The REAL Spartacus Workout

Spartacus: Blood and Sand (think Gladiator meets 300) is the latest TV series to get guys asking themselves, “What can I do to get a body like that?”

Men's Health have even come up with their own Spartacus Workout — a 10-station high-intensity circuit that will, according to Men's Health anyway, "torch fat, define your chest, abs, and arms, and send your fitness level soaring."

However, it's worth pointing out that this ISN'T the workout that was actually used by the cast to get in such great shape.

They used a training program developed by trainer and stunt co-ordinator Tim Wong. Wong's job, along with Allan Poppleton and Shane Dawson, was to transform the actors into "lean and mean" gladiators in just one month.

"The training was designed to prepare the guys for fighting in the show," Wong told Muscle & Fitness magazine. "But it was also about making the guys look good in front of the camera."

"Probably the number one goal was to try to decrease bodyfat — to make these guys look as lean as they can but still obviously be strong as possible by the first day of shooting."

Here's a sample week of weight training from Gladiator Boot Camp. Each spartacus workout was followed by a 15-20 minute high-intensity endurance circuit. The actors also performed daily fight training, stretching and gymnastics work.

The numbers in each routine refer to the number of sets, repetitions and rest periods between sets.

Monday: Size, Strength & Power
Barbell Squat 3 sets x 10-15 reps (90 seconds)
BOSU-Ball Barbell Press 3 sets x 10-15 reps (90 seconds)
Plyometric Push-Up 3 sets x maximum (90 seconds)
BOSU-Ball Alternating-Plate Overhead Press 3 sets x 10-15 reps (90 seconds)
BOSU-Ball Plate Front Raise 3 sets x 10-12 reps (90 seconds)
One-Leg Dumbbell Calf Raise 3 x 10-15 reps (90 seconds)
Stick Crunch 3 sets x 15-20 reps (90 seconds)
Dragon Slayer 3 sets x 10 reps (90 seconds)

Tuesday: Muscular Endurance, Functional Training
Deadlift 3 sets x 12-15 reps (no rest)
SUPERSET WITH
Pull-Up 3 sets x maximum (60 seconds)

One-Arm Dumbbell Row 3 sets x 12-15 reps (no rest)
SUPERSET WITH
Inverted Row 3 sets x maximum (60 seconds)

Barbell Curl 3 sets x 12-15 reps (no rest)
SUPERSET WITH
Weighted Bench Dip 3 sets x maximum (60 seconds)

Bent-Over Powerbag Wipe 3 sets x 30 reps (no rest)
SUPERSET WITH
Barbell Torque 3 sets x 20 reps (60 seconds)

Wednesday: Active Rest, Shuttle Drills, Light Ccircuits, Endurance Work

Thursday: Size, Strength & Power
Deadlift 3 sets x 10-15 reps (90 seconds)
Pull-Up 3 sets x maximum (90 seconds)
One-Arm Dumbbell Row 3 sets x 10-12 reps (90 seconds)
Inverted Row 3 sets x maximum (90 seconds)
Barbell Curl 3 sets x 10-15 reps (90 seconds)
Weighted Bench Dip 3 sets x maximum (90 seconds)
Bent-Over Powerbag Wipe 3 sets x 30 reps (90 seconds)
Barbell Torque 3 sets x 20 reps (90 seconds)

Friday: Muscular Endurance, Functional Training
Barbell Squat 3 sets x 12-15 reps (no rest)
SUPERSET WITH
BOSU-Ball Barbell Press 3 sets x 12-15 reps (60 seconds)

Plyometric Push-Up 3 sets x 10-12 reps (no rest)
SUPERSET WITH
BOSU-Ball Alternating-Plate Overhead Press 3 sets x 12-15 reps (60 seconds)

BOSU-Ball Plate Front Raise 3 sets x 10-12 reps (no rest)
SUPERSET WITH
One-Leg Dumbbell Calf Raise 3 x 12-15 reps (60 seconds)

Stick Crunch 3 sets x 15-20 reps (no rest)
SUPERSET WITH
Dragon Slayer 3 sets x 10 reps (60 seconds)

If you were to follow the Spartacus Workout for the next 30 days, are you going to get a body like Andy Whitfield?

Well, sorry to be the one to break it to you guys, but... no.

Expecting to build a body like one of your favourite actors simply by using their routine is like going to Daniel Craig's hairdresser and thinking you're going to come out looking like James Bond.

It's not going to happen.

Every time a celebrity puts on a bit of muscle or loses some fat, there's always a lot of buzz about how he did it, as if he's the first and only guy in history who's ever managed it.

It happened with Gerard Butler and 300... Ryan Reynolds and Blade 3... Brad Pitt in Fight Club and Troy. I can even remember hearing how Dave "Darth Vader" Prowse helped the late Christopher Reeve to bulk up for his role in the 1970's version of Superman.

And, almost inevitably, people start looking for "the secret" that the celebrity in question used to get in shape.

"We should all realize by now that there IS NO SECRET," writes Eat Stop Eat author Brad Pilon.

"They work hard, they stay dedicated and consistent and they get results. It’s not some secret new workout of the stars that until now was kept secret… it’s hard work."

"The trick to it all?" concludes Pilon.

"Next time you are in the gym imagine there is a 10 million dollar movie role on the line. You get in shape, you get the role."

About the Author

Christian Finn holds a master's degree in exercise science, is a certified personal trainer and has been featured on BBC TV and radio, as well as in Men's Health, Men's Fitness, Muscle & Fitness, Fit Pro, Zest and other popular fitness magazines.

If you want better, faster results from the time you spend in the gym, click here now for instant access to his step-by-step muscle-building and fat-burning workout routines.

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