The Tigris of Gaul Circuits: Strength Phase.

Our third part of our gladiator workouts are the ‘Tigris’ circuits which focus on building maximal strength.  Bring out your inner Gaul!

Introduction

The ‘Tigris’ phase lasts 4 weeks and focuses on building maximal strength.  Workouts during this phase include heavy, compound exercises with more sets but lower reps (6-8 reps) at 80-90% of 1RM, with extended rest periods. Cardiovascular training is minimal during this phase.

Equipment required:

The Tigris workout mixes bodyweight exercises with (mostly) traditional workout equipment (dumbbells and barbells) with some bodyweight work and resistance machines thrown in for good measure. Don’t worry if you don’t have some of the equipment available, improvise with what you have. See our section here on improvised gym equipment.

Required: Dumbbells, barbells, some machines and functional equipment.

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.

Workout Tips

• This phase will last 4 weeks and focuses on building maximal strength. Workouts during this phase would include heavy, compound exercises with lower reps (6-8 reps) although more sets (between 3-5) at 80-90% of 1RM. 
• Beginner lifters should perform 3 sets of each exercise.
  Intermediate lifters should perform 4 sets of each exercise.
  Advanced lifters should perform 5 sets of each exercise.
• Workout split : Upper Body (Chest, Shoulders & Triceps).  Upper Body (Back, Traps & Biceps). Lower Body and Core.  Full Body Workout. 
• When training for strength, a bit more rest is recommended. Aim for 2-3 minutes between sets.
• The circuit is designed to be the Strength side of the MSE range. This is a long gruelling workout so aim for 85/90% of your 1RM with any of the weights.
• Cardiovascular training is minimal during this phase.
• Make your way steadily through the exercises.
• Concentrate on good effort and technique and try not to exceed rest times.
• Take advantage of the rest days for active rest, massage and sauna if needed.

Weeks 7 + 9

Day 1: Lower Body and Core

1. Barbell back squats (3-5 sets of 6-8 reps).
2. Barbell back squat drop set (Use 20% less weight than your previous working sets. Work until failure). (3-5 sets of 6-8 reps).
3. Romanian deadlifts (3-5 sets of 6-8 reps).
4. Bulgarian split squats (3-5 sets of 6-8 reps).
5. Reverse hyperextension (3-5 sets of 10 reps).
6. Lying leg raises (3 sets of 12 reps).
7. Plank with weight (3 sets, holding for 30 seconds each).

Day 2: Upper Body: Chest, Shoulders & Triceps

1. Barbell bench press (3-5 sets of 6-8 reps).
2. Dumbbell chest pullovers (3-5 sets of 6-8 reps).
3. Pull-ups (3 sets of max reps).
4. Seated rows (3-5 sets of 6-8 reps).
5. Arnold shoulder press (3-5 sets of 6-8 reps).
6. Shoulder shrugs (3-5 sets of 6-8 reps).
7. Standing overhead cable triceps extension (3-5 sets of 6-8 reps).
8. Triceps weighted dips (3-5 sets of 6-8 reps).

Day 3: Rest Day

Active rest.

Day 4: Upper Body (Back, Traps & Biceps)

1. Bent-over rows (3-5 sets of 6-8 reps).
2. Chin-ups (3 sets of max reps).
3. Standing dumbbell shoulder press (3-5 sets of 6-8 reps).
4. Lat pulldowns (3-5 sets of 6-8 reps).
5. Hammer curls (3-5 sets of 6-8 reps).
6. Bicep curls (3-5 sets of 6-8 reps).
7. Upright rows (3-5 sets of 6-8 reps).
8. Face pulls (3-5 sets of 6-8 reps).

Day 5: Rest Day. Sauna. Massage.

Day 6: Full Body Workout

1. Barbell deadlifts (3-5 sets of 6-8 reps).
2. Hack squats (3-5 sets of 6-8 reps).
3. Glute bridges (3-5 sets of 6-8 reps).
4. Barbell lunges (3-5 sets of 6-8 reps).
5. Incline bench press (3-5 sets of 6-8 reps).
6. Pull-ups (3 sets of max reps).
7. Dumbbell shoulder press (3-5 sets of 6-8 reps).
8. Calf raises (3-5 sets of 10 reps).
9. Russian twists (3 sets of 12 reps).

Day 7: Rest Day

Active rest.

Weeks 8 + 10

Day 1: Lower Body and Core

1. Barbell front squat. (3-5 sets of 6-8 reps).
2. Barbell front squat (Use 20% less weight than your previous working sets).
3. Romanian deadlifts  (3-5 sets of 6-8 reps).
4. Barbell lunges (3-5 sets of 6-8 reps).
5. Leg press (3-5 sets of 6-8 reps).
6. Barbell good mornings (3 sets of 10 reps).
7. Lying leg raises (3 sets of 12 reps).
8. Seated leg extensions. (3-5 sets of 10 reps).
9. Leg curl (3-5 sets of 10 reps).
10. Weighted plank (3 sets, holding for 30 seconds each).

Day 2: Upper Body (Chest, Shoulders & Triceps)

1. Bench press (3-5 sets of 6-8 reps).
2. Flat barbell bench press (Use 20% less weight than your previous working sets).
3. Seated behind the neck press (3-5 sets of 6-8 reps).
4. Pull-ups (3 sets of max reps).
5. Seated rows (3-5 sets of 6-8 reps).
6. Dumbbell shoulder press (3-5 sets of 6-8 reps).
7. Standing cable crossovers (3-5 sets of 6-8 reps).
8. Seated machine fly (3-5 sets of 6-8 reps).
9. Tricep dips (3-5 sets of 6-8 reps).
10. Tricep extensions (3-5 sets of 6-8 reps).

Day 3: Rest Day. Sauna. Massage.

Day 4: Upper Body (Back, Traps & Biceps)

1. Incline bench press (3-5 sets of 6-8 reps).
2. Bent-over rows (3-5 sets of 6-8 reps).
3. Chin-ups (3 sets of max reps).
4. Standing dumbbell shoulder press (3-5 sets of 6-8 reps).
5. Seated dumbbell lateral raises. (3-5 sets of 6-8 reps).
6. Hammer curls (3-5 sets of 6-8 reps).
7. Bicep curls (3-5 sets of 6-8 reps).
8. Seated machine reverse flies. (3-5 sets of 6-8 reps).

Day 5: Rest Day. Sauna. Massage.

Day 6: Full Body Workout

1. Hex bar deadlifts (3-5 sets of 6-8 reps).
2. Zercher squats (3-5 sets of 6-8 reps).
3. Bench press (3-5 sets of 6-8 reps).
4. Pull-ups (3 sets of max reps).
5. Military press (3-5 sets of 6-8 reps).
6. Heavy Farmers walk (25m and return).
7. Power clean (3-5 sets of 6-8 reps).
8. Heavy Kettlebell swings (3 sets of 12 reps).

Day 7: Rest Day

Active rest.

Remember to cool down, stretch and drink water!

Workout Complete!!

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