Gladiator Training: 5 Exercises for a Powerful Body

Gladiator training

Have you ever heard of a “gladiator training”? It makes you wonder if such a thing exits.

Well, if you continue to read below, you will find out what a gladiator training looks like and who invented such a training.

The intention to build a powerful and well proportionate body is not so unattainable.

With the help of this program, you will accomplish that outlined goal.

The creator of this interesting and efficient training, called “Gladiator”, is a former bodybuilder and gym chain founder, James Crossley.

He gained worldwide fame with the television show “Gladiator” where participants competed in a number of complex physical challenges.

Although he is no longer active, James is currently working as a personal trainer.

To build a good body, he recommends training with these 5 exercises:


  • Squats

4 sets, 6-8 reps, pause 120 seconds

Tip: before you lift your body, set two 5 kg weights on the back of your feet, which will help you to better perform this technique.

  • Pull ups

4 sets, 6-8 reps, pause 90 seconds

Tip: if you weigh more, use pull up machines or stretch bands as aid.

  • Dead-lifts

3 sets, 8-10 reps, pause 45 seconds

Tip: tighten and tense all muscles in the body before lifting the weight.

  • Overhead press

3 sets, 8-10 reps, pause 45 seconds

Tip: tighten the muscles of the buttocks to stay in a static position while performing.

  • Dips

4 sets, 10-12 reps, pause 60 seconds

Tip: hold down a little longer at the top of the movement in order to fully activate the triceps muscle.

The Gentleman

A young, enthusiastic man with a passion for fashion, healthy lifestyle and a constant need for improving myself. Having enjoyed ( and still enjoying ) the benefits of my current lifestyle, I am dedicating my time providing short, insightful posts and tips on how to become a better man.