Gladiator Build
Christy Senay
Powerlifting, BodybuildingBUILD STRENGTH. BUILD SIZE. GET COLOSSEUM READY.
If you’re serious about building muscle and unlocking your true strength potential, Gladiator Build is your next challenge.
This 12-week powerbuilding program is designed to add dense muscle while laying the foundation for colossal strength through intelligent programming and strategic progression. By the end, you won’t just look strong—you’ll be Colosseum Ready.
What to Expect:
✅ Two 6-Week Training Blocks – Focused on progressive overload using variations of the Big Four lifts. ✅ Targeted Accessory Work – Designed to build both strength and hypertrophy for a well-rounded physique. ✅ Smart Warm-Ups – Priming your body for peak performance and injury prevention. ✅ A Strategic 5th Training Day – Blending conditioning, joint health, and core work to keep you strong and resilient.
This isn’t just about looking strong—it’s about being strong, performing at your best, and dominating every workout like a true gladiator.
If you’re ready to put in the work and build real size and strength, Gladiator Build is the blueprint.
ENTER THE ARENA
Prep
A
Colosseum Ready Warm Up | Press
Please complete these warm-ups in a circuit x1-2. If you have a preferred mobility sequence or warm-up, please replace this with yours. You should get to the gym, focus, and complete these movements quickly. They will help with mobilization and activation before starting your warm-up sets with the barbell. - 10 per side T-Spine Reach - 10 per side Trap 3 Raise - 15-20 overhead tricep pushdowns (banded or cable)
B
Incline Bench Press
3 x 10
C
Neutral Grip Pin Press
10, MAX
D
Lat Pulldown
4 x 15
E
Dead stop skull crushers
4 x 20
F
Face Pull w/ External Rotation
3 x MAX
G
Dead Hang
3 x MAX
Prep
A
Colosseum Ready Warm Up | Deadlift
Please complete these warm-ups in a circuit x1-2. If you have a preferred mobility sequence or warm-up, please replace this with yours. You should get to the gym, focus, and complete these movements quickly. They will help with mobilization and activation before starting your warm-up sets with the barbell. - 10 banded hip thrusts w/ 5s hold at the top - 10 per leg staggered stance KB RDL keeping tension on front foot - 2x60s Rolling plank (20s R side plank, 20s front plank, 20s L side plank)
B
Stiff Leg Deadlifts
3 x 8
C
Chest Supported Row
12, MAX
D
Seated Row
3 x 20
E
Leg Extension˙
3 x 20
F
Hammer Curl
3 x 15
G
Cable Crunches
3 x MAX
A
Cardio
1 x 15:00
B
Sled Drags
6 x 100
C1
Air Squats˙
5 x 10
C2
Overhead Press Step and Carry
5 x 50
C3
Walking Lunges
5 x 10
C4
Jefferson Curl
5 x 10
Recovery
D
Gladiator Mobility
Make sure you watch the demo videos to understand the form, intent, and set-up for these! If you are going to spend time doing mobility, you should make the most of it! Put your phone down and focus! x 2-3 - Hip CARS: 10 per side/direction (slow) - Shoulder Swimmers: 10 per direstion (forward and back = 1 rep) - Frog Stretch: 60s - Reach and Row 15-20 per side- Make sure you are reaching and rowing like the demo You can do this with a cable or a band.
Prep
A
Colosseum Ready Warm Up | Bench
Please complete these warm-ups in a circuit x1-2. If you have a preferred mobility sequence or warm-up, please replace this with yours. You should get to the gym, focus, and complete these movements quickly. They will help with mobilization and activation before starting your warm-up sets with the barbell. - Band pull-aparts in bench position: 15 - Tricep Pushdowns (banded or cable) : 15-20 - KB Arm Bar : 15 rotations each direction retracted, 15 rotations each direction extended, 15 second pec stretch
B
Wide Grip Bench Press
3 x 10
C
Seated DB Press
3 x 12
D
Underhand Lat Pulldown
4 x 15
E
Smith Machine JM Press
15, 15, 15, MAX
F
Single Arm Cable Side Lateral Raises
3 x 20
Prep
A
Colosseum Ready Warm Up | Squats
Please complete these warm-ups in a circuit x1-2. If you have a preferred mobility sequence or warm-up, please replace this with yours. You should get to the gym, focus, and complete these movements quickly. Your pre-exhaust movement will provide the bulk of today's warm-up. - 6 per side McGill Sit Ups (hold each rep 5s) - 10 per side standing Hip Cars
B
Bulgarian Split Squat
3 x 15
C
Back Squat˙
4 x 6
D
Hack Squat
4 x 20
E
Hack Squat Calf Raises
3 x 20
F
Weighted Plank
3 x 30
Christy Senay
Professional strongwoman, 12+ years in the coaching business, and chihuahua lover.
Gary Piotrowski
Professional strongman, 25+ years experience, bicep expert, and arm candy.
This isn’t just about looking strong—it’s about being strong, performing at your best, and dominating every workout like a true gladiator. If you’re ready to put in the work and build real size and strength, Gladiator Buildis the blueprint.
Get Gladiator Build
