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Old 07-13-2011, 05:23 AM   #1
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Default Reg Parks 9 Month Phase ?

Hey all I'm new here but been a lurker for a while....I'm just getting back into lifting after a few months of being out of no lifting (had some issues). I've been looking at this 9 month phase by Reg Park and thought I'd give it a go. My questions are do you all think this is a worthwhile routine? Anything I should change around or not change around? and also how would I ease into the first phase of the routine?

Thanks a lot!

For those who are unaware of the routine here it is...

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
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Old 07-13-2011, 07:57 AM   #2
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Looks like a solid routine. It starts off very basic and has increasing volume and complexity as you go along. I wouldn't get too hung up on the time-periods for each phase; I'd milk each phase for all it's worth and not stop it just because a calendar says to. Then I'd take a little break (1 or 2 weeks) and then start the next phase.

I'm going to copy/paste that routine to share with others.
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Old 07-13-2011, 08:33 AM   #3
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Phase three is a hell of a workout to do in one session park was a complete BEAST

Could posibly fragment it over a couple of days if it was too much I suppose ??

Carl.
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Old 07-13-2011, 08:58 AM   #4
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Welcome to the forum.

I agree with Off Road - if you do try it start I would start with a lower volume and a moderate weight and slowly build over a comfortable period of time.
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Old 07-13-2011, 09:46 AM   #5
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Thanks a lot everyone. I think I'm going to log this routine on this site, so hope you all follow!
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Old 07-13-2011, 10:09 AM   #6
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Originally Posted by hardlymovin2003 View Post
Thanks a lot everyone. I think I'm going to log this routine on this site, so hope you all follow!
You bet we will. Best of luck!
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