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Reg Park Workout

Reg Park Bodybuilder Workout Routine

Reg Park was bodybuilding and trying different weight training techniques just like Arnold was doing. Arnold himself admits that Reg's 5 X 5 training made a huge difference to his results and Reg became his hero, but they never actually competed against each other.

Today with all the fancy sports scientists we got they have suggested that the 5 X 5 training program when used with compound movement's strikes a perfect balance between accepted strength and size protocols. Other strength coaches like Vince Geronda have actually made his 5 X 5 program famous.

When Reg first published his 5 X 5 program in 1965 it is important to note that there were very specific instructions on how to work the 3 phase of his 5 X 5 programs. For example, he would add 5lbs or 10lbs after doing 3 reps and would strictly follow the following rest times:

Phase 1: Resting 3-5 min between each set.

Phase 2: Resting 2 min between each set.

Phase 3: Resting 2 minutes between each set.

It's important to note that Reg Park did not believe in training to failure, he said it only led to negativity and frustration and hinder heavy lifting. This is important when training the 5 X 5 program listed below, because you need to leave a little juice in your tank when doing this routine; it's not about reaching failure.

The 3 Step 5×5 routine listed below is from an era in bodybuilding before steroids, when bodybuilders trained like they were strength athletes. By the time you've reached phases 2 and 3 your volume of work that you do in each session goes insanely high.

In Phase 3 you'll be doing 49 sets per session and you'll need 2 to 3 hours to get through all of that. These colossal training sessions were actually very common back then where men like Bill Park, Steve Reeves and John Grimek used to spend hour after hour in the gym.

Phase 1:

45-degree Back Extensions 3 x 10
Back Squats 5 x 5
Bench Press 5 x 5
Deadlifts 5 x 5

Phase 2:

45-degree Back Extensions 3-4 x 10
Front Squat 5 x 5
Back Squat 5 x 5
Bench Press 5 x 5
Military Press 5 x 5
High Pulls 5 x 5
Deadlifts 5 x 5
Calf Raises 5 x 25

Phase 3:

45-degree Back Extension 4 x 10 Front Squat 5 x 5
Back Squat 5 x 5
Bench Press 5 x 5
Bent Over Rows 5 x 5
Deadlifts 5 x 5
Behind-the-neck Press 5 x 5
Barbell Curls 5 x 5
Lying Triceps Extension 5 x 5
Calf Raises 5 x 20

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