Workout Routine

Gladiator workout routine

by bjjmane

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

Workouts

First part of the routine

Sit-Ups

Set
Intensity
Weight
Reps
Rest time
1
10 sec
2
5 sec
3
10 sec
4
10 sec
5
20 sec
6
20 sec

Sit-Ups

6 sets

Dumbbell curl

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

Dumbbell curl

3 sets

Arnold press

Set
Intensity
Weight
Reps
Rest time
1
10 sec
2
20 sec
3
1 sec

Arnold press

3 sets

Bench press

Set
Intensity
Weight
Reps
Rest time
1
10 sec
2
20 sec
3
1 sec

Bench press

3 sets

Sit-Ups

Set
Intensity
Weight
Reps
Rest time
1
60 sec
2
15 sec
3
10 sec
4
10 sec
5
1 sec

Sit-Ups

5 sets

Barbell rows

Set
Intensity
Weight
Reps
Rest time
1
10 sec
2
15 sec
3
20 sec
4
1 sec

Barbell rows

4 sets

Squats

Set
Intensity
Weight
Reps
Rest time
1
10 sec
2
15 sec
3
30 sec
4
1 sec

Squats

4 sets

Push-Ups

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

Push-Ups

3 sets

Sit-Ups

Set
Intensity
Weight
Reps
Rest time
1
10 sec
2
10 sec
3
10 sec
4
10 sec

Sit-Ups

4 sets

Push-Ups

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

Push-Ups

3 sets

Squats

Set
Intensity
Weight
Reps
Rest time
1
10 sec
2
1 sec

Squats

2 sets

Bench press

Set
Intensity
Weight
Reps
Rest time
1
10 sec
2
10 sec
3
10 sec
4
10 sec

Bench press

4 sets

Tricep Curl, 15 Minute Shower Sauna break at the end

Set
Intensity
Weight
Reps
Rest time
1
10 sec
2
10 sec
3
960 sec

Tricep Curl, 15 Minute Shower Sauna break at the end

3 sets

Sit-Ups

Set
Intensity
Weight
Reps
Rest time
1
30 sec
2
45 sec
3
90 sec
4
45 sec
5
30 sec
6
30 sec
7
60 sec
8
10 sec
9
10 sec
10
10 sec
11
10 sec
12
1 sec

Sit-Ups

12 sets

Leg Lifts

Set
Intensity
Weight
Reps
Rest time
1
15 sec
2
15 sec
3
1 sec
4
1 sec
5
1 sec

Leg Lifts

5 sets

Squats, go light to keep your legs strong and loose

Set
Intensity
Weight
Reps
Rest time
1
10 sec
2
10 sec
3
10 sec
4
10 sec
5
10 sec

Squats, go light to keep your legs strong and loose

5 sets

Shin Splints treatment and conditioning

Leg Lifts

Set
Intensity
Weight
Reps
Rest time
1
10 sec
2
10 sec
3
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 sets

Rest for 5 minutes with elevation of the legs

Set
Intensity
Weight
Reps
Rest time
1
1 sec

Rest for 5 minutes with elevation of the legs

1 sets

Leg Lifts

Set
Intensity
Weight
Reps
Rest time
1
10 sec
2
1 sec

Leg Lifts

2 sets

Knee Straight Calf stretch

Set
Intensity
Weight
Reps
Rest time
1
1 sec
2
15 sec
3
1 sec

Knee Straight Calf stretch

3 sets

Knee Bent Calf stretch

Set
Intensity
Weight
Reps
Rest time
1
1 sec
2
15 sec
3
1 sec

Knee Bent Calf stretch

3 sets

Leg Lifts

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

Leg Lifts

11 sets

Knee Raises

Set
Intensity
Weight
Reps
Rest time
1
5 sec
2
15 sec
3
1 sec

Knee Raises

3 sets

Shin stretch, or meditation position

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

Shin stretch, or meditation position

3 sets

Standing Toe Raises

Set
Intensity
Weight
Reps
Rest time
1
2 sec
2
2 sec
3
2 sec
4
2 sec
5
2 sec
6
2 sec
7
2 sec
8
2 sec
9
2 sec
10
2 sec

Standing Toe Raises

10 sets

Equalizing your least dominant arm

Dumbbell Press

Set
Intensity
Weight
Reps
Rest time
1
10 sec
2
1 sec

Dumbbell Press

2 sets

Dumbbell curl

Set
Intensity
Weight
Reps
Rest time
1
10 sec
2
5 sec

Dumbbell curl

2 sets

Tricep Curl

Set
Intensity
Weight
Reps
Rest time
1
10 sec
2
1 sec

Tricep Curl

2 sets

Dumbbell Row

Set
Intensity
Weight
Reps
Rest time
1
10 sec
2
1 sec

Dumbbell Row

2 sets