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The following workout routines are from Reg Park's 1960 training course Strength & Bulk Training for Weight Lifters and Body Builders.

Reg Park's Book

 

Reg Park's Strength and Bulk Three Phase 5x5 Program 

Phase One 

45-degree back extension 3x10 

Back squat 5x5 

Bench press 5x5 

Deadlift 5x5 

Rest 3-5 minutes between the last 3 sets of each exercise. 

Train three days per week for three months.

 

Phase Two for Bodybuilders *

45-degree back extension 3-4x10 

Front squat 5x5 

Back squat 5x5 

Bench press 5x5 

Standing barbell shoulder press 5x5 

High pull 5x5 

Deadlift 5x5 

Standing barbell calf raise 5x25 

Rest 2 minutes between sets. 

Train three days per week for three months. 

* After the basic Phase One, Park had a different set of recommended 

exercises for aspiring Olympic weightlifters. It used a few different sets and 

reps, and included lunges and power cleans. 

 

Phase Three for Bodybuilders 

45-degree back extension 4x10 

Front squat 5x5 

Back squat 5x5 

Standing barbell shoulder press 5x5 

Bench press 5x5 

Bent-over barbell row 5x5 

Deadlift 5x3 

Behind-the-neck press or one-arm dumbbell press 5x5 

Barbell curl 5x5 

Lying triceps extension 5x8 

Standing barbell calf raise 5x25 

Rest 2 minutes between sets. 

Train three days per week for three months. 

 

The 5x5 consists two progressively heavier warm-up sets and three sets at the same weight. He suggested increasing weights at approximately the same interval, for example: Back squat: first set 135x5, second set 185x5, followed by three sets of 225x5. When you can complete the last 3x5 at a given weight, increase the weight on all five sets 5-10 pounds. Also, he was strongly against training to failure, saying that it encouraged a negative mindset when attempting other heavy, near-maximal lifts.

 

Reg Park training biceps and triceps

 

Bill Pearl, Reg Park and Sergio Oliva