Spartacus Workout

The Spartacus workout and diet is a 9-part circuit training routine and fitness challenge. Liam McIntyre, who plays Spartacus, focuses on strength and size, with getting cut as an added bonus. The Spartacus workout alternates between days where you do 9-part circuits, and days where you do something called Dirty 30’s.

9-Part Circuit Training:

Use dumbbells for each exercise. Grab some dumbbells that will make you work hard during these short, 40-second circuits. Perform each circuit twice through.

Rest for one minute between each time you do a circuit (3 exercises)

Dirty 30’s:

Dirty 30’s are done 2 times per week. Each round consists of 3, 10-minute segments. (Do the following 3 exercises, as many reps as you can, in 1 minute. Use the remaining time to rest. 5 sets of 1 min on/1 min off per exercise. Then, move on to the next exercise for 5 more rounds of 1 min on/1 min off). You may find that as you get winded, it takes longer to get your max reps in each set. This is why they’re called ‘Dirty’ 30’s. You have to use your rest time to finish your reps. If you find this too easy, you’re not doing max reps.