Spartan AF
Shield Barbell
Tactical / Military, Strength & ConditioningSPARTAN AF
Train 3 Days. Perform Every Day.
You don’t need to spend six days a week in the gym to become stronger, faster, and better prepared.
Spartan AF is a straightforward three-day-per-week strength and conditioning program built for service members who want to improve their physical readiness without allowing fitness to take over their lives.
Each session combines purposeful resistance training with cardio and conditioning to help you develop:
• Functional strength • Muscular endurance • Cardiovascular fitness • Improved body composition • Greater overall work capacity
The programming is intentionally simple, sustainable, and accessible to a wide range of fitness levels. You won’t find unnecessarily complicated workouts or endless exercises added simply to make a session feel harder. Every movement has a purpose, and every week gives you an opportunity to make measurable progress.
Spartan AF is an excellent fit for anyone who:
• Wants to improve their physical performance and overall readiness • Needs an effective program that works around a busy schedule • Enjoys combining strength training with cardio • Prefers clear, easy-to-follow programming • Wants structure without the cost of individualized coaching
Whether you’re preparing for evolving fitness requirements, rebuilding your foundation, or simply looking for a sustainable training plan, Spartan AF gives you the structure and accountability to keep moving forward.
Three focused sessions. One stronger, more capable version of you.
Join the team and start training with purpose.
A
Heroic Warm-up
1 x 3:21
B
Back Squat
3 x 8
C1
DB Bench Press
3 x 10
C2
Chest-Supported DB Row
3 x 12
D
DB RDL
3 x 10
E
Plank
3 x 30
Cardio Circuit
F
6 rounds of the following circuit using your choice of cardio equipment (treadmill, row, bike, etc.) 1. Work Interval, 1 minute - maintain a repeatable moderate pace, not a sprint, but not easy either. 2. Recovery Interval, 1 minute - Keep moving but reduce your pace to an easy recovery.
G
Static Stretch
1 x 5:00
A
Heroic Warm-up
1 x 3:21
B
DB Reverse Lunge
2 x 20
C1
Seated DB Shoulder Press
3 x 12
C2
Lat Pulldown
3 x 12
D
Lying Leg Curl
3 x 10
E
Paloff Press
2 x 24
AMRAP Circuit
F
Complete as many rounds as possible in 12 minutes. 1. Pushup x 8 2. Air Squats x 12 reps 3. Row Machine x 45 seconds Prioritize good form and consistent pacing. How many rounds can you complete?
G
Static Stretch
1 x 5:00
A
Heroic Warm-up
1 x 3:21
B
Medicine Ball Slam
3 x 5
C
Trap Bar Deadlift
3 x 6
D1
Incline DB Bench Press
3 x 10
D2
Dual DB Pendlay Row
3 x 10
E1
Farmers carry
2 x 30
E2
Side Plank
2 x 0:30
Cardio Circuit
F
Complete 5 rounds of the following circuit using your choice of row machine or bike. 1. Work Interval, 30s - Build quickly to a hard but repeatable effort; keep cadence and technique controlled. 2. Recovery Interval, 90s - Keep moving but reduce your pace to an easy recovery.
G
Static Stretch
1 x 5:00
Josh Martin
Active-duty by day and coach by night. I hold a master’s degree in Exercise Science and bring more than 16 years of training experience. As founder of Shield Barbell, I help military members and busy professionals build strength, endurance, and confidence. When I’m not coaching, you’ll find me enjoying the outdoors with my dog.
You don’t need endless workouts to become stronger, faster, and more capable. Spartan AF gives you three focused sessions each week to build strength, endurance, and readiness around a busy schedule. Stop guessing, start training with purpose, and become r
Get Spartan AF