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 were to unveil two unique full-body workout routines, deeply rooted in the intense training methods of ancient warriors? These programs are tailored to elevate your strength, sculpt your muscles, and enhance your athleticism to unprecedented levels. The mere thought must undoubtedly stir up excitement within you, wouldn’t it?

In the following sections, we’ll give you a detailed overview of both the Warrior Workout Routine and the Gladiator Workout Routine.

These workout routines will challenge both your mental and physical toughness, providing a platform for growth and development. 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.

Thanks to TheViking1992 for creating this amazing workout program

Warrior Workout Routine

Day 1: Main Lifts + Chest And Back Accessory Exercises

• Back Squats: 4 sets of 6-10 reps
• Bench Press: 3 sets of 6-10 reps
• Barbell Rows: 3 sets of 6-10 reps
• Incline Dumbbell Press: 2-3 sets of 8-12 reps
• Barbell Rows: 2-3 sets of 8-12 reps
• Wide-grip pull ups or Pulldowns: 2-3 sets of 8-12 reps
• Close-grip cable rows or Dumbbell Rows: 2-3 sets of 8-12 reps
• Barbell Shrugs: 2-3 sets of 8-12 reps

Day 2: Rest Day

Day 3: Main Lifts + Legs And Core Accessory Exercises

• Back Squats: 4 sets of 6-10 reps
• Bench Press: 3 sets of 6-10 reps
• Barbell Rows: 3 sets of 6-10 reps
• Rack pulls or Deadlift: 1-3 sets of 5-8 reps
• Leg Press or Hack Squat: 2-3 sets of 8-12 reps
• Leg Curls (standing or lying): 2-3 sets of 8-12 reps
• Ab exercise: 2-3 sets of 10-20 reps

Day 4: Rest Day

Day 5: Main Lifts + Shoulders And Arms Accessory Exercises

• Back Squats: 4 sets of 6-10 reps
• Bench Press: 3 sets of 6-10 reps
• Barbell Rows: 3 sets of 6-10 reps
• Military Press or Seated Dumbbell Press or Lateral Raises: 2-3 sets of 8-12 reps
• Rear Lateral Raises or Facepulls: 2-3 sets of 10-15 reps
• Barbell Curls: 2-3 sets of 8-12 reps
• Skull crushers: 2-3 sets of 8-12 reps

Day 6: Rest Day

Day 7: Rest Day

The Main Lifts

These lifts consist of fundamental compound movements that enhance strength and facilitate overall muscle development. Throughout this workout program, you’ll perform them within the 6-10 rep range.

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

After completing your main lifts, the accessory lifts take center stage. These include a mix of compound and isolation movements, designed to target specific muscle groups from different angles. They are executed in the typical bodybuilding-style training fashion.

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Gladiator Workout Routine

Day 1: Main Lifts + Secondary Lifts + Accessory Work

• Squat: 3 sets of 6 reps
• Bench Press: 3 sets of 6 reps
• Barbell Row: 3 sets of 6 reps
• Deadlift or Romanian Deadlift: 1 set of 6 reps or 3 sets of 8-12 reps
• Military Press or Seated Dumbbell Press: 1 set of 6 reps or 2 sets of 8-12 reps
• Wide-grip Pulldowns: 3 sets of 8-12 reps
• Abs supersetted with Calves: 3 sets of 10-15 reps

Day 2: Rest Day

Day 3: Main Lifts + Accessory Work

• Squat: 3 sets of 7 reps
• Bench Press: 3 sets of 7 reps
• Barbell Row: 3 sets of 7 reps
• Incline Dumbbell Press: 2 sets of 8-12 reps
• Straight Arm Pulldowns supersetted with Face Pulls: 3 sets of 10-15 reps
• Barbell Curls supersetted with Skullcrushers : 3 sets of 8-12 reps

Day 4: Rest Day

Day 5: Main Lifts + Secondary Lifts + Accessory Work

• Squat: 2 sets of 8 reps, 1 AMRAP set
• Bench Press: 2 sets of 8 reps, 1 AMRAP set
• Barbell Row: 2 sets of 8 reps, 1 AMRAP set
• Deadlift: 2 sets of 6 reps
• Military Press: 2 sets 6 reps
• Close-grip Pulldowns : 3 sets of 8-12 reps
• Abs supersetted with Calves : 3 sets of 10-15 reps

Day 6: Rest Day

Day 7: Rest Day

The Main Lifts

The squat, bench press, and barbell row remain the core lifts in the Gladiator Workout Routine. Progression in these compound movements can lead to significant strength and size gains.

In this program, you’ll execute 3 sets of the main lifts during each training session. On the last training day of the week, you’ll perform the final set of these lifts with an AMRAP (As Many Reps As Possible) set. The performance on this AMRAP set dictates the weight increment for the following 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.
• 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 equivalent to your 10-rep maximum.

The Secondary Lifts

Military press and deadlifts serve as secondary lifts in this program, aiding in elevating your strength to match that of a gladiator. These exercises will be executed with relatively low volume, consisting of 2-3 sets per 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.
• If you’re unable to complete your repetitions, you’ll reduce the weight by 5 pounds for military press and 10 pounds for deadlifts.

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The Bottom Line

These workout routines are crafted to reveal the warrior spirit within you. With each session, you’ll experience a transformation, enhancing both your mental resilience and physical prowess to embody the strength and determination of a seasoned warrior.

Apart from this, these routines will sculpt a physique that is not only strong but also aesthetically pleasing. What more could you ask for? Give these workouts a try and unleash the warrior within you.