Core exercises
The core exercises have been selected for their ability to increase your strength. They utilize large amounts of muscle mass simultaneously and also involve multiple joint movements. As a result, they develop great whole body strength in common planes of movement.
• Squats
• Bench Press
• Deadlifts
• Standing overhead barbell press
For each of the core exercises perform five ramped sets of five repetitions. This means that the repetition range remains the same (5 reps per set) but the weight increases so that your last set is the hardest. Strive to increase the weight of this last set week by week but never at the expense of proper lifting form. Rest 2-3 minutes between sets.
For example: 5 reps 60kg, rest 2 minutes, 5 reps 70kg, rest 2 minutes, 5 reps 80kg, rest 3 minutes, 5 reps 90kg, rest 3 minutes, 5 reps 100kg, rest 5 minutes and then move on to assistance circuit.
While you could use a different set/rep scheme, 5 ramped sets of 5 seems to work very well for basic strength. Other suitable set rep schemes worth considering are 8 sets of 3, 6 sets of 4 or 4 sets of 6 repetitions.
Assistance Circuits
For the assistance circuits, perform 8 to 15 repetitions of each exercise with as little rest as possible. On completion of the last exercise, rest 60 to 120 seconds and then repeat. Perform three to five circuits according to your level of fitness. To make your transitions as speedy as possible, set up the equipment required in advance and, if possible, position the exercises close together. Feel free to change the exercises in the assistance exercises but make sure you swap “like for like”. So if you don’t want to do the dips in circuit one, substitute something similar such as press ups.
To ensure continued progression, try to increase the number of reps or weight used or reduce the recovery time between circuits but, as before, ensure that your form remains perfect so you keep your risk of injury to a minimum.
Circuit 1
Lunges
Dips
Zercher squats (bar supported in the crook of your arms)
Chin ups or lat pull downs
Circuit 2
Zercher good mornings (bar supported in the crook of your arms)
Dumbbell shoulder press
Rear foot elevated split squats
Single arm dumbbell rows
Circuit 3
Front squats
Incline dumbbell bench press
Kettlebell swings
Body rows
Continues on next page…
Greetings and Success in your job…
I read about the The Convergent Phase Training, and my question is:
Is each workout for a specific day? for example the Workout 1 – Squats + circuit 1 could be on monday, the next on tuesday…etc…
or if you have a better definition about it, like workout 1 nad 2 on monday….
so, what will you recomend?
thank you
Yes that is correct. Each day you have a basic lift (bench press, deadlifts, squats) + one of the circuits !
Okay!..thank you for your answer…I’ll be start this workout the next month when I finished with the old one…and I want to know if the next days will be good like this:
Monday Workout 1 – Squats + circuit 1
Tuesdays Workout 2 – Bench press+ circuit 2
Wednesday Off
Thursday Workout 3 – Deadlifts + circuit 3
Friday Workout 4 – Military press + circuit 1
Saturday Off
Sunday Off
So in the next week will be like this:
Monday Workout 5 – Squats + circuit 2
Tuesday Workout 6 – Bench press+ circuit 3
Wednesday Off
Thursday Workout 7 – Deadlifts + circuit 1
Friday Workout 8 – Military press+ circuit 2
Saturday Off
Sunday Off
I’m writing this because I’m new in this, and I want to be sure that I will do it right….and something else I have to do the 5 sets of Squats first so when I finish my next exercise is the circuit for 3 to 5 sets..
If you have a better advise please let me know…
Thank you…
As each session is pretty much a whole body workout, convergent phase training is best suited to using on every other day as back-to-back workouts will not allow sufficient time for recovery for the necessary muscle repair and growth to occur.
Based on that I would say no
I have done this type of workout for some time, I just didn’t know it had a name. In an effort to make it more different I also change the rep scheme up on the circuit. I will come up with with several different options such as 4X10, 21-15-9, 3X15, AMRAPX20 Mins, ect and either randomly pick one or use dice to pick one. Kinda a crossfit theme. I love the variety and it keeps me coming back for more.
Josh, If I understand what he is saying, you need to leave a rest day between each workout. I do mine M-W-F and I walk Tues & Thurs. I use Sat as a sport day (Bike riding, Basketball, ect.) and Sunday is a rest day! If it’s good enough for God it’s certainly good enough for me!