Spartacus Workout: Liam McIntyre’s Circuit Training Routine

Last Updated: February 22, 2016

Spartacus Workout

The Spartacus workout and diet is a 9-part circuit training routine and fitness challenge. Liam McIntyre, who plays Spartacus, focuses on strength and size, with getting cut as an added bonus. The Spartacus workout alternates between days where you do 9-part circuits, and days where you do something called Dirty 30’s.

Liam McIntyre plays Spartacus, a Thracian warrior forced into slavery. Spartacus becomes the gladiator known for his prowess in the arena, freer of slaves, and victories over Roman generals.

The Spartacus workout was designed by Rachel Cosgrove, C.S.C.S. The Spartacus workout is also known as the “Crixus Workout,” by actor Manu Bennet. Dustin Clare stars as Gannicus, while Daniel Feuerriegel plays Agron.

Spartacus Monday Workout Routine: 9-Part Circuit Training

Use dumbbells for each exercise. Grab some dumbbells that will make you work hard during these short, 40-second circuits. Perform each circuit twice through.

Rest for one minute between each time you do a circuit (3 exercises). This is the workout routine for Spartacus: War of the Damned.

Do 2 sets of each Circuit. 1 min rest between circuits, no rest between exercises:

Circuit 3 (40 secs each)
Dumbbell Lunges
Goblet Squat
Deadlifts

So, do Planks with Leg Lift for 40 sec, then Single Leg Stiff-legged Deadlift for 40 sec, then Alternating Rows for 40 sec. Rest one minute, then repeat those three. Now, rest another minute, then move on to the second circuit.

Do Dumbbell Chops for 40 sec, then Push Press for 40 sec, then Dumbbell Side Lunge and Touch for 40 sec. Now, rest another minute, then move on to the second circuit.

Do Lunges for 40 sec, then Goblet Squat for 40 sec, then Deadlifts for 40 sec. Rest one minute, and you are done. If an exercise is too easy, increase the weight of the dumbbells you are using.

One of his fellow performers and in-house trainer, Tyrone Bell, has been watching Liam McIntyre closely and says:

Now he’s learned his body. He knows his body ,and he’s growing he’s agile, he’s got it down pat. When last season finished up, he continued to work in the off-season, and he came back all ready, and definitely one of our fittest guys.