Editor’s Note: Train or Die is our signature physical training regimen for intermediate / experienced athletes. New workouts are released every other week and alternate between weightlifting and bodyweight workouts. Developed by us, field-tested by us. Beginner’s Guide to Fitness coming soon!

P.S. Don’t mind the blustery banter we like to add before the workouts. We just got really psyched!

P.P.S. Arthur C. put a crazy amount of pull-ups in this workout. Just a warning.

Here is where the rubber will meet the road. The grit will be ground in your face and the fiery crucible of affliction will be heated. I envy you, ladies and gentlemen; today you will be baptized.

Your intention must be clear and your resolve immovable. Only you can decide how far you’ll push and what great achievements you will make. Today you will begin to strengthen yourself physically and fortify your will to thrive.

Be advised: your enemies will thank you for not giving 100% today.

The Spartan Workout

  Repetitions Rest
Push-Ups 10 slow, pausing at the bottom 15 sec
Arm circles 5 wide rotations, forward and backwards None
Dumbbell Bench press 4 sets, 6-8 reps 60-90 sec between sets
Wide Grip Pull up 1 set, (2 reps less than your max amount of nonstop reps) 60-90 sec
Dumbbell Incline Bench press 4 sets, 6-8 reps 60-90 sec between sets
Pull up 1 set, (2 reps less than your max amount of nonstop reps) 60-90 sec
Chest fly (Dumbbell or machine) 4 sets, 6-8 reps 60-90 sec between sets
Chin up 1 set, (2 reps less than your max amount of nonstop reps) 60-90 sec
Weighted Dips 4 sets, 8-10 reps 60-90 sec between sets
Hammer Grip Pull up 1 set, (2 reps less than your max amount of nonstop reps) 60-90 sec
Overhead Triceps Extension-Dumbbell 4 sets, 6-8 reps 60-90 sec between sets
Pull up/ Leg lift Pyramid 5 pullups+5 Leg lifts,

4 pullups+4 Leg lifts,

3 pullups+3 Leg lifts,

2 pullups+2 Leg lifts,

1 pullup+1 Leg lift

60-90 sec between levels

Click here to print this workout