The Spartan Protocol PDF Download free. So what do you get in the program? You get a series of 12 authentic exercises illustrated with clear, step-by-step direction on how to perform them correctly (and safely). Not only that, but you’ll get a video that helps you see how to execute these moves. This completely takes all the guess work out of the Spartan Protocol guaranteeing that even if you are an idiot like myself, you can get these exercises down without tearing your body apart. So why are these exercises so great? Because they hit every major muscle group in your body giving you a complete, total body workout. So how much time does it take? Barely any at all! All you need is at least 15 minutes four days a week! If you can’t find 15 minutes four times a week, your commitment to your physical fitness needs to be questioned. That should fit in anyone’s schedule who wants to have a killer body, ripped abs, and that sexy-sleek look we know so well from films like 300.