Reg Park’s 5×5 Routine: Workout A – Back Squats 5×5 (2 warm up and 3 work sets) – Chin-Ups or Pull-Ups 5×5 – Dips or Bench Press 5×5 – Wrist Work 2×10 – Calves 2×15-20. I’m at a point where I don’t think I could physically do 3 sets of max deadlift for 5 reps each. Yes, absolutely, because unlike that programme you posted (classic split routine nonsense – a day dedicated to “Delts and Tricpes” but not a single squat in sight!) So the max testing day would be: 1x5, 1x3, and 3x1 (for each lift). Hi Joshua, thanks for reading and leaving a comment.After Phase 3 I would recommend a different routine:We’ve written about a few other good full body routines as well, so give them a look too:Hope that helps – let me know if you have any more questions While there are no arm isolation exercises in this phase, remember that all those big compound movements are going to be hitting your arms just as significantly, while also hitting a multitude of other muscle groups at the same time.By all these phases, do these 3 phases have to be completed in one day?
As mentioned in the article, Park was a big advocate of not training to failure all the time, rather progressive overload with a view to long-term results.What weights do you recommend to start with, in percentage of 1 rep max/5 rep max?I would start with around 50-60% of your 1rm – or whatever feels comfortable.I would like to ask you, these routines of 3 phases of Reg Park are the same routines that exist in his book?“Strength & Bulk Training for Weight Lifters & Body Builders”Don’t you think that by sticking to the P1 for 3 months, one would be neglecting lots of muscle groups, the fact which will have them diminish?No, the compound movements you’ll be performing will be working your whole body, and in a far more productive way than any isolation movements you may be used to.The 60% of 1rm – is that the weight you would start with on the warm up sets and progressively go heavier until you are at 80-90% for the last 3 sets before increasing the weight?60% would put me at 125 for the first set then up to to 160 for the second before hitting 190 for the last three working sets.
Currently I am in the process of cutting weight, but soon I will be starting my bulking up routine. While Park wasn’t considered the first bodybuilder to train with the 5 sets of 5 reps plan, he was considered the most famous advocate for the system at the time he was doing so and promoted it in his writing. Lastly, flys are completely non-essential, but if you really want to add them in, you can do so by all means, just tag them in at the end. 45-degree back extension 3x10 . According to Reg all exercises affects larger and stronger muscle groups and the small and weaker musle groups such as the biceps and triceps are ignored. Instead, and this goes for all beginners who are taking their first nervous steps into the weight room, start with a well-structured size and strength routine like Reg Park’s 3 Step 5×5 workout. There are two workouts in this program: Workout A and Workout B. So, instead, I would suggest freshening things up with a new progressive routine after completing Reg’s 5×5. Also I recently completed a 12 week Shelko routine and every time I did flat bench it was followed by dumbbell flys I see there are no flys here do I need to add some?I would absolutely recommend swimming on recovery days – the perfect cardio to supplement an intense weightlifting routine as the low-impact nature of the sport will help with joint issues and niggles.
My question is if I start following 5×5, I can just do it for three days per week, which is Monday, Wed, Fri and remaining days simply rest?During recovery days, make sure you’re getting lots of rest and sleep, drinking lots of water, and eating as much as you can! If you find your body telling you the same thing – and you should always listen to your body – try doing what I did, which was to only deadlift twice a week, each time warming up to 1×5 max.This is far more sustainable and also leaves you with a bit more room left in the tank for some other heavy lifts, as 3×5 max on deadlift is crippling!Hope that helps – and good luck with your training!#1. By just being strict with your diet – as well as hitting all of those big compound lifts – you should be able to ward off any unwanted fat and keep muscle gains lean.Great article mate, I only have 90 mins of training before I start work. I’ve lifted weights off and on since high school.
#2. Arnold idolized natural bodybuilding legend Reg Park, and utilized this fullbody routine to build a great foundation. I’m 5’11”, 255 lbs, carrying more fat than I should, I know. Back squat 5x5 . Unlike the more popular 5x5 "sets across" that we see in Bill Starr's routine, Park advocated that sets 1 and 2 are to be warmups for sets … The volume is much more manageable (in terms of keeping the sessions shorter and avoiding injury) and the workouts are more strength focused, allowing you to progress faster on the key lifts.
Trust me, a rounded routine such as this will do more for your gains in six months than that ‘Killer Bicep Pump Workout’ you found in Men’s Health magazine will do in three years. Also once I complete this routine I was thinking of trying 12 weeks GVT then back to this do you think that would be OK or would you go on too 5-3-1?
Take the next four days off from the gym, and then begin the next phase of training. with this you’ll be hitting the main compound movements three times per week, which will be far, far more conducive to size and strength gains.Hello I’m defo going to give this routine ago for 9 months but I was thinking of doing a fair bit of swimming on the days I don’t do the routine, do you think that will be OK without affecting my progress? Be sure to check out the rest of our workout reviews – plenty more retro routines!Thank you a lot for posting this workout plan dude I’m a huge fan of the old school bodybuilders.Just a couple of questions for me to be guided accordingly…1. 5 sets of 10 or 5 sets of 8?Hi Henry, thanks for putting this up in such a clear manner. The complete routine (which is essentially a simplified, easier version of his famous 3 Step 5×5)… That weight should be fine – if in doubt, always err with a lighter weight to avoid plateauing too soon. I have a question: after Phase 3, can I repeat the 3 phases over and over again while adding some variations?The three phases will take you around 9 months to complete – so repeating/modifying means you will be spending an awful lot of time on one programme.
Do you do the entire workout 3 times a week? How can I manage a full body workout in this short time scale?
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