logo
BoostcampPNG

Gladiator Gains🇮🇹

by Lindsay C.

Program Description

Unleash your inner Roman warrior while sculpting muscles that could make marble jealous. This program combines the brute strength of a gladiator, the discipline of a centurion, and the indulgence of an Italian feast—without the pasta belly. You’ll crush dumbbells like chariots, squat like you’re dodging lions in the Colosseum, and flex so hard that even Julius Caesar would give you a thumbs-up. By the end, you’ll be ready to conquer the gym Roman style 🇮🇹 **please note that the 60 minutes of cardio is including my 5,000 step count. I only do 10 minutes of intense cardio.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 17, 2025 11:24
  • Last Edited
    Oct 13, 2025 06:00

Summary

Unleash your inner warrior with Gladiator Gains🇮🇹, an 8-week program designed to sculpt your physique and boost your strength. Committing just 5 days a week, you'll tackle a balanced mix of upper and lower body workouts, incorporating dumbbells, cables, and bodyweight exercises to maximize muscle engagement. Each session is strategically crafted to enhance your performance, featuring key lifts like the Incline Bench Press and Sumo Deadlift. Get ready to conquer your fitness goals and forge a body that commands respect!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
16.6%
Abs
13.6%
Glutes
13.4%
Hamstrings
10.8%
Upper Back
5.3%
Triceps
5.2%
Rear Delts
5%
Lats
4.8%
Biceps
4.8%
Middle Delts
4.3%
Front Delts
4.3%
Cardio
3.8%
Adductors
2.7%
Chest
2.2%
Abductors
1.7%
Forearms
0.9%
Lower Back
0.4%
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10 reps
-
2
Rear Foot Elevated Split Squat
3
10 reps
-
3
Leg Press (45 Degrees)
3
12 reps
-
4
Leg Extension
3
10 reps
-
5
Decline Sit Up (Weighted)
3
12 reps
-
6
Cardio
1
60 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8 reps
-
2
Rear Foot Elevated Split Squat
3
10 reps
-
3
Leg Press (45 Degrees)
3
10 reps
-
4
Leg Extension
3
8 reps
-
5
Decline Sit Up (Weighted)
3
12 reps
-
6
Cardio
1
60 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
6 reps
-
2
Rear Foot Elevated Split Squat
3
6 reps
-
3
Leg Press (45 Degrees)
3
6 reps
-
4
Leg Extension
3
6 reps
-
5
Decline Sit Up (Weighted)
3
12 reps
-
6
Cardio
1
60 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
10 reps
-
2
Rear Foot Elevated Split Squat
2
10 reps
-
3
Leg Press (45 Degrees)
2
12 reps
-
4
Leg Extension
2
10 reps
-
5
Decline Sit Up (Weighted)
2
12 reps
-
6
Cardio
1
60 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
4 reps
-
2
Rear Foot Elevated Split Squat
3
4 reps
-
3
Leg Press (45 Degrees)
3
4 reps
-
4
Leg Extension
3
4 reps
-
5
Decline Sit Up (Weighted)
3
12 reps
-
6
Cardio
1
60 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
4 reps
-
2
Rear Foot Elevated Split Squat
3
4 reps
-
3
Leg Press (45 Degrees)
3
4 reps
-
4
Leg Extension
3
4 reps
-
5
Decline Sit Up (Weighted)
3
12 reps
-
6
Cardio
1
60 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
3 reps
-
2
Rear Foot Elevated Split Squat
3
3 reps
-
3
Leg Press (45 Degrees)
3
3 reps
-
4
Leg Extension
3
3 reps
-
5
Decline Sit Up (Weighted)
3
12 reps
-
6
Cardio
1
60 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
1 reps
-
2
Rear Foot Elevated Split Squat
3
3 reps
-
3
Leg Press (45 Degrees)
3
1 reps
-
4
Leg Extension
3
1 reps
-
5
Decline Sit Up (Weighted)
3
12 reps
-
6
Cardio
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Tricep Rope Push Down (Cable)
3
12 reps
-
5
Hanging Knee Raise
3
10 reps
-
6
Cardio
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
8 reps
-
4
Tricep Rope Push Down (Cable)
3
8 reps
-
5
Hanging Knee Raise
3
10 reps
-
6
Cardio
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
-
2
Seated Shoulder Press (Dumbbell)
3
6 reps
-
3
Lateral Raise (Dumbbell)
3
6 reps
-
4
Tricep Rope Push Down (Cable)
3
8 reps
-
5
Hanging Knee Raise
3
10 reps
-
6
Cardio
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
-
2
Seated Shoulder Press (Dumbbell)
2
8 reps
-
3
Lateral Raise (Dumbbell)
2
10 reps
-
4
Tricep Rope Push Down (Cable)
2
12 reps
-
5
Hanging Knee Raise
2
10 reps
-
6
Cardio
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4 reps
-
2
Seated Shoulder Press (Dumbbell)
3
4 reps
-
3
Lateral Raise (Dumbbell)
3
4 reps
-
4
Tricep Rope Push Down (Cable)
3
4 reps
-
5
Hanging Knee Raise
3
10 reps
-
6
Cardio
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4 reps
-
2
Seated Shoulder Press (Dumbbell)
3
4 reps
-
3
Lateral Raise (Dumbbell)
3
4 reps
-
4
Tricep Rope Push Down (Cable)
3
4 reps
-
5
Hanging Knee Raise
3
10 reps
-
6
Cardio
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
3 reps
-
2
Seated Shoulder Press (Dumbbell)
3
3 reps
-
3
Lateral Raise (Dumbbell)
3
3 reps
-
4
Tricep Rope Push Down (Cable)
3
3 reps
-
5
Hanging Knee Raise
3
10 reps
-
6
Cardio
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
1 reps
-
2
Seated Shoulder Press (Dumbbell)
3
1 reps
-
3
Lateral Raise (Dumbbell)
3
1 reps
-
4
Tricep Rope Push Down (Cable)
3
1 reps
-
5
Hanging Knee Raise
3
10 reps
-
6
Cardio
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Dumbbell)
3
10 reps
-
2
Seated Hamstring Curl
3
10 reps
-
3
Lateral Banded Walk
3
15 reps
-
4
Goblet Squat
3
10 reps
-
5
Ab Wheel
3
10 reps
-
6
Cardio
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Dumbbell)
3
8 reps
-
2
Seated Hamstring Curl
3
8 reps
-
3
Lateral Banded Walk
3
15 reps
-
4
Goblet Squat
3
8 reps
-
5
Ab Wheel
3
10 reps
-
6
Cardio
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Dumbbell)
3
6 reps
-
2
Seated Hamstring Curl
3
6 reps
-
3
Lateral Banded Walk
3
15 reps
-
4
Goblet Squat
3
6 reps
-
5
Ab Wheel
3
10 reps
-
6
Cardio
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Dumbbell)
2
10 reps
-
2
Seated Hamstring Curl
2
10 reps
-
3
Lateral Banded Walk
2
15 reps
-
4
Goblet Squat
2
10 reps
-
5
Ab Wheel
2
10 reps
-
6
Cardio
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Dumbbell)
3
4 reps
-
2
Seated Hamstring Curl
3
4 reps
-
3
Lateral Banded Walk
3
15 reps
-
4
Goblet Squat
3
4 reps
-
5
Ab Wheel
3
10 reps
-
6
Cardio
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Dumbbell)
3
4 reps
-
2
Seated Hamstring Curl
3
4 reps
-
3
Lateral Banded Walk
3
15 reps
-
4
Goblet Squat
3
4 reps
-
5
Ab Wheel
3
10 reps
-
6
Cardio
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Dumbbell)
3
3 reps
-
2
Seated Hamstring Curl
3
3 reps
-
3
Lateral Banded Walk
3
15 reps
-
4
Goblet Squat
3
3 reps
-
5
Ab Wheel
3
10 reps
-
6
Cardio
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Dumbbell)
3
1 reps
-
2
Seated Hamstring Curl
3
1 reps
-
3
Lateral Banded Walk
3
15 reps
-
4
Goblet Squat
3
1 reps
-
5
Ab Wheel
3
10 reps
-
6
Cardio
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
8 reps
-
2
Band Pull Apart
3
10 reps
-
3
Straight Arm Pulldown
3
10 reps
-
4
Face Pull
2
10 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Plank
1
1 mins
-
7
Cardio
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
8 reps
-
2
Band Pull Apart
3
10 reps
-
3
Straight Arm Pulldown
3
10 reps
-
4
Face Pull
2
8 reps
-
5
Bicep Curl (EZ Bar)
3
8 reps
-
6
Plank
1
1 mins
-
7
Cardio
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
6 reps
-
2
Band Pull Apart
3
10 reps
-
3
Straight Arm Pulldown
3
8 reps
-
4
Face Pull
2
8 reps
-
5
Bicep Curl (EZ Bar)
3
8 reps
-
6
Plank
1
1 mins
-
7
Cardio
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
2
8 reps
-
2
Band Pull Apart
2
10 reps
-
3
Straight Arm Pulldown
2
10 reps
-
4
Face Pull
1
10 reps
-
5
Bicep Curl (EZ Bar)
2
10 reps
-
6
Plank
1
1 mins
-
7
Cardio
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
4 reps
-
2
Band Pull Apart
3
10 reps
-
3
Straight Arm Pulldown
3
6 reps
-
4
Face Pull
2
4 reps
-
5
Bicep Curl (EZ Bar)
3
6 reps
-
6
Plank
1
1 mins
-
7
Cardio
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
4 reps
-
2
Band Pull Apart
3
10 reps
-
3
Straight Arm Pulldown
3
6 reps
-
4
Face Pull
2
4 reps
-
5
Bicep Curl (EZ Bar)
3
4 reps
-
6
Plank
1
1 mins
-
7
Cardio
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
5 reps
-
2
Band Pull Apart
3
10 reps
-
3
Straight Arm Pulldown
3
6 reps
-
4
Face Pull
2
3 reps
-
5
Bicep Curl (EZ Bar)
3
3 reps
-
6
Plank
1
1 mins
-
7
Cardio
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
3 reps
-
2
Band Pull Apart
3
10 reps
-
3
Straight Arm Pulldown
3
4 reps
-
4
Face Pull
2
4 reps
-
5
Bicep Curl (EZ Bar)
3
1 reps
-
6
Plank
1
1 mins
-
7
Cardio
1
60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
-
2
Walking Lunge
3
30 reps
-
3
Sissy Squat
3
10 reps
-
4
Incline Curl (Dumbbell)
3
10 reps
-
5
Scapular Pull-Up
3
8 reps
-
6
Russian Twist (Dumbbell)
3
12 reps
-
7
Cardio
1
60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
-
2
Walking Lunge
3
30 reps
-
3
Sissy Squat
3
10 reps
-
4
Incline Curl (Dumbbell)
3
10 reps
-
5
Scapular Pull-Up
3
8 reps
-
6
Russian Twist (Dumbbell)
3
12 reps
-
7
Cardio
1
60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6 reps
-
2
Walking Lunge
3
30 reps
-
3
Sissy Squat
3
6 reps
-
4
Incline Curl (Dumbbell)
3
8 reps
-
5
Scapular Pull-Up
3
8 reps
-
6
Russian Twist (Dumbbell)
3
12 reps
-
7
Cardio
1
60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
10 reps
-
2
Walking Lunge
2
30 reps
-
3
Sissy Squat
2
10 reps
-
4
Incline Curl (Dumbbell)
2
10 reps
-
5
Scapular Pull-Up
2
8 reps
-
6
Russian Twist (Dumbbell)
2
12 reps
-
7
Cardio
1
60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
4 reps
-
2
Walking Lunge
3
30 reps
-
3
Sissy Squat
3
4 reps
-
4
Incline Curl (Dumbbell)
3
4 reps
-
5
Scapular Pull-Up
3
6 reps
-
6
Russian Twist (Dumbbell)
3
12 reps
-
7
Cardio
1
60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
4 reps
-
2
Walking Lunge
3
30 reps
-
3
Sissy Squat
3
4 reps
-
4
Incline Curl (Dumbbell)
3
6 reps
-
5
Scapular Pull-Up
3
6 reps
-
6
Russian Twist (Dumbbell)
3
12 reps
-
7
Cardio
1
60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
3 reps
-
2
Walking Lunge
3
30 reps
-
3
Sissy Squat
3
3 reps
-
4
Incline Curl (Dumbbell)
3
3 reps
-
5
Scapular Pull-Up
3
6 reps
-
6
Russian Twist (Dumbbell)
3
12 reps
-
7
Cardio
1
60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
1 reps
-
2
Walking Lunge
3
30 reps
-
3
Sissy Squat
3
1 reps
-
4
Incline Curl (Dumbbell)
3
1 reps
-
5
Scapular Pull-Up
3
3 reps
-
6
Russian Twist (Dumbbell)
3
12 reps
-
7
Cardio
1
60 mins
-
Week 1
1 / 8 Weeks
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
-
2
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
-
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
4
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
-
5
Hanging Knee Raise
3 Sets
10 Reps
-
6
Cardio
1 Set
60 mins
-
Day 3
1
Sumo Deadlift (Dumbbell)
3 Sets
10 Reps
-
2
Seated Hamstring Curl
3 Sets
10 Reps
-
3
Lateral Banded Walk
3 Sets
15 Reps
-
4
Goblet Squat
3 Sets
10 Reps
-
5
Ab Wheel
3 Sets
10 Reps
-
6
Cardio
1 Set
60 mins
-
Day 4
1
Chin-Up (Assisted)
3 Sets
8 Reps
-
2
Band Pull Apart
3 Sets
10 Reps
-
3
Straight Arm Pulldown
3 Sets
10 Reps
-
4
Face Pull
2 Sets
10 Reps
-
5
Bicep Curl (EZ Bar)
3 Sets
10 Reps
-
6
Plank
1 Set
1 mins
-
7
Cardio
1 Set
60 mins
-
Day 5
1
Hip Thrust (Barbell)
3 Sets
10 Reps
-
2
Walking Lunge
3 Sets
30 Reps
-
3
Sissy Squat
3 Sets
10 Reps
-
4
Incline Curl (Dumbbell)
3 Sets
10 Reps
-
5
Scapular Pull-Up
3 Sets
8 Reps
-
6
Russian Twist (Dumbbell)
3 Sets
12 Reps
-
7
Cardio
1 Set
60 mins
-
Day 1
1
Goblet Squat
4 Sets
10 Reps
-
2
Rear Foot Elevated Split Squat
3 Sets
10 Reps
-
3
Leg Press (45 Degrees)
3 Sets
12 Reps
-
4
Leg Extension
3 Sets
10 Reps
-
5
Decline Sit Up (Weighted)
3 Sets
12 Reps
-
6
Cardio
1 Set
60 mins
-