Train like a Spartan

Exercises on Spartans Floor

Some of the lifts and drills our members do every day on the Jerai equipment, with the simple cues our trainers use on the floor. Tap a card for the full guide.

Strength floor with squat racks and adjustable benches at SPARTANS Gym
01

Barbell Back Squat

  • Quads
  • Glutes
  • Core

Sets × Reps 4 × 6–10

  1. Brace your core before every rep
  2. Knees track over the toes
  3. Sit to parallel or below with control
Main training hall with benches and dumbbell racks at SPARTANS
02

Flat Bench Press

  • Chest
  • Shoulders
  • Triceps

Sets × Reps 4 × 6–10

  1. Shoulder blades pinned back
  2. Lower the bar to mid-chest
  3. Drive through your feet
Plate-loaded machines and squat rack at SPARTANS Gym
03

Deadlift

  • Back
  • Glutes
  • Hamstrings

Sets × Reps 3 × 5

  1. Bar over mid-foot
  2. Flat back, chest up
  3. Push the floor away, lock out tall
Jerai leg press machine at SPARTANS unisex gym
04

Leg Press

  • Quads
  • Glutes
  • Hamstrings

Sets × Reps 3 × 10–15

  1. Feet shoulder-width on the plate
  2. Lower back stays on the pad
  3. Never lock the knees at the top
Preacher curl and arm machines at SPARTANS bodybuilding gym
05

Machine Lateral Raise

  • Side Delts
  • Shoulders

Sets × Reps 3 × 12–15

  1. Lead with the elbows
  2. Pause at shoulder height
  3. Slow 3-second negative
Cardio zone with treadmills, elliptical and spin bike at SPARTANS Gym
06

Treadmill HIIT

  • Heart
  • Lungs
  • Fat Loss

Sets × Reps 10 × 30 s fast / 60 s easy

  1. 5-minute easy warm-up first
  2. Sprint hard, recover fully
  3. Finish with a 5-minute cool-down

Exercise library

Exercises by Body Part

Pick a body part to see each exercise step by step, the muscles it works and a simple plan to start with.

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