The SPARTAN 3 PUSH x PULL Training Program is a 4-week hypertrophy driven routine built for lifters with experience following a bodybuilding-focused workout regimen. SPARTAN 3 is designed to follow the SPARTAN 2 Program with an increase in weekly training volume for each muscle group and more advanced lifting techniques. The program targets each major muscle group 2x a week with a 3-day-on / 1-day-off training structure. The Spartan Program is built to accommodate either a bulk (caloric surplus) or cut (caloric deficit). Suggested cardio times based on your focus are listed in the workout description at the start of each training day. *note: I've built out the Nutrition Capsule in the "extras" section to walk you through setting up your diet based on whether you want to add size or cut down. To get the most out of your training, I highly suggest following the method laid out in the Nutrition Capsule by tracking your macros/calories daily. I'll see you on the other side🔒