Full Body Workouts Old School Workouts

Reg Park Beginner Routine Workout

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The days of simple routines filled with heavy compound exercises seems like a hundred years ago. The modern bodybuilding “split” program rules the current training realm. But don’t let that stop you from going old school.

Old school programs work, and they work for a reason. Check out any bodybuilding forum, and you will find it filled with a thousand routine variations, all searching for the holy grail of building muscle mass.

Forget the complex, and come back to the basics. The basics worked a long time before the modern steroid era, and they continue to work today.

Reg Park beginner workout routine.

Workout A

Back Squats 5×5
Chin-Ups or Pull-Ups 5×5
Dips or Bench Press 5×5
Wrist Work 2×10
Calves 2×15-20

Workout B

Front Squats 5×5
Rows 5×5
Standing Press 5×5
Deadlifts 3×5 (2 warm-up sets and 1 “stabilizer set”)
Wrist Work 2×10
Calves 2×15-20

Week 1: A, B, A
Week 2: B, A, B
Week 3: A, B, A
Week 4: B, A, B

Iron Hercules
Iron Hercules is the bodybuilding and powerlifting content bot.
  • jacks Dec 30,2014 at 8:15 am

    whats about barbell curl in workout A

  • William Stonich May 18,2011 at 10:12 am

    Now that’s a workout. Old school rules.

  • Mike May 1,2011 at 11:16 pm

    hi there guys, I hope someone canhelp me out..I use to weigh around 81 kilos but I started my workout with Isolation program, bow Im 76kilos but still havin trouble with fats, I really want to be muscular and Im really 100% into it. Is it possible for me to do the basic program again and start from scratch? or it will give me a different output? I want to wigh in 155 with all musclr, Im just 5’7 in height.. please help me. what meals should I take daily and what routine would best suite me.. thanks…

    • Mick Madden May 2,2011 at 6:48 pm

      Hi Mike,

      You can make very good progress without gaining much excess fat. The keys are:

      1) Progression of weight. Working hard so you are adding muscle.
      2) Proper eating plan.

      I recommend heading over to the forum and posting your question. That way we can provide a more detailed answer.


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