The Hagen Circuit: Hypertrophy Phase

The second part of our gladiator program is the ‘Hagen’ hypertrophy phase. Time to go Germanic with the training.

Introduction

The ‘Hagen’ circuits are Hypertrophy workouts which focus on increasing the size of your muscles through high-volume, high-intensity training.  This phase lasts 4 week.  Workouts during this phase include split workouts, targeting specific muscle groups with 3-4 sets of 10-12 reps at 70-80% of 1RM for each exercise. Cardio finishers are included for the afterburn effect.

Equipment required:

The Hagen circuits are a  mix of traditional resistance training equipment (dumbbells, and barbells) with some bodyweight and machine assisted exercises. 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: a gym (for machines). Dumbbells, barbells.

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

• The circuit is designed to be the hypertrophy side of the MSE range. Aim for around 70-80% of your 1RM with any of the weights.
• Workout Split : Legs. Back/biceps. Chest Triceps. Shoulders/lats. (Core every day).
• Aim to keep breaks short between sets and reps (60 seconds max).
• Make your way steadily through the exercises.
• Concentrate on good effort and technique and try not to exceed rest times.

Back/Biceps

Warm-up: 5-minute rowing

1. Bent-over rows: 4 sets of 10-12 reps.
2. Chin-ups: 3 sets of 8-10 reps.
3. Landmine rows: 3 sets of 10-12 reps.
4. Face pulls: 4 sets of 10-12 reps
5. Hyperextensions: 4 sets of 10-12 reps.
6. Single arm dumbbell rows: 3 sets of 8-10 reps on each arm. Last set to failure.
7. EZ barbell curls: 4 sets of 10-12 reps.
8. Hammer curls: 4 sets of 10-12 reps.
9. Incline dumbbell curls: 3 sets of 10-12 reps.
10. Pronated curls: 3 sets of 10-12 reps.
11. Preacher curls: 3 sets of 8-10 reps on each arm.

Core:

1. Russian twists.
2. Sit-ups with weight.
3. Reverse crunches.

Finisher: 3x  rounds of bodyweight inverted rows/push-ups to failure.

Chest/Triceps

Cardio Start – 10 mins rowing

1. Barbell bench press: 4 sets of 10-12 reps.
2. Dumbbell flyes: 3 sets of 12-15 reps.
3. Incline dumbbell press: 3 sets of 10-12 reps.
4. Dumbbell pullovers: Aim for 3 sets of 12-15 reps.
5. Push-ups: 3 sets of as many reps as possible.
6. Close-grip bench press: 3-4 sets of 8-10 reps.
7. Tricep dips: 3 sets of 12-15 reps.
8. Overhead tricep extension: 3 sets of 10-12 reps.
9. Tricep pushdowns: 3 sets of 12-15 reps
10. Skull crushers: 3 sets of 10-12 reps.

Core:

1. Mountain climbers.
2. Leg lifts.
3. Planks with shoulder taps.

Finisher: 2 x 5 Mins ERG Row.

Shoulders/lats

Cardio Start – 10 mins rowing

1. Seated dumbbell press: 4 sets of 10-12 reps.
2. Lat pulldowns: 4 sets of 10-12 reps.
3. Shoulder shrugs: 4 sets of 10-12 reps.
4. Close grip lat pulldown: 4 sets of 10-12 reps.
5. Lateral raises: 3 sets of 10-12 reps.
6. Front raises: 3 sets of 10-12 reps.
7. Bent-over lateral raises:3 sets of 10-12 reps.
8. Upright rows: 3 sets of 8-10 reps.
9. Inverted rows: 3 sets of 8-10 reps.
10. YTI with dumbbells: 3 sets of 10 reps per exercise. (30 reps each set total, use lighter weights).

Core:

1. Ankle-touchers.
2. Leg scissors/Butterflies.
3. In/outs.

Finisher: 2 x 5 Mins ERG Row.

Legs

Cardio Start – 10 mins Ski walker/bike

1. Squats: 4 sets of 10-12 reps.
2. Deadlifts: 4 sets of 10-12 reps.
3. Split squats: 4 sets of 10-12 reps on each leg.
4. Leg press: 4 sets of 10-12 reps.
5. Romanian deadlifts: 4 sets of 10-12 reps.
6. Calf raises: 4 sets of 12-15 reps.
7. Step-ups: 4 sets of 10-12 reps on each leg
8. Glute bridges: 3 sets of 12-15 reps.
9. Adductor: 3 sets of 12-15 reps.
10. Abductor: 3 sets of 12-15 reps.

1. V-Ups with weight.
2. Kettlebell swings (or dumbbell swings).
3. Side dips.

Finisher:

• 4x4x4 Jump squat finishers.
• 5 Mins Assault Bike.

Remember to cool down, stretch and drink water!

Workout Complete!!

If you gotta go down, go down swinging.

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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.

The World of the Gladiatores

Concepts in Gladiatores Training

Gladiatores Training

What we can take from Gladiator Training Methods

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