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

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.

Phase three is a hell of a workout to do in one session :eek: park was a complete BEAST :mh:

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

Carl.

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.

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!