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Workout of the Day

Lead the Way. Fight the Fire. Conquer the Day.

Welcome to your daily battle plan. The WarDad Workout of the Day is more than just reps and sweat — it’s a call to rise, push past excuses, and forge strength through 

WOTD – THE GLADIATOR DECREE (Full Body Ladder)

Theme: Order. Authority. Total Strength.
Goal: Train every major muscle group under descending volume.
Equipment: Dumbbells + Bodyweight

Warm-Up

Pull-Ups to Max Reps × 3 Sets

Rest 90 - 120 seconds between sets.

Wake the back. Prime the shoulders. Build the frame.

Structure

3 Total Rounds:

  • Round 1 → 15 reps each
  • Round 2 → 12 reps each
  • Round 3 → 10 reps each

Rest only after completing a full round (90 - 120 sec).

Main Set – THE GLADIATOR DECREE

Start Every Round With:

  1. Romanian Deadlifts

Legs (2)

  1. Goblet Squats
  2. Lunges (each leg)

Chest (2)

  1. Dumbbell Chest Press
  2. Dumbbell Svend Press

Back (2)

  1. Dumbbell Bent-Over Rows
  2. Dumbbell Reverse Flyes

Shoulders (2)

  1. Dumbbell Shoulder Press
  2. Dumbbell Lateral Raises

Biceps (2)

  1. Dumbbell Bicep Curls
  2. Dumbbell Hammer Curls

Triceps (2)

  1. Triceps Dips
  2. Dumbbell Triceps Kickbacks

Finisher – Iron Core (ABS) – 3 Rounds until failure

• Sit ups
• Bicycle Crunches
• Wipers
• Plank Hold

Control the center. Command the body.

Conquer Challenge (Optional or as many as you can do)

Complete Round 1 → 15 reps each without sitting down.

Stand tall.
Finish like a Gladiator.