Then load the bar up to your working weight and do five sets. Jan 26, 2016 kaya park, reg parks grandson, said that the following 5x5 program was used by arnold. Workout three days a week, on monday, wednesday and friday, and alternate workouts as follows. So, if you need help with the maths, that means the entire. This program is split into 3 phases and will pile muscle and strength on anyone. I am benching, squatting, and deadlifting more weight now than i ever have. Best known for playing hercules in five movies, park won the overall title in the amateur nabba mr. Up until the time of his death in 2007, reg was a well respected trainer and fitness enthusiast. There are many variations of 5x5 workouts, but starrs program is one of the first and is primarily designed for athletes. Reg parks beginner routine is a simple and effective 5x5 full body workout which will help you.
The cornerstone of his training was a healthy diet of squats, deadlifts, and bench presses, which he called the primary strength exercises. This variation is the best 5x5 variation for beginners, as well as one of the best programs for beginners overall. The sets across method this involves performing all 5 sets of 5 reps with the same weight after your warmups, and it is an ideal beginners workout routine. Reg park s strength and bulk three phase 5x5 program. Mar 24, 2015 one of his many contributions to the bodybuilding world was his three phase 5x5 training program. The 5x5 workout routine for massive gains in strength and. Bill starr also created a popular 5x5 plan that focused primarily on the power clean, bench press, and back squat. Im considering keeping the same basic program only dropping my weights and switching all lifts except dl to 5x10 and adding 5001k cals a day in hopes of greater hypertrophy gains. The 5x5 program calls for doing five sets of five reps per exercise.
The real arnold schwarzenegger beginner programs getting. Bodybuilding and strength legend, reg parks 9 month 5x5 training program. Workout b squat 3x5 overhead press 3x5 power clean 3x5. Reg parks strength and bulk three phase 5x5 program. A second group did the same thing, but added a backoff set 2535 repetitions with a lighter weight. Back squats 5x5 chinups or pullups 5x5 dips or bench press 5x5 barbell curls 2x10 wrist work 2x10 calves 2x1520.
It was simple and accessible, a full body workout that targeted multiple muscle groups. Reg parks 5x5 pdf the original strength and size routine by the editors. The 5x5 training system is a classic workout that was popularized by british bodybuilder reg park in his book, strength and bulk training for weight lifters and body builders, published in 1960. Reg parks three phase 5x5 program phase one 45 degree back extension 3x10 barbell squat 5x5 barbell bench press 5x5 barbell deadlift. Read this it explains the reasoning why deadlifts should be done a bit later in the workout if the routine already has them squatting the same day. Below are 2 articles about the original 5x5 program as developed by. All the sets shown 3x5 are all working or live sets, not counting warmups sets. Reg believed in spending time on exercises that produce the maximum return. Whatever goal that you may have when it comes to hitting the gym, the 5x5 has you covered. The reg park way to serious size and strength t nation. Dont quite start on the lowest weight it recommends, but make sure you dont put too much on the bar. It s exactly the same as stronglifts, except for the added 5x5 rows to be done before. Just share this post on social media to download a printable pdf of this workout.
But this isnt bill starrs 5x5, this is reg parks 5x5 and its a little different. For the primary exercises in this workout, the trainee would do 2 warmup sets of 5 reps of the primary exercises followed by 3 sets of 5 reps at maximum effort. So let s say were going to work our way up to a 150 lb bench, the first set of five would be about 60% or 90 lbs, and the second set of five would be about 80% or 120lbs. The first two sets of five are actually used as warmup sets. Additional supplementary exercises can be added, but very sparingly. Super charging the 5x5 program for massive gains in size and. In his book published in 1960, strength and bulk training for weight lifters and bodybuilders, british bodybuilder reg park outlined a 5x5 training program to build muscle mass. The nine biggest reasons this workout plan is great for. Ive been doing a 5x5 program day on, day off for about a month and a half and i feel my strength gains have about topped out as several of my lifts are now stalling. Front squats 5x5 rows 5x5 standing press 5x5 deadlifts 3x5 2 warmup sets and 1 stabilizer set wrist work 2x10 calves 2x1520. May 27, 2019 the 5x5 workout routine offers benefits for both the beginner and the more advanced trainee, depending on the approach taken. To illustrate, lets use the barbell deadlift as an example.
It consists of two alternating workouts, workout a and workout b, with at least one day of rest between training sessions. One of his many contributions to the bodybuilding world was his three phase 5x5 training program. Dec 14, 2008 but this isnt bill starr s 5x5, this is reg park s 5x5 and it s a little different. Were going to take a look at one of the very first 5x5 routines to be published, originally written in 1960 by reg park in his manual. The next two exercises change based on whether you do workout a or b. Aug 03, 2010 but this isnt bill starr s 5x5, this is reg park s 5x5 and it s a little different. So lets say were going to work our way up to a 150 lb bench, the first set of five would be about 60% or 90 lbs, and. Bill starr original 5 x 5 training routine old school trainer.
Researchers have also found that the addition of a backoff set to a program that involved 5 sets of 35 reps led to faster gains in muscle size and strength 6. Aug, 2014 reg parks beginner routine is built around the 5. What is the best 5x5 workout that will produce amazing muscle. With all of the different exercises, weights, sets, reps, rest and routine splits you almost need a photographic memory or logbook to know how your.
When you can do five reps on all five sets, increase the weight by five pounds. This training program takes only 3 exercises, 3xweek, for about 45min. With its fullbody emphasis and olympicstyle moves like power cleans and standing presses, parks paradigm now more closely resembles a crossfit routine than a bodybuilding workout. Rest 35 minutes between the last 3 sets of each exercise. Bill starr original 5 x 5 training routine old school. You squat every workout as first exercise because thats the backbone of the program. Super charging the 5x5 program for massive gains in size. This workout, provided by kaya park reg parks grandson was used by arnold and yielded great results. This is also the model that arnie came to know and love during his formative years. Its exactly the same as stronglifts, except for the added 5x5 rows to be done before. Unknown as far as the popularity of beginners training programs go, five sets of five reps is right up there with 3. Secondary or supplementary exercises were cleans, high pulls, and clean and presses. Reg parks 3 step 5x5 routine is a simple, proven extremely effective workout to build size strength. If youre in the market for a new workout, consider something old.