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Old 02-18-2011, 12:34 PM   #1
Trevor Ross
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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.
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