The Tigris Circuits shift the focus to maximal strength — heavier loads, lower reps, and longer recovery to drive force production. Bring out your inner Gaul!
Introduction
This 4-week phase is built around developing maximal strength through heavy compound lifting and controlled progression. Training uses lower rep ranges (6–8 reps) with higher loads (~80–90% 1RM), placing emphasis on output, control, and consistency across sets.
Rest periods are extended to allow for full recovery between efforts, ensuring each set is performed with intent rather than fatigue.
Cardiovascular work is reduced during this phase to prioritise strength development and recovery capacity.
Equipment required:
The Tigris Circuits centre on traditional strength training, combining free weights with selected machine and functional work where appropriate. Where equipment is limited, substitute accordingly — the priority is effective loading.
- Dumbbells.
- Barbells.
- Access to machines (optional).
- Functional equipment (optional).
Workout Tips:
- This phase focuses on maximal strength, using heavy compound lifts (~80–90% 1RM) for 6–8 reps.
- Set structure: 3–5 sets per exercise, based on experience level.
- Beginner: 3 sets.
- Intermediate: 4 sets.
- Advanced: 5 sets.
- Workout split:
- Upper (Chest, Shoulders & Triceps).
- Upper (Back, Traps & Biceps).
- Lower Body & Core.
- Full Body.
- Rest periods are extended: 2–3 minutes between sets to maintain output.
- Prioritise load, control, and intent — each set should be performed at a high standard.
- Cardiovascular work is kept minimal to support recovery and strength progression.
- Use rest days strategically: active recovery, mobility work, and soft tissue work where needed.
Warm ups
(Always warm up before starting any routine). Start by performing mobility drills on shoulders, hips, ankles, wrist and neck muscles. Use light core stretches to activate the muscle groups we shall be using.
After mobility drills use three rounds of the warm-up drills below.
Weeks 7 + 9
Day 1: Lower Body and Core
- Barbell back squats (3-5 sets of 6-8 reps).
- Barbell back squat drop set (Use 20% less weight than your previous working sets. Work until failure). (3-5 sets of 6-8 reps).
- Romanian deadlifts (3-5 sets of 6-8 reps).
- Bulgarian split squats (3-5 sets of 6-8 reps).
- Reverse hyperextension (3-5 sets of 10 reps).
- Lying leg raises (3 sets of 12 reps).
- Plank with weight (3 sets, holding for 30 seconds each).
Day 2: Upper Body: Chest, Shoulders & Triceps
- Barbell bench press (3-5 sets of 6-8 reps).
- Dumbbell chest pullovers (3-5 sets of 6-8 reps).
- Pull-ups (3 sets of max reps).
- Seated rows (3-5 sets of 6-8 reps).
- Arnold shoulder press (3-5 sets of 6-8 reps).
- Shoulder shrugs (3-5 sets of 6-8 reps).
- Standing overhead cable triceps extension (3-5 sets of 6-8 reps).
- Triceps weighted dips (3-5 sets of 6-8 reps).
Day 3: Rest Day
Active rest.
Day 4: Upper Body (Back, Traps & Biceps)
- Bent-over rows (3-5 sets of 6-8 reps).
- Chin-ups (3 sets of max reps).
- Standing dumbbell shoulder press (3-5 sets of 6-8 reps).
- Lat pulldowns (3-5 sets of 6-8 reps).
- Hammer curls (3-5 sets of 6-8 reps).
- Bicep curls (3-5 sets of 6-8 reps).
- Upright rows (3-5 sets of 6-8 reps).
- Face pulls (3-5 sets of 6-8 reps).
Day 5: Rest Day.
Sauna. Massage.
Day 6: Full Body Workout
- Barbell deadlifts (3-5 sets of 6-8 reps).
- Hack squats (3-5 sets of 6-8 reps).
- Glute bridges (3-5 sets of 6-8 reps).
- Barbell lunges (3-5 sets of 6-8 reps).
- Incline bench press (3-5 sets of 6-8 reps).
- Pull-ups (3 sets of max reps).
- Dumbbell shoulder press (3-5 sets of 6-8 reps).
- Calf raises (3-5 sets of 10 reps).
- Russian twists (3 sets of 12 reps).
Day 7: Rest Day
Active rest.
Weeks 8 + 10
Day 1: Lower Body and Core
- Barbell front squat. (3-5 sets of 6-8 reps).
- Barbell front squat (Use 20% less weight than your previous working sets).
- Romanian deadlifts (3-5 sets of 6-8 reps).
- Barbell lunges (3-5 sets of 6-8 reps).
- Leg press (3-5 sets of 6-8 reps).
- Barbell good mornings (3 sets of 10 reps).
- Lying leg raises (3 sets of 12 reps).
- Seated leg extensions. (3-5 sets of 10 reps).
- Leg curl (3-5 sets of 10 reps).
- Weighted plank (3 sets, holding for 30 seconds each).
Day 2: Upper Body (Chest, Shoulders & Triceps)
- Bench press (3-5 sets of 6-8 reps).
- Flat barbell bench press (Use 20% less weight than your previous working sets).
- Seated behind the neck press (3-5 sets of 6-8 reps).
- Pull-ups (3 sets of max reps).
- Seated rows (3-5 sets of 6-8 reps).
- Dumbbell shoulder press (3-5 sets of 6-8 reps).
- Standing cable crossovers (3-5 sets of 6-8 reps).
- Seated machine fly (3-5 sets of 6-8 reps).
- Tricep dips (3-5 sets of 6-8 reps).
- Tricep extensions (3-5 sets of 6-8 reps).
Day 3: Rest Day.
Sauna. Massage.
Day 4: Upper Body (Back, Traps & Biceps)
- Incline bench press (3-5 sets of 6-8 reps).
- Bent-over rows (3-5 sets of 6-8 reps).
- Chin-ups (3 sets of max reps).
- Standing dumbbell shoulder press (3-5 sets of 6-8 reps).
- Seated dumbbell lateral raises. (3-5 sets of 6-8 reps).
- Hammer curls (3-5 sets of 6-8 reps).
- Bicep curls (3-5 sets of 6-8 reps).
- Seated machine reverse flies. (3-5 sets of 6-8 reps).
Day 5: Rest Day.
Sauna. Massage.
Day 6: Full Body Workout
- Hex bar deadlifts (3-5 sets of 6-8 reps).
- Zercher squats (3-5 sets of 6-8 reps).
- Bench press (3-5 sets of 6-8 reps).
- Pull-ups (3 sets of max reps).
- Military press (3-5 sets of 6-8 reps).
- Heavy Farmers walk (25m and return).
- Power clean (3-5 sets of 6-8 reps).
- Heavy Kettlebell swings (3 sets of 12 reps).
Day 7: Rest Day
Active rest.
Remember to cool down, stretch and drink water!
Workout Complete!!
More on Gladiatores Training
Click on the links below for an insights into this combat systems history, principles, influences and to see the benefits of training in the Roman world.
