Workout Routine

Free

Gladiator workout routine

by bjjmane

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Fully complete daily maintenance everyday to keep your gains, meant to be done multiple times a day.

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

First part of the routine

Sit-Ups

Set
Time
Rest time
1
15 sec
10 sec
2
15 sec
5 sec
3
30 sec
10 sec
4
20 sec
10 sec
5
20 sec
20 sec
6
60 sec
20 sec

Sit-Ups

6 sets

Dumbbell curl

Set
Time
Rest time
1
15 sec
10 sec
2
15 sec
10 sec
3
15 sec
1 sec

Dumbbell curl

3×15 s

Arnold press

Set
Time
Rest time
1
20 sec
10 sec
2
30 sec
20 sec
3
10 sec
1 sec

Arnold press

3 sets

Bench press

Set
Time
Rest time
1
15 sec
10 sec
2
30 sec
20 sec
3
30 sec
1 sec

Bench press

3 sets

Sit-Ups

Set
Time
Rest time
1
60 sec
60 sec
2
150 sec
15 sec
3
10 sec
10 sec
4
15 sec
10 sec
5
15 sec
1 sec

Sit-Ups

5 sets

Barbell rows

Set
Time
Rest time
1
15 sec
10 sec
2
15 sec
15 sec
3
30 sec
20 sec
4
15 sec
1 sec

Barbell rows

4 sets

Squats

Set
Time
Rest time
1
15 sec
10 sec
2
30 sec
15 sec
3
15 sec
30 sec
4
30 sec
1 sec

Squats

4 sets

Push-Ups

Set
Time
Rest time
1
15 sec
10 sec
2
10 sec
10 sec
3
5 sec
1 sec

Push-Ups

3 sets

Sit-Ups

Set
Time
Rest time
1
15 sec
10 sec
2
15 sec
10 sec
3
15 sec
10 sec
4
30 sec
10 sec

Sit-Ups

4 sets

Push-Ups

Set
Reps
Rest time
1
10
60 sec
2
10
60 sec
3
10
60 sec

Push-Ups

3×10

Squats

Set
Time
Rest time
1
15 sec
10 sec
2
15 sec
1 sec

Squats

2×15 s

Bench press

Set
Time
Rest time
1
15 sec
10 sec
2
30 sec
10 sec
3
15 sec
10 sec
4
15 sec
10 sec

Bench press

4 sets

Tricep Curl, 15 Minute Shower Sauna break at the end

Set
Time
Rest time
1
15 sec
10 sec
2
15 sec
10 sec
3
10 sec
960 sec

Tricep Curl, 15 Minute Shower Sauna break at the end

3 sets

Sit-Ups

Set
Time
Rest time
1
120 sec
30 sec
2
150 sec
45 sec
3
30 sec
90 sec
4
120 sec
45 sec
5
90 sec
30 sec
6
90 sec
30 sec
7
90 sec
60 sec
8
15 sec
10 sec
9
15 sec
10 sec
10
15 sec
10 sec
11
15 sec
10 sec
12
15 sec
1 sec

Sit-Ups

12 sets

Leg Lifts

Set
Time
Rest time
1
15 sec
15 sec
2
30 sec
15 sec
3
15 sec
1 sec
4
10 sec
1 sec
5
5 sec
1 sec

Leg Lifts

5 sets

Squats, go light to keep your legs strong and loose

Set
Time
Rest time
1
15 sec
10 sec
2
10 sec
10 sec
3
5 sec
10 sec
4
3 sec
10 sec
5
3 sec
10 sec

Squats, go light to keep your legs strong and loose

5 sets

Shin Splints treatment and conditioning

Leg Lifts

Set
Time
Rest time
1
15 sec
10 sec
2
10 sec
10 sec
3
15 sec
10 sec

Leg Lifts

3 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
1
10 sec
2
–
–
1
30 sec
3
–
–
1
1 sec

squat

3×1

Rest for 5 minutes with elevation of the legs

Set
Time
Rest time
1
300 sec
1 sec

Rest for 5 minutes with elevation of the legs

1×300 s

Leg Lifts

Set
Time
Rest time
1
5 sec
10 sec
2
10 sec
1 sec

Leg Lifts

2 sets

Knee Straight Calf stretch

Set
Time
Rest time
1
20 sec
1 sec
2
30 sec
15 sec
3
60 sec
1 sec

Knee Straight Calf stretch

3 sets

Knee Bent Calf stretch

Set
Time
Rest time
1
20 sec
1 sec
2
30 sec
15 sec
3
60 sec
1 sec

Knee Bent Calf stretch

3 sets

Leg Lifts

Set
Time
Rest time
1
15 sec
10 sec
2
15 sec
15 sec
3
15 sec
10 sec
4
15 sec
5 sec
5
10 sec
5 sec
6
5 sec
5 sec
7
5 sec
1 sec
8
5 sec
2 sec
9
5 sec
3 sec
10
5 sec
4 sec
11
5 sec
1 sec

Leg Lifts

11 sets

Knee Raises

Set
Time
Rest time
1
15 sec
5 sec
2
15 sec
15 sec
3
30 sec
1 sec

Knee Raises

3 sets

Shin stretch, or meditation position

Set
Time
Rest time
1
30 sec
10 sec
2
60 sec
1 sec
3
240 sec
1 sec

Shin stretch, or meditation position

3 sets

Standing Toe Raises

Set
Time
Rest time
1
5 sec
2 sec
2
8 sec
2 sec
3
8 sec
2 sec
4
8 sec
2 sec
5
8 sec
2 sec
6
8 sec
2 sec
7
8 sec
2 sec
8
8 sec
2 sec
9
8 sec
2 sec
10
8 sec
2 sec

Standing Toe Raises

10 sets

Equalizing your least dominant arm

Dumbbell Press

Set
Time
Rest time
1
5 sec
10 sec
2
15 sec
1 sec

Dumbbell Press

2 sets

Dumbbell curl

Set
Time
Rest time
1
10 sec
10 sec
2
15 sec
5 sec

Dumbbell curl

2 sets

Tricep Curl

Set
Time
Rest time
1
10 sec
10 sec
2
15 sec
1 sec

Tricep Curl

2 sets

Dumbbell Row

Set
Time
Rest time
1
10 sec
10 sec
2
15 sec
1 sec

Dumbbell Row

2 sets