Warrior & Gladiator Workout Routines

If you are a fan of movies like “300” and web series like “Spartacus”, you must have surely wondered about the training techniques of ancient warriors and gladiators who were regarded as the epitome of strength and athleticism. What kind of training did they go through when gymnasiums were not present in every other locality? They were strong, muscular, athletic, and brutal.

What if we tell you that we are going to present before you two different full body workout routines that are very much inspired by warrior training? Something that will promote strength and muscle gains along with making you athletic like never before. You would surely be excited about it. Won’t you?

In the following sections, we will provide you with a detailed and descriptive overview of the Warrior Workout Routine and the Gladiator Workout Routine. These workout routines will provide you with a platform on which both your mental and physical toughness will be tested. These programs are not for the faint-hearted or the ones who just want to maintain a normal fitness level. If you have read till here, we are sure that you are surely not one of those.

Warrior & Gladiator Workout Routines

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Warrior Workout Routine

Warrior Workout Routine

Warrior Workout Routine

Exercises

Sets x Reps

Main Lifts + Chest And Back Accessory Exercises

Back Squats

4 x 6-10

Bench Press

3 x 6-10

Barbell Rows

3 x 6-10

Incline Dumbbell Press

2-3 x 8-12

Barbell Rows

2-3 x 8-12

Wide-grip pull ups or Pulldowns

2-3 x 8-12

Close-grip cable rows or Dumbbell Rows

2-3 x 8-12

Barbell Shrugs

2-3 x 8-12

Main Lifts + Legs And Core Accessory Exercises

Back Squats

4 x 6-10

Bench Press

3 x 6-10

Barbell Rows

3 x 6-10

Rack pulls or Deadlift

1-3 x 5-8

Leg Press or Hack Squat

2-3 x 8-12

Leg Curls (standing or lying)

2-3 x 8-12

Ab exercise

2-3 x 10-20

Main Lifts + Shoulders And Arms Accessory Exercises

Back Squats

4 x 6-10

Bench Press

3 x 6-10

Barbell Rows

3 x 6-10

Military Press or Seated Dumbbell Press or Lateral Raises

2-3 x 8-12

Rear Lateral Raises or Facepulls

2-3 x 10-15

Barbell Curls

2-3 x 8-12

Skullcrushers

2-3 x 8-12

The Main Lifts

These lifts include the basic compound movements that will improve your strength levels along with promoting overall muscle gains. You will be required to perform them in the 6-10 rep range while following this workout program. You can either select a weight with which you can strictly perform 6 reps and then work your way up to 10 reps. You will be adding one or two reps every time you repeat an exercise. Afterward, you will be adding up weight. You can also pick up a weight that you can perform 10 strict reps with and then proceed with adding extra weight every time you repeat an exercise. You can also combine these two methods. The main lifts primarily comprise of these exercises: –

  • Back squats

Renowned as the undisputed king of all exercises, squats work your entire lower body along with training your core to some extent. It promotes the release of testosterone and HGH that aids in the overall muscular development of your physique.

Perform 4 sets of back squats

  • Bench press

If you want bigger pecs, performing a heavy bench press becomes crucial. It targets your pectorals, anterior deltoids, and triceps muscles. It also engages your upper back and core muscles.

Perform 3 sets of bench press in each workout.

  • Barbell Rows

This horizontal pulling movement is considered to be the best compound movement that builds up the mass in your upper and middle back muscles. It is recommended that you bend down to around 60-75 degrees while performing it holding the barbell with a medium to wide grip.

Perform 3 sets of barbell rows in each workout.

The Accessory Lifts

Once you have completed your main lifts, the accessory lifts come into play. They include both compound and isolation movements that target your specific muscle groups from different angles. They are performed with the usual bodybuilding-style training. Let’s have a quick look at them.

Workout Schedule

Day 1

Main Lifts + Chest and Back accessory exercises

Day 2

Rest Day

Day 3

Main Lifts + Legs and Core accessory exercises

Day 4

Rest Day

Day 5

Main Lifts + Shoulders and Arms accessory exercises

Day 6

Rest Day

Day 7

Rest Day

Don’t miss:

Fierce 5 Workout Routine
Extended Russian Power Routine Spreadsheet
StrongLifts 5×5 Workout Program
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Gladiator Workout Routine

Gladiator Workout Routine

Gladiator Workout Routine

Exercises

Sets x Reps

Day 1

Squat

3 x 6

Bench Press

3 x 6

Barbell Row

3 x 6

Deadlift or Romanian Deadlift

1 x 6 or 3 x 8-12

Military Press or Seated Dumbbell Press

1 x 6 or 2 x 8-12

Wide-grip Pulldowns

3 x 8-12

Abs supersetted with Calves

3 x 10-15

Day 3

Squat

3 x 7

Bench Press

3 x 7

Barbell Row

3 x 7

Incline Dumbbell Press

2 x 8-12

Straight Arm Pulldowns supersetted with

Face Pulls

3 x 10-15

Barbell Curls supersetted with

Skullcrushers

3 x 8-12

Day 5

Squat

2 x 8, 1 x AMRAP

Bench Press

2 x 8, 1 x AMRAP

Barbell Row

2 x 8, 1 x AMRAP

Deadlift

2 x 6

Military Press

2 x 6

Close-grip Pulldowns

3 x 8-12

Abs supersetted with Calves

3 x 10-15

The Main Lifts

The squat, bench press, and barbell row are the main lifts of the Gladiator Workout Routine as well. If you are getting stronger on these compound movements, you can surely experience a great deal of strength and size gains.

Under this program, you perform 3 sets of the main lifts on each training day. On the final training day of the week, you perform the last set of these with an AMRAP set. This last AMRAP set will determine the increment of weight that you will make in the next week.

  • In general, you will make an increment of 5 lbs to your lifts for every two reps. For instance, if you are able to do 12 reps on the final set, you will be adding up 20 lbs to your squat and 15 lbs to your bench and barbell row. On the contrary, if you miss any rep, deduct 20 lbs from your squat and 10 lbs from your bench press and barbell rows.
  • You can start your main lifts with a weight that is your 10-rep max.

The Secondary Lifts

Military press and deadlifts will be your secondary lifts for this program. They will help in taking your strength levels to resemble that of a gladiator. These two exercises will be performed with a fairly low volume. You will be performing 2-3 sets of these lifts every week.

  • You can choose a weight that is your 10-rep max for your military press. For deadlifts, go with a weight that equals your 10-rep squat max. If you are able to complete the prescribed number of sets and reps, you will be adding up 5 lbs to the military press and 10 lbs to the deadlift each week. On the contrary, if you fail to complete your reps, you will bring the weight down by 5 pounds on your military press and 10 pounds on your deadlift.

Workout Schedule

Day 1

Main Lifts + Secondary Lifts + Accessory Work

Day 2

Rest Day

Day 3

Main Lifts + Accessory Work

Day 4

Rest Day

Day 5

Main Lifts + Secondary Lifts + Accessory Work

Day 6

Rest Day

Day 7

Rest Day

Don’t miss:

Texas Method Workout Program
Phrak’s Greyskull LP Program
Greyskull LP (GSLP) Program Spreadsheet
Juggernaut Training Method Base Program Spreadsheet

Final Words

These workout routines will surely bring out the warrior hidden inside you. As you will progress through these workout routines, both your mental and physical strength would get enhanced like that of a warrior. Apart from this, you will also attain a physique that would be aesthetically pleasing. So what else are you looking for? Try out these workout routines and reveal your inner warrior.