Gladiator Physique
Strength training for advanced lifters.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 4 | 6–8 reps |
| 2 | Leg Press | 3 | 10–12 reps |
| 3 | Lunge (Dumbbell) | 3 | 10 reps |
| 4 | Leg Curl | 3 | 12–15 reps |
| 5 | Calf Raise (Machine) | 5 | 10–15 reps |
| 6 | Cable Crunch | 4 | 12–15 reps |
| 7 | Hanging Knee Raise | 3 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Seated Shoulder Press (Dumbbell) | 4 | 6–8 reps |
| 2 | Lateral Raise (Dumbbell) | 5 | 12–15 reps |
| 3 | Lateral Raise (Cable) | 3 | 15–20 reps |
| 4 | Rear Delt Fly (Machine) | 4 | 12–15 reps |
| 5 | Bicep Curl (EZ Bar) | 4 | 8–10 reps |
| 6 | Incline Curl (Dumbbell) | 3 | 10–12 reps |
| 7 | Skull Crusher (Dumbbell) | 4 | 8–10 reps |
| 8 | Tricep Pushdown (Cable) | 3 | 12–15 reps |
| 9 | Reverse Bicep Curl (EZ Bar) | 3 | 12 reps |
| 10 | Wrist Curls | 3 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 4 | 5–7 reps |
| 2 | Decline Bench Press (Dumbbell) | 3 | 8–10 reps |
| 3 | Chest Fly (Cable) | 3 | 12–15 reps |
| 4 | Bent Over Row (Barbell) | 4 | 6–8 reps |
| 5 | Chest Supported Row (Machine) | 3 | 8–10 reps |
| 6 | Dumbbell Row | 3 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Romanian Deadlift (Barbell) | 4 | 6–8 reps |
| 2 | Lying Leg Curl | 3 | 10–12 reps |
| 3 | Bulgarian Split Squat (Dumbbell) | 3 | 8 reps |
| 4 | Leg Extension | 3 | 15–20 reps |
| 5 | Seated Calf Raise | 5 | 12–20 reps |
| 6 | Ab Wheel | 4 | 10–15 reps |
| 7 | Plank | 3 | 1 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 4 | 6–8 reps |
| 2 | Bench Press (Dumbbell) | 3 | 8–10 reps |
| 3 | Dip (Weighted) | 3 | 8–12 reps |
| 4 | Pull-Up (Bodyweight) | 4 | 6–10 reps |
| 5 | Wide Grip Lat Pulldown | 3 | 10–12 reps |
| 6 | Straight Arm Pulldown | 3 | 12–15 reps |
| 7 | Stair Climber | 1 | 10 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Jump Rope | 4 | 1 min |
| 2 | Shadow Boxing | 1 | 5 min |
| 3 | Treadmill | 1 | 30 min |
| 4 | Stair Climber | 1 | 10 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Jump Rope | 5 | 1 min |
| 2 | Shadow Boxing | 1 | 5 min |
| 3 | Treadmill | 1 | 0 min |
| 4 | Ab Wheel | 4 | 10 reps |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Gladiator Physique is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Gladiator Physique is structured around 7 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Gladiator Physique is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
