Reg park s strength and bulk three phase 5x5 program. Then load the bar up to your working weight and do five sets. Its exactly the same as stronglifts, except for the added 5x5 rows to be done before. When you can do five reps on all five sets, increase the weight by five pounds. The 5x5 training system is a classic workout that was popularized by british bodybuilder reg park in his book, strength and bulk training for weight lifters and body builders, published in 1960. So lets say were going to work our way up to a 150 lb bench, the first set of five would be about 60% or 90 lbs, and. Reg parks 5x5 pdf the original strength and size routine by the editors. Reg parks strength and bulk three phase 5x5 program. A second group did the same thing, but added a backoff set 2535 repetitions with a lighter weight. The 5x5 workout routine for massive gains in strength and.
Reg parks three phase 5x5 program phase one 45 degree back extension 3x10 barbell squat 5x5 barbell bench press 5x5 barbell deadlift. But this isnt bill starrs 5x5, this is reg parks 5x5 and its a little different. Super charging the 5x5 program for massive gains in size. It consists of two alternating workouts, workout a and workout b, with at least one day of rest between training sessions.
So, if you need help with the maths, that means the entire. Stronglifts 5x5 report free ebook download as pdf file. So let s say were going to work our way up to a 150 lb bench, the first set of five would be about 60% or 90 lbs, and the second set of five would be about 80% or 120lbs. Researchers have also found that the addition of a backoff set to a program that involved 5 sets of 35 reps led to faster gains in muscle size and strength 6. Workout b squat 3x5 overhead press 3x5 power clean 3x5. Ive been doing a 5x5 program day on, day off for about a month and a half and i feel my strength gains have about topped out as several of my lifts are now stalling. Bodybuilding and strength legend, reg parks 9 month 5x5 training program. Rest 35 minutes between the last 3 sets of each exercise. Read this it explains the reasoning why deadlifts should be done a bit later in the workout if the routine already has them squatting the same day. Stronglifts 5x5 workout best strength training program. Whatever goal that you may have when it comes to hitting the gym, the 5x5 has you covered.
It s exactly the same as stronglifts, except for the added 5x5 rows to be done before. Mark rippetoes starting strength novice 5x5 routine. Dec 14, 2008 but this isnt bill starr s 5x5, this is reg park s 5x5 and it s a little different. Just share this post on social media to download a printable pdf of this workout. Reg believed in spending time on exercises that produce the maximum return. The nine biggest reasons this workout plan is great for. Bill starr also created a popular 5x5 plan that focused primarily on the power clean, bench press, and back squat. As far as the popularity of beginners training programs go, five sets of five reps is right up there.
The first two sets of five are actually used as warmup sets. You squat every workout as first exercise because thats the backbone of the program. Bill starr original 5 x 5 training routine old school trainer. It was simple and accessible, a full body workout that targeted multiple muscle groups. The sets across method this involves performing all 5 sets of 5 reps with the same weight after your warmups, and it is an ideal beginners workout routine. This training program takes only 3 exercises, 3xweek, for about 45min. Best known for playing hercules in five movies, park won the overall title in the amateur nabba mr. The next two exercises change based on whether you do workout a or b. Dont quite start on the lowest weight it recommends, but make sure you dont put too much on the bar. I am benching, squatting, and deadlifting more weight now than i ever have. In his book published in 1960, strength and bulk training for weight lifters and bodybuilders, british bodybuilder reg park outlined a 5x5 training program to build muscle mass. This is also the model that arnie came to know and love during his formative years. Front squats 5x5 rows 5x5 standing press 5x5 deadlifts 3x5 2 warmup sets and 1 stabilizer set wrist work 2x10 calves 2x1520. There are many variations of 5x5 workouts, but starrs program is one of the first and is primarily designed for athletes.
To illustrate, lets use the barbell deadlift as an example. Aug 03, 2010 but this isnt bill starr s 5x5, this is reg park s 5x5 and it s a little different. What is the best 5x5 workout that will produce amazing muscle. I have been doing a reg parks 5x5 workout that i found online. The 5x5 program calls for doing five sets of five reps per exercise. One group of subjects performed two leg exercises for 5 sets of 35 repetitions. Reg parks beginner routine is a simple and effective 5x5 full body workout which will help you. Additional supplementary exercises can be added, but very sparingly. Bill starr original 5 x 5 training routine old school. Below are 2 articles about the original 5x5 program as developed by. Im considering keeping the same basic program only dropping my weights and switching all lifts except dl to 5x10 and adding 5001k cals a day in hopes of greater hypertrophy gains. This workout, provided by kaya park reg parks grandson was used by arnold and yielded great results. For the primary exercises in this workout, the trainee would do 2 warmup sets of 5 reps of the primary exercises followed by 3 sets of 5 reps at maximum effort. All the sets shown 3x5 are all working or live sets, not counting warmups sets.
The reg park way to serious size and strength t nation. Aug, 2014 reg parks beginner routine is built around the 5. Mar 24, 2015 one of his many contributions to the bodybuilding world was his three phase 5x5 training program. Super charging the 5x5 program for massive gains in size and. Back squats 5x5 chinups or pullups 5x5 dips or bench press 5x5 barbell curls 2x10 wrist work 2x10 calves 2x1520. Workout three days a week, on monday, wednesday and friday, and alternate workouts as follows. Dec, 2016 one of the most popular workouts for building total body strength is bill starrs 5x5 program. The 5x5 workout routine offers benefits for both the beginner and the more advanced trainee, depending on the approach taken. Were going to take a look at one of the very first 5x5 routines to be published, originally written in 1960 by reg park in his manual. With all of the different exercises, weights, sets, reps, rest and routine splits you almost need a photographic memory or logbook to know how your. Up until the time of his death in 2007, reg was a well respected trainer and fitness enthusiast. The real arnold schwarzenegger beginner programs getting. May 27, 2019 the 5x5 workout routine offers benefits for both the beginner and the more advanced trainee, depending on the approach taken.
This variation is the best 5x5 variation for beginners, as well as one of the best programs for beginners overall. With its fullbody emphasis and olympicstyle moves like power cleans and standing presses, parks paradigm now more closely resembles a crossfit routine than a bodybuilding workout. This program is split into 3 phases and will pile muscle and strength on anyone. A few years ago, dan john wrote an indepth explanation of several versions of the 5x5 program. The cornerstone of his training was a healthy diet of squats, deadlifts, and bench presses, which he called the primary strength exercises. One of his many contributions to the bodybuilding world was his three phase 5x5 training program. The name comes from performing 5 sets of 5 reps with different compound movements.
Jan 26, 2016 kaya park, reg parks grandson, said that the following 5x5 program was used by arnold. Secondary or supplementary exercises were cleans, high pulls, and clean and presses. Unknown as far as the popularity of beginners training programs go, five sets of five reps is right up there with 3. Reg parks 3 step 5x5 routine is a simple, proven extremely effective workout to build size strength. If youre in the market for a new workout, consider something old.