Gladiator
Bulking
Advanced
Machine strength
Plan Details
The Gladiator routine by sakuamsazam is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Shoulders and triceps
Est. 96 min
10 exercises
Barbell Shrug
5 Sets x 12 Reps
Barbell Rear Press
5 Sets x 14 Reps
Dumbbell Seated Press (Palms In)
4 Sets x 12 Reps
Cable One-Arm Lateral Raise
4 Sets x 10 Reps
Dumbbell Alternating Front Raise
4 Sets x 12 Reps
Dumbbell Incline Tricep Extension
3 Sets x 20 Reps
Tricep Push-Up
4 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 15 Reps
Air Bike
3 Sets x 20 Reps
Day 2
Back and pullups
Est. 64 min
7 exercises
Pull-Up
5 Sets x 9 Reps
Cable V Bar Pulldown
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Dumbbell One-Arm Row
5 Sets x 10 Reps
Back Hyperextension
4 Sets x 15 Reps
Cable Side Bend
3 Sets x 15 Reps
Hanging Leg Raise
2 Sets x 10 Reps
Day 3
Chest and biceps
Est. 91 min
9 exercises
Barbell Bench Press
6 Sets x 12 Reps
Barbell Decline Bench Press
6 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Smith Machine Incline Bench Press
5 Sets x 12 Reps
Cable Cross-Over
4 Sets x 10 Reps
Barbell Curl (Close Grip)
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell One-Arm Incline Curl
3 Sets x 12 Reps
Leg Raise
3 Sets x 20 Reps
Day 4
Legday babe.
Est. 69 min
7 exercises
Barbell 1/2 Squat
6 Sets x 10 Reps
Machine Leg Press
5 Sets x 10 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 15 Reps
Calf Press On Leg Press
4 Sets x 25 Reps
Bridge
3 Sets
Day 5
Don't sit at couch, do something.
Est. 41 min
6 exercises
Air Bike
3 Sets x 15 Reps
Cross Body Crunch
3 Sets x 15 Reps
Flutter Kick
3 Sets x 15 Reps
Glute Kickback
3 Sets x 15 Reps
Side Bridge
3 Sets
Plank
3 Sets
Day 6
Run like insane.
Est. 62 min
1 exercise
Running
1 Set
