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Reg Park's 3 Step 5x5 Workout Routine


5x5 Bodybuilding Workout Routine

Reg Park was a 3 time Mr. Universe champion that invented the simple 5x5 training routine for bulk and strength.The idea behind 5x5 workout routine is extremely simple but is now based on proven sports science studies to be an extremely effective way to increase strength and build muscle for bodybuilding.

Reg Park's 3 Step 5x5 Workout program is very specific, there's nothing random about why it works. The 3 phases that this workout is split into was first published in his own publication in the fall of 1960 called "Strength & Bulk Training for Weight Lifters & Body Builders".

As you will see below the 3 phases are progressive in volume and difficulty, each phase lasting no more than 3 months. When doing these 5 sets with 5 reps the first 2 sets should be warm-up sets progressively increasing the weight with the same intervals.

For example, 5 set's doing a Bench-press may look like this:

1 x 50kg, 1 x 75kg, 3 x 100kg

The 3 phases are all listed below, however the resting time between each set will change from the phase 1 through to the last set on phase 3 which will end in failure on the last rep. Reg openly criticized training to failure as he said it only caused negativity and frustration, he would rarely train to the point of failure.

Phase 1: 3-5 minutes rest between each set.

Phase 2: 2 minutes rest between each set.

Phase 3: 2 minutes rest between each set.

When you're able to complete the last 3 sets of 5 reps doing a compound exercise you then add 2.5-5kg to your bar, so that you're gaining strength AND muscle at the same time, and fast. Phases 2 and 3 are listed, the resting time changes but weight progression continues, if possible.

Phase 1:

45-degree Back Extension 3 sets of 10 reps
Back Squat 5 sets of 5 reps
Bench Press 5 sets of 5 reps
Deadlift 5 sets of 5 reps

Phase 2:

45-degree Back Extension 3-4 sets of 10 reps
Front Squat 5 sets of 5 reps
Back Squat 5 sets of 5 reps
Bench Press 5 sets of 5 reps
Military Press 5 sets of 5 reps
High Pull 5 sets of 5 reps
Deadlift 5 sets of 5 reps
Calf Raises 5 sets of 25 reps

Phase 3:

45-degree Back Extension 4 sets of 10 reps
Front Squats 5 sets of 5 reps
Back Squats 5 sets of 5 reps
Bench Press 5 sets of 5 reps
Bent Over Row 5 sets of 5 reps
Deadlift 5 sets of 5 reps
Press Behind Neck 5 sets of 5 reps
Barbell Curls 5 sets of 5 reps
Lying Triceps Extension 5 sets of 5 reps
Calf Raises 5 sets of 20 reps


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Disclaimer: The information presented is intended to be used for educational purposes only. The statements made have not been evaluated by the Food and Drug Administration (U.S.). These products are not intended to diagnose, treat, cure or prevent any condition or disease. Please consult with your own physician or health care practitioner regarding any suggestions and recommendations made.

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