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Reg Park was a natural bodybuilder whose workouts led to herculean gains and more rugged looks than the workouts of Steve Reeves. When Arnold Schwarzenegger started working out he religiously followed Reg Park's workouts. Well we all know what the results were. So enough bullshit let's get to the workout already.

How it's done:

The first two sets are warm-up sets, while the last three sets are working sets. For example if you’re using 240 pounds for working sets on the bench press it would look something like this: 200×5, 220×5 and 240x3x5. When you can do all the reps on the last three sets you are ready to up the weight five pounds on each set, so it would look like: 205×5, 225×5 and 245x3x5. Reg also recommends to take anywhere from three to five minute resting periods between each set to ensure you recover fully and can use maximum poundage.  Below is Reg Parks split that he used and had great success with in terms of building strength, power, and mass.


There are two workouts in this program: Workout A and Workout B. Workout three days a week, on Monday, Wednesday and Friday, and alternate workouts as follows:


Week 1: A, B, A

Week 2: B, A, B

Week 3: A, B, etc.



Exercise Sets Reps
Squats 5 5
Pull-ups or Chin-ups 5 5
Bench Press 5 5
Forearm Curls 2 10
Calve Raises 2 15-20



Exercise Sets Reps
Front Squats 5 5
Barbell Rows 5 5
Standing Press 5 5
Forearm Curls 2 10
Calve Raises 2 15-20


This type of workout is great to begin to build the foundation for a quality physique or to put on muscle after hitting a plateau on your current workout.