Liam McIntyre's "Spartacus" Workout Routine & Diet Plan

James Cunningham, BSc, CPT
Published by James Cunningham, BSc, CPT | Staff Writer & Senior Coach
Last updated: May 13, 2024
FACT CHECKED by Benedict Ang, CPT, PN1-NC
Our content is meticulously researched and reviewed by an expert team of fact checkers and medical professionals. They ensure accuracy, relevance, and timeliness using the latest reputable sources, which are cited within the text and listed at the end of the article. Before publication and upon significant updates, we confirm factual accuracy, committed to providing readers with well-informed content. Learn more.

Liam McIntyre’s role as Spartacus has riled up some of my younger clients, and they’ve been asking me how they can achieve a physique like his.

Having been a trainer for over a decade now, I intuitively knew McIntyre’s physique resulted from circuit training and a high-protein diet, among other things. However, I took a couple of weeks to research his routine in more detail and consult with some colleagues at the gym.

In this article, I will share McIntyre’s workout and diet that helped him build his gladiator look.

Liam McIntyre’s Stats

  • D.O.B: February 8, 1982 (41 years old)
  • Height: 6'1" (185 cm)
  • Weight: 203 lbs (92 kgs)
  • Chest: 45 inches (114 cm)
  • Waist: 36 inches (91.5 cm)
  • Arms: 17 inches (43 cm)


View this post on Instagram


A post shared by Liam McIntyre (@liam.j.mcintyre)

What Is The Spartacus Workout Routine?

Doing an intensive workout

Drawing from my experience, the Spartacus Workout plan is a revelation in high-intensity circuit routines. Lasting about 40 minutes and encompassing 10 dynamic exercises, it comprehensively targets all muscle groups. My team discovered through using this routine that it perfectly blends cardiovascular exercises with effective fat loss and muscle growth strategies.

If you consistently stick to his workout and a strict diet and maybe add some natural and legal steroids for men to speed things along, you can make that form much more achievable.

The circuit goes as follows:

  • Perform each exercise for as many reps within one minute.
  • Take a 15-second rest before moving to the next exercise.
  • After completing all ten exercises, you’ll have finished the first round.
  • Repeat for two more rounds.

Here is the list of exercises and how to perform them with good form.

Goblet Squat

  1. Grab a dumbbell and hold it vertically in front of your chest.
  2. Stand with your feet slightly shoulder-width apart.
  3. Keep your back naturally arched, and lower yourself until your thighs are parallel to the floor.
  4. Pause, get back to the starting position and repeat.

You May Also Like: Spartacus Workout PDF

Feet-Elevated Mountain Climbers

Doing a Feet Elevated Mountain Climber workout
  1. Get into the push-up position with your arms completely straight.
  2. Keep your lower back straight, lift your right foot off the floor, and move your right knee toward your chest. 
  3. Return to the starting position and repeat with your left leg.
  4. Alternate back and forth till the end of the set.

Single-Arm Kettlebell Swing

  1. Hold a kettlebell at arm's length in front of your waist, and keep your feet about 2–3 feet apart.
  2. Keep your lower back straight, bend at your knees and hips, and swing the kettlebell between your legs.
  3. With your arms straight, thrust your hips forward and swing the kettlebell to shoulder level, and rise to the starting position.
  4. Repeat till the 30-second mark and switch arms.


  1. Get into a pushup position with a pair of hex dumbbells. Keep your arms straight.
  2. Bend your elbows and lower yourself till your chest almost touches the floor.
  3. As you push up, lift your right hand and rotate the right side of your body, and raise the dumbbell straight up over your shoulders until your body forms a T.
  4. Repeat with the other side.

Split Jump

Doing a split jump
  1. Stand with your feet 2–3 feet apart, with your right foot in front of your left.
  2. Keep your torso upright, bend your legs, and lunge.
  3. At the bottom of the lunge, jump as high as you can. When mid-air, scissor-kick your legs, so you land with your left leg forward.
  4. Alternate and repeat.

Dumbbell Row

  1. Holding a pair of dumbbells, bend at the hips and lower your torso till it's nearly parallel to the floor.
  2. Without moving your torso, row the weight up by bending your elbows, squeezing your shoulder blades, and raising your upper arms.
  3. Pause, lower the weight, and repeat.

Single-Arm Dumbbell Side Lunge and Touch

  1. Hold a pair of dumbbells at arm's length at your sides.
  2. Take a giant step towards your left and lower your body while pushing your hips back and bending your left knee.
  3. As you lower yourself, bend forward at the hips, let the dumbbells hang at arm's length, and touch the floor.
  4. Get back up, and repeat with the right leg.

Push-Up and Row

Doing Push up and Row workout
  1. Assume a push-up position with a pair of hex dumbbells, keep your arms straight, and brace your core.
  2. Row the dumbbell in your right hand towards the side of your chest, bending your arm as you pull it up.
  3. Pause and lower the dumbbell.
  4. Repeat with your left arm, and alternate for reps.

Dumbbell Lunge and Rotation

  1. Hold a dumbbell horizontally just under your chin.
  2. Lunge forward with your right foot and rotate your upper body to the right at the same time.
  3. Get back to the starting position and repeat with the left leg.
  4. Alternate for reps.

Dumbbell Push Press

  1. Hold a pair of dumbbells just outside your shoulders.
  2. Keep your arms bent and palms facing each other.
  3. Stand with your feet shoulder-width apart, and knees slightly bent.
  4. Dip your knees and explosively push up with your legs and press the weight over your shoulders.
  5. Lower the weight, get back to the starting position and repeat for reps.

“This high-intensity circuit routine [Spartacus training routine] can strip away fat and define every muscle in your body.”

- Rachel Cosgrove, Certified Strength & Conditioning Specialist

What Is Spartacus' Nutrition and Diet Plan?

Oatmeal top view

The Spartacus nutrition and diet plan is straightforward: high-protein and low carbs.

For breakfast, McIntyre eats a bowl of oats with whey protein powder.

His other meals aren't standardized, but he focuses on lean high-protein sources like chicken and fish.

He also consumes plenty of vegetables and a very small amount of good carbs like whole-grain rice or sweet potato.

What are His Workout Principles?

Spartacus great workout principles include building a well-rounded physique, working on all muscles, and burning fat.

While traditional bodybuilding focuses on size and powerlifting on strength, the Spartacus workout’s movements emphasize building a well-rounded physique.

Circuit training is the core of the Spartacus workout. The best about it is that it works heavily on your core without leaving any muscles behind.

Based on a study published by the National Institutes of Health (NIH), circuit training is known to increase strength and build muscle simultaneously because it puts your muscles under constant tension [1].

Another great benefit of circuit training, and probably the most important part, is that it burns a lot of fat — something essential to the gladiator look.

One review of 837 participants published by the National Institutes of Health (NIH), found that circuit training was highly effective in reducing body mass index (BMI) in people who were obese or overweight [2].

Related Article: Best Fat Burners for Men

What are His Diet and Nutrition Principles?

High protein raw foods

His diet and nutrition principles emphasize eating high-protein, low-carb meals and limiting your cheat days. Let’s delve into them.

The goal of the Spartacus workout is to get as insanely ripped as possible. So it requires that you limit your carb intake as much as possible.

But that’s not to say that you completely give up on carbs. We recommend sticking to healthy complex carbs like whole grains, fiber-rich fruits and vegetables, and beans.

According to a study published by the National Institutes of Health (NIH), consumption of complex carbs has been associated with lower body mass [3].

Although McIntyre takes a couple of hours out of the week for a cheat meal, he claims that eating clean makes his body reject anything that isn’t healthy.

So, this allows him to have a more controlled cheat day that focuses on a “healthy” binge where he doesn’t unnecessarily overload on unhealthy calories.

Supplement Stack

Supplements on a short glass

There is no information on what specific workout supplements McIntyre takes to fuel his gains and improve his workouts.

There have been rumors going around that he takes Power Testo Blast and Power Muscle Blast.

These two are testosterone-boosting supplements that claim to flush out bodily toxins, melt fat, and put on a good deal of lean muscle.

However, with the presence of many unsafe supplements on the market, we always advise our clients to stick with clinically proven and 100% natural testosterone boosters.

These are known to raise testosterone levels safely without the dangerous side effects of PEDs and synthetic ingredients.

Related Articles:


What Is the Benefit of the Spartacus Workout Routine?

The benefit of the Spartacus workout schedule is that it is a combination of cardiovascular and muscle building. It also requires very little equipment and can be done in the comfort of your home.

Does Liam McIntyre Do Cardio?

Yes, Liam McIntyre does cardio. His training routine combines cardio and muscle-building.


Was this article helpful?

About The Author

James Cunningham, BSc, CPT
Staff Writer & Senior Coach
James Cunningham, BSc, CPT holds a BSc degree in Sport & Exercise Science from University of Hertfordshire. He's a Health & Performance Coach from London that brings a unique blend of academic knowledge of health supplements and practical exercise experience to the table for his readers.
Learn more about our editorial policy
Benedict Ang, CPT, PN1-NC
Staff Writer & Senior Coach
Benedict Ang, CPT, PN1-NC is an ex-National Soccer player turned MMA and Kickboxing champion, with ACE CPT and PN1-NC certifications. His advice is rooted in education and experience, ensuring that readers receive scientific and battle-tested insights. His mission is to empower his clients and readers to realize their potential and become the best versions of themselves.
Learn more about our editorial policy

You May Also Like

Liam Hemsworth workout and diet
By Benedict Ang, CPT, PN1-NC 5 days ago
Liam Hemsworth Workout & Diet: Get in Shape Like a Star
Your best guide to JK Simmons body care routine
By Benedict Ang, CPT, PN1-NC 5 days ago
JK Simmons Workout Routine, Diet Plan & Supplements
Your best guide to Frank Grillo body care routine
By Benedict Ang, CPT, PN1-NC 2 days ago
Frank Grillo's Workout Routine, Diet Plan & Supplements
Your best guide to Robert Downey Jr's workout
By James Cunningham, BSc, CPT 5 months ago
Robert Downey Jr’s Workout Routine, Diet Plan & Supplements
Your guide to Matthew McConaughey body care routine
By Benedict Ang, CPT, PN1-NC 5 days ago
Matthew McConaughey’s Workout Routine, Diet & Supplements
Your guide to Steve Reeves body care routine
By Benedict Ang, CPT, PN1-NC 2 days ago
Steve Reeves Workout Routine, Diet Plan & Supplements

Write a Reply or Comment

Your email address will not be published. Required fields are marked *

Our scoring system is the result of objective testing data and subjective expert analysis by a team of fitness coaches and medical experts. Our scoring factors are weighted based on importance. For more information, see our product review guidelines.