Muscle and Brawn Forums
 

Go Back   Muscle and Brawn Forums > Training > Muscle Building and Bodybuilding
Mark Forums Read
Register Articles Members List Search Today's Posts

Notices

Muscle Building and Bodybuilding Topics related to muscle building, bodybuilding, including training and fullbody workouts. If you are looking for great advice on gaining muscle this forum is for you.

Reply
 
Thread Tools Search this Thread Display Modes
Old 02-18-2011, 12:34 PM   #1
Trevor Ross
Senior Member
Max Brawn
Points: 4,170, Level: 41 Points: 4,170, Level: 41 Points: 4,170, Level: 41
Activity: 4% Activity: 4% Activity: 4%
 

Join Date: Jan 2011
Location: Canada
Posts: 506
Training Exp: 10 years
Training Type: Powerbuilding
Fav Supp: Food
Reputation: 14995
Trevor Ross is a dedicated contributorTrevor Ross is a dedicated contributorTrevor Ross is a dedicated contributorTrevor Ross is a dedicated contributorTrevor Ross is a dedicated contributorTrevor Ross is a dedicated contributorTrevor Ross is a dedicated contributorTrevor Ross is a dedicated contributorTrevor Ross is a dedicated contributorTrevor Ross is a dedicated contributorTrevor Ross is a dedicated contributor
Default Think you got the stones for a Reg Park program do you?

Apparently this one of the very first 5x5 routines to be published. It was written in 1960 by Reg Park in his book Strength & Bulk Training for Weightlifters and Bodybuilders.

Reg Park's 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

Last edited by Trevor Ross; 02-18-2011 at 12:37 PM.
Trevor Ross is offline   Reply With Quote
Sponsored Links
Old 02-18-2011, 12:37 PM   #2
Trevor Ross
Senior Member
Max Brawn
Points: 4,170, Level: 41 Points: 4,170, Level: 41 Points: 4,170, Level: 41
Activity: 4% Activity: 4% Activity: 4%
 

Join Date: Jan 2011
Location: Canada
Posts: 506
Training Exp: 10 years
Training Type: Powerbuilding
Fav Supp: Food
Reputation: 14995
Trevor Ross is a dedicated contributorTrevor Ross is a dedicated contributorTrevor Ross is a dedicated contributorTrevor Ross is a dedicated contributorTrevor Ross is a dedicated contributorTrevor Ross is a dedicated contributorTrevor Ross is a dedicated contributorTrevor Ross is a dedicated contributorTrevor Ross is a dedicated contributorTrevor Ross is a dedicated contributorTrevor Ross is a dedicated contributor
Default

Phase Three looks to be a killer!
Trevor Ross is offline   Reply With Quote
Old 02-19-2011, 09:16 AM   #3
Oscar Zaydok
Member
Brawn
Points: 209, Level: 4 Points: 209, Level: 4 Points: 209, Level: 4
Activity: 3% Activity: 3% Activity: 3%
 

Join Date: Dec 2010
Location: Britain
Posts: 55
Training Exp: Started Dec 2010
Fav Exercise: Squats
Fav Supp: Creatine Monohydrate
Reputation: 61
Oscar Zaydok is off to a bad start
Default

Trevor

Why did Reg put back extensions first in each routine? Wouldn't that prematurely fatigue the lower back since the routine calls for squats and deadlifts later in the routine?

Oscar
Oscar Zaydok is offline   Reply With Quote
Old 02-19-2011, 09:59 AM   #4
Abaddon
Strongman & Trainer
Max Brawn
Points: 8,358, Level: 61 Points: 8,358, Level: 61 Points: 8,358, Level: 61
Activity: 99% Activity: 99% Activity: 99%
 
Abaddon's Avatar
 

Join Date: Dec 2010
Location: The Iron Pit
Posts: 3,961
Training Exp: 5 years total
Training Type: Powerbuilding
Fav Exercise: Log Clean Press
Fav Supp: Meat & Milk
Reputation: 650
Abaddon has made some quality postsAbaddon has made some quality postsAbaddon has made some quality postsAbaddon has made some quality postsAbaddon has made some quality postsAbaddon has made some quality posts
Default

?
__________________

W.A. AMATEUR STRONGMAN

MY LOG

PERSONAL RECORDS
Axle clean-press: 100 kgs (220 lbs)
Bench press: 135 kgs (298 lbs) - 1st PL meet 16th October 2011
Deadlift w/Barbell: 180 kgs (397 lbs)
Deadlift w/Hexbar: 225 kgs (496 lbs)
Farmers walk: 240 kgs (530 lbs), 50 feet
Front squat: 100 kgs (220 lbs)
Log clean-press: 100 kgs (220 lbs)
Strict OHP: 85 kgs (187 lbs) 3 reps
Tyre flip: 260 kgs (573 lbs), 100 feet
Abaddon is offline   Reply With Quote
Old 02-19-2011, 10:01 AM   #5
big_swede
Senior Member
Max Brawn
Points: 34,215, Level: 100 Points: 34,215, Level: 100 Points: 34,215, Level: 100
Activity: 62% Activity: 62% Activity: 62%
 
big_swede's Avatar
 

Join Date: Apr 2010
Location: sweden
Posts: 11,815
Training Exp: 5
Training Type: Strongman
Fav Exercise: Cable flyes
Fav Supp: Celltech
Reputation: 477724
big_swede is one with Crom!big_swede is one with Crom!big_swede is one with Crom!big_swede is one with Crom!big_swede is one with Crom!big_swede is one with Crom!big_swede is one with Crom!big_swede is one with Crom!big_swede is one with Crom!big_swede is one with Crom!big_swede is one with Crom!
Default

Looks solid!!

I think the back extensions are more of a warmup exercise preparing for the main exercises.
__________________
big_swede is online now   Reply With Quote
Old 02-19-2011, 10:18 AM   #6
glwanabe
Senior Member
Max Brawn
Points: 15,106, Level: 79 Points: 15,106, Level: 79 Points: 15,106, Level: 79
Activity: 0% Activity: 0% Activity: 0%
 

Join Date: Sep 2009
Posts: 5,268
Reputation: 148251
glwanabe is a master memberglwanabe is a master memberglwanabe is a master memberglwanabe is a master memberglwanabe is a master memberglwanabe is a master memberglwanabe is a master memberglwanabe is a master memberglwanabe is a master memberglwanabe is a master memberglwanabe is a master member
Default

Quote:
Originally Posted by big_swede View Post
Looks solid!!

I think the back extensions are more of a warmup exercise preparing for the main exercises.
Swede is correct. The extensions were a warmup movement, and loosened up the lower back for heavier work.

I like doing light good mornings as part of a warmup.
glwanabe is offline   Reply With Quote
Old 02-19-2011, 10:18 AM   #7
glwanabe
Senior Member
Max Brawn
Points: 15,106, Level: 79 Points: 15,106, Level: 79 Points: 15,106, Level: 79
Activity: 0% Activity: 0% Activity: 0%
 

Join Date: Sep 2009
Posts: 5,268
Reputation: 148251
glwanabe is a master memberglwanabe is a master memberglwanabe is a master memberglwanabe is a master memberglwanabe is a master memberglwanabe is a master memberglwanabe is a master memberglwanabe is a master memberglwanabe is a master memberglwanabe is a master memberglwanabe is a master member
Default

To answer the threads title. Yes!
glwanabe is offline   Reply With Quote
Old 02-19-2011, 10:29 AM   #8
Trevor Ross
Senior Member
Max Brawn
Points: 4,170, Level: 41 Points: 4,170, Level: 41 Points: 4,170, Level: 41
Activity: 4% Activity: 4% Activity: 4%
 

Join Date: Jan 2011
Location: Canada
Posts: 506
Training Exp: 10 years
Training Type: Powerbuilding
Fav Supp: Food
Reputation: 14995
Trevor Ross is a dedicated contributorTrevor Ross is a dedicated contributorTrevor Ross is a dedicated contributorTrevor Ross is a dedicated contributorTrevor Ross is a dedicated contributorTrevor Ross is a dedicated contributorTrevor Ross is a dedicated contributorTrevor Ross is a dedicated contributorTrevor Ross is a dedicated contributorTrevor Ross is a dedicated contributorTrevor Ross is a dedicated contributor
Default

Quote:
Originally Posted by Oscar Zaydok View Post
Trevor

Why did Reg put back extensions first in each routine? Wouldn't that prematurely fatigue the lower back since the routine calls for squats and deadlifts later in the routine?

Oscar
The hyper-extensions were meant to be a light warm up.
Trevor Ross is offline   Reply With Quote
Reply

Bookmarks

Tags
park, program, reg, stones


Similar Threads
Thread Thread Starter Forum Replies Last Post
Steve's No Program Workout Program BendtheBar Muscle Building and Bodybuilding 13 06-30-2012 02:56 AM
Did Reg Park use steroids? ike_russett Classic Lifters 17 08-09-2011 09:24 AM
Coop's doing the reg park!!!!!!!!!! CoopDawg Training Logs 322 05-17-2010 08:31 PM
Reg Park CoopDawg Powerlifting & Strength Training 12 04-05-2010 04:35 PM
Master This Bodybuilding Program: Peary Raderís One-Day Program Of Specialization Rev Iron Gladiator General Board 0 11-17-2009 07:19 AM

Thread Tools Search this Thread
Search this Thread:

Advanced Search
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Forum Jump


All times are GMT -5. The time now is 05:23 AM.


Powered by vBulletin® Version 3.8.5
Copyright ©2000 - 2014, vBulletin Solutions, Inc.