Gladiator Gains🇮🇹

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.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Incline Bench Press (Dumbbell)

Seated Shoulder Press (Dumbbell)

Lateral Raise (Dumbbell)

Tricep Rope Push Down (Cable)

Hanging Knee Raise

Cardio

Upper Push

Sumo Deadlift (Dumbbell)

Seated Hamstring Curl

Lateral Banded Walk

Goblet Squat

Ab Wheel

Chin-Up (Assisted)

Band Pull Apart

Straight Arm Pulldown

Face Pull

Bicep Curl (EZ Bar)

Plank

Upper Pull

Hip Thrust (Barbell)

Walking Lunge

Sissy Squat

Incline Curl (Dumbbell)

Scapular Pull-Up

Russian Twist (Dumbbell)

Glute and full body 

Rear Foot Elevated Split Squat

Leg Press (45 Degrees)

Leg Extension

Decline Sit Up (Weighted)

Leg day #1

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