Gladiator Physique

This program. Is for immediate/advanced lifters looking to make serious gains.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Squat (Barbell)

Leg Press

Lunge (Dumbbell)

Leg Curl

Calf Raise (Machine)

Cable Crunch

Hanging Knee Raise

Seated Shoulder Press (Dumbbell)

Lateral Raise (Dumbbell)

Lateral Raise (Cable)

Rear Delt Fly (Machine)

Bicep Curl (EZ Bar)

Incline Curl (Dumbbell)

Skull Crusher (Dumbbell)

Tricep Pushdown (Cable)

Reverse Bicep Curl (EZ Bar)

Wrist Curls

Bench Press (Barbell)

Decline Bench Press (Dumbbell)

Chest Fly (Cable)

Bent Over Row (Barbell)

Chest Supported Row (Machine)

Dumbbell Row

Romanian Deadlift (Barbell)

Lying Leg Curl

Bulgarian Split Squat (Dumbbell)

Leg Extension

Seated Calf Raise

Ab Wheel

Plank

Incline Bench Press (Barbell)

Bench Press (Dumbbell)

Dip (Weighted)

Pull-Up (Bodyweight)

Wide Grip Lat Pulldown

Straight Arm Pulldown

Treadmill

Stair Climber

Jump Rope

Shadow Boxing

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