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Watched 300 or Spartacus and thought, “I want to train like that”? You’re not alone, and we’ve got two routines for you.
The Warrior routine is about raw strength: heavy barbell lifts, three days a week. The Gladiator routine is about stamina: hard circuits with sandbags, kettlebells and sprints. Pick the one that fits your goal, or alternate them.
One honest note: nobody wrote down how gladiators or Spartans actually trained, so these are modern routines inspired by the theme. But we did find real science on what gladiators ate, and it might surprise you. Keep reading.
Which routine is for you?
| Warrior | Gladiator | |
|---|---|---|
| Goal | Get strong | Build stamina and work capacity |
| Style | Heavy barbell lifts, long rests | Circuits, short rests |
| Days | 3 a week | 3 a week |
| Session length | 60 to 75 minutes | 40 to 50 minutes |
| Level | Intermediate (6+ months of lifting) | Intermediate |
| Equipment | Barbell, rack, bench, pull-up bar | Sandbag or dumbbells, kettlebell, sled or open space |
The Warrior routine
Three days a week, with a rest day between each. The first three lifts are your main lifts. Rest 2 to 3 minutes between their sets.
Warrior Day 1
| Exercise | Sets | Reps |
|---|---|---|
| Barbell back squat | 5 | 5 |
| Bench press | 5 | 5 |
| Barbell row | 4 | 6 |
| Weighted dip (or bodyweight) | 3 | 8 |
| Hanging leg raise | 3 | 10 |
Warrior Day 2
| Exercise | Sets | Reps |
|---|---|---|
| Deadlift | 5 | 3 |
| Standing overhead press | 5 | 5 |
| Weighted pull-up (or bodyweight) | 4 | 6 |
| Walking lunge | 3 | 10 each leg |
| Farmer carry | 3 | 100 ft (30 m) |
Warrior Day 3
| Exercise | Sets | Reps |
|---|---|---|
| Front squat | 5 | 5 |
| Incline bench press | 4 | 6 |
| Pendlay or barbell row | 4 | 6 |
| Barbell hip thrust | 3 | 8 |
| Ab wheel rollout | 3 | 8 |
Why rest so long? Because heavy sets need it. When researchers compared 1 minute and 3 minute rests in trained young men, the 3 minute group got stronger in the squat and bench press and built more thigh muscle. It was a small study, so hold it loosely, but there’s no reason to rush your heaviest sets.
How to progress: when you hit all your reps on every set, add 5 lb (2.5 kg) to upper body lifts and 10 lb (5 kg) to squats and deadlifts next session. Every sixth week, take an easier week with lighter weights.
The Gladiator routine
Three days a week, with a rest day between each. Each day is a circuit, or a set of exercises done back to back with little rest. Do each exercise for the work time, rest for the rest time, then move straight on. After the whole circuit, rest 2 minutes. Do 4 rounds.
Work 40 seconds, rest 20 seconds. New to circuits? Start with 30 seconds on, 30 seconds off, and 3 rounds.
Gladiator Day 1: the arena
| # | Exercise |
|---|---|
| 1 | Sandbag or dumbbell clean and press |
| 2 | Kettlebell swing |
| 3 | Push-up |
| 4 | Sandbag bear-hug squat (hold it against your chest) |
| 5 | Mountain climbers |
| 6 | Plank |
Gladiator Day 2: the chariot
| # | Exercise |
|---|---|
| 1 | Sled push (or a hard incline treadmill walk) |
| 2 | Pull-up or inverted row |
| 3 | Dumbbell reverse lunge |
| 4 | Battle ropes (or jumping jacks) |
| 5 | Farmer carry |
| 6 | Hanging knee raise |
Gladiator Day 3: the sprint
Warm up for 10 minutes. Then do 8 to 10 hill sprints or fast 100 yard (90 m) runs, walking back to recover. Finish with 3 rounds of 15 kettlebell swings and 10 burpees.
Why circuits? A 2017 meta-analysis found that circuit training with weights improved both VO2 max, or how well your body uses oxygen, and strength in healthy adults. It’s a great way to build both at once.
Running both together
Want strength and stamina? Alternate them: Warrior on Monday and Friday, Gladiator on Wednesday. The next week, flip it. That gives you three hard sessions a week, which comfortably covers the WHO’s strength and activity guidelines.
What did gladiators actually eat?
Here’s the fun part. You might picture gladiators eating huge plates of meat. The science says otherwise.
Scientists analyzed the bones of 22 gladiators buried at Ephesus, in modern-day Turkey. Their bones showed a diet built mostly on plants: wheat and barley as staples, and probably a lot of legumes, like beans and lentils.
Even more surprising, their bones hinted that gladiators often drank a plant-ash drink, which ancient writers mention.
We’re not suggesting you drink ash! But it’s a good reminder that strong bodies can be built on simple foods. For a modern take, our list of the best foods to gain muscle is a great place to start.
Questions people ask
Is this how Spartans trained?
We couldn’t find a reliable record of how Spartans or gladiators trained, so we’re not going to make one up. These are modern routines inspired by the theme.
Can a beginner do this?
Not yet. Spend a few months on a simpler plan first, like Arnold’s Golden Six or the 3 day workout split.
How is this different from your Viking workout?
The Viking workout routine mixes strength with loaded carries and marches. These two routines split strength and conditioning apart, so you can focus on one or combine them.
Want a movie-star version?
Take a look at Henry Cavill’s workout or Chris Hemsworth’s workout.
Enjoy the training, and channel your inner warrior!
This article is for general information and is not medical advice. If you have an injury or a medical condition, check with a doctor before starting heavy or high intensity training.
