Gym · Day I — Lower — Force

Gym — The Phalanx

• Back Squat — 5 x 5 @ heavy
• Romanian Deadlift — 4 x 8
• Walking Lunge — 3 x 20 steps
• Standing Calf Raise — 4 x 15
• Weighted Plank — 4 x 60s

Gym · Day II — Upper — Push

Gym — The Phalanx

• Bench Press — 5 x 5
• Standing Overhead Press — 4 x 6
• Incline Dumbbell Press — 3 x 10
• Dips — 4 x max
• Lateral Raise — 3 x 15

Gym · Day III — Conditioning — Wind

Gym — The Phalanx

• Row 500m x 6, 90s rest
• Kettlebell Swing — 5 x 20
• Sled Push — 8 x 20m
• Farmer Carry — 5 x 40m heavy

Gym · Day IV — Pull — Shield

Gym — The Phalanx

• Deadlift — 5 x 3 @ heavy
• Weighted Pull-Up — 4 x 6
• Barbell Row — 4 x 8
• Face Pull — 3 x 15
• Barbell Curl — 3 x 10

Gym · Day V — Full Body — Standard

Gym — The Phalanx

• Front Squat — 4 x 6
• Push Press — 4 x 5
• Chin-Up — 4 x 10
• Hanging Leg Raise — 4 x 12

Gym · Day VI — March

Gym — The Phalanx

• Weighted ruck or incline walk — 60–90 min
• Mobility flow — 15 min

Gym · Day VII — Recovery

Gym — The Phalanx

• Sleep 8h
• Stretch 20 min
• Review the week

Home · Day I — Push Circuit

Home — The Barracks

• Push-Ups — 5 x 20
• Pike Push-Ups — 4 x 12
• Diamond Push-Ups — 3 x 12
• Chair Dips — 4 x 15
• Plank — 4 x 60s

Home · Day II — Legs & Wind

Home — The Barracks

• Air Squats — 5 x 30
• Bulgarian Split Squat — 4 x 12/leg
• Jump Squats — 4 x 15
• Wall Sit — 4 x 60s
• Burpees — 5 x 10

Home · Day III — Core Forge

Home — The Barracks

• Hollow Hold — 5 x 40s
• Leg Raises — 4 x 15
• Russian Twists — 4 x 30
• Mountain Climbers — 4 x 45s
• Side Plank — 3 x 45s/side

Home · Day IV — Pull Improvised

Home — The Barracks

• Towel Rows (under table) — 5 x 12
• Superman Hold — 4 x 30s
• Reverse Snow Angels — 4 x 20
• Backpack Curls — 3 x 15

Home · Day V — 300 Test

Home — The Barracks

• 100 Push-Ups
• 100 Air Squats
• 50 Burpees
• 50 Sit-Ups
• For time — beat it next week.

Home · Day VI — Run

Home — The Barracks

• 5 km steady, or 10 x 100m sprints

Home · Day VII — Recovery

Home — The Barracks

• Mobility 20 min
• Cold shower
• Journal

Calisthenics · Day I — Pull Skill

Calisthenics — The Bar

• Scapular Pull-Ups — 4 x 10
• Pull-Ups — 6 x 8
• Australian Rows — 4 x 15
• Front Lever Tucks — 5 x 15s

Calisthenics · Day II — Push Skill

Calisthenics — The Bar

• Handstand Hold (wall) — 6 x 45s
• Pseudo Planche Push-Ups — 5 x 8
• Ring / Bar Dips — 5 x 10
• Archer Push-Ups — 3 x 8/side

Calisthenics · Day III — Legs

Calisthenics — The Bar

• Pistol Squat Progression — 5 x 6/leg
• Nordic Curl Negatives — 4 x 5
• Broad Jumps — 5 x 5
• Calf Raises on step — 4 x 25

Calisthenics · Day IV — Core & Levers

Calisthenics — The Bar

• Toes to Bar — 5 x 10
• Dragon Flag Negatives — 4 x 5
• L-Sit — 5 x 20s
• Hollow Rocks — 4 x 30

Calisthenics · Day V — Volume Ladder

Calisthenics — The Bar

• Pull-Ups 1→7→1 ladder
• Dips 2→10→2 ladder
• Push-Ups 5→15→5 ladder

Calisthenics · Day VI — Skill Play

Calisthenics — The Bar

• Muscle-up practice 20 min
• Handstand walk practice

Calisthenics · Day VII — Recovery

Calisthenics — The Bar

• Full-body stretch 30 min
• Breathwork 10 min

Forge — Muscle Gain

35P / 45C / 20F • +400 kcal

• Wake: 500ml water + salt
• Meal 1 — 5 eggs, oats, honey, berries
• Meal 2 — 250g chicken, rice, olive oil, greens
• Peri-workout — 40g whey + banana
• Meal 3 — 250g beef, potatoes, salad
• Before sleep — Greek yogurt + nuts

Temper — Lean Down

40P / 30C / 30F • −400 kcal

• Wake: black coffee + water
• Break fast 12:00 — 200g chicken, big salad, olive oil
• Snack — cottage cheese + cucumber
• Post-workout — 40g whey + rice cakes
• Dinner — 250g white fish, vegetables, avocado
• Cut off at 20:00

Hold — Maintenance

35P / 40C / 25F • maintenance

• Meal 1 — Omelette, sourdough, fruit
• Meal 2 — Salmon, quinoa, greens
• Snack — Handful of almonds, apple
• Meal 3 — Lean mince, pasta, tomato, parmesan
• One honest meal per week — earned, not excused.

“Discipline forges freedom.”

Agoge Code

“Come back with your shield, or on it.”

Spartan Mother

“The strong do what they can. The weak suffer what they must.”

Thucydides

“Sweat more in training, bleed less in war.”

Spartan Proverb

“We do not rise to the occasion. We fall to the level of our training.”

Archilochus

“Molon labe — come and take them.”

Leonidas

“A man's worth is measured by what he repeats daily.”

Agoge Code

“Comfort is the slow death of a warrior.”

Agoge Code

“Iron sharpens iron. Choose harder iron.”

Agoge Code

“Do not pray for an easy life. Pray for the strength to endure a hard one.”

Spartan Proverb