Reg Park’s 5×5 Workout Routine (with PDF)

In the realm of bodybuilding and fitness, there’s a name that truly embodies dedication, success, and motivation – Reg Park. His incredible journey, starting as an athlete and a paratrooper in the British Army and becoming a celebrated bodybuilder and actor, illustrates determination and passion.

Reg Park’s impact transcends generations, and his training methods, movies, and life stories continue to inspire and guide people on their own paths toward strength, well-being, and achievement.

Reg Park not only carved an iconic physique but also left an enduring legacy through his proven training methods. In this article, we’ll be uncovering his 5×5 workout routine that has made him a beloved figure in the fitness world and a lasting source of inspiration for many.

Reg Park’s 5×5 Routine

Reg Park popularized the 5×5 training routine, a workout plan that has proven its effectiveness over time. The 5×5 training method revolves around performing five sets of five reps with substantial weights. It’s famous for focusing on developing both strength and muscle size.

This approach, known for its simplicity and dedication to gradual intensity increases, is a versatile and favored option for those seeking to boost their physical fitness and become stronger.

What’s the Secret Ingredient in Park’s 5×5 Formula?

Reg Park introduced a unique twist to the 5×5 training method. He suggested that the first two sets serve as warm-ups, and then you perform three sets using your maximum weight for five reps.

In simpler terms, after a brief warm-up, when you reach the heaviest weight you can lift for five reps, you proceed to do three sets at that same weight. For instance, if your highest bench press weight is 225 pounds for 5 reps, you’d start with 135 pounds, then move to 185 pounds, and finally complete three sets at 225 pounds. This approach helps you progressively build up your strength throughout your workout.

Reg Park advises working out three times a week without pushing to the point of failure to avoid injury and ensure steady progress.

Phase 1

• Added Weight Back Extension: 3 x 10 reps
• Squat: 5 sets x 5 reps
• Bench Press: 5 sets x 5 reps
• Deadlift: 5 sets x 5 reps

Rest 3 – 5 minutes between working sets.

Phase 2

• Added Weight Back Extension: 3-4 x 10 reps
• Front Squat: 5 sets x 5 reps
• Squat: 5 sets x 5 reps
• Bench Press: 5 sets x 5 reps
• Military Press: 5 sets x 5 reps
• High Pull: 5 sets x 5 reps
• Deadlift: 5 sets x 5 reps
• Standing Calf Raise: 5 sets x 25 reps

Rest 3 – 5 minutes between working sets.

Phase 3

• Added Weight Back Extension: 4 x 10 reps
• Front Squat: 5 sets x 5 reps
• Squat: 5 sets x 5 reps
• Military Press: 5 sets x 5 reps
• Bench Press: 5 sets x 5 reps
• Barbell Bent-over Row: 5 sets x 5 reps
• Deadlift: 5 sets x 5 reps
• Dumbbell One Arm Shoulder Press: 5 sets x 5 reps
• Barbell Curl: 5 sets x 5 reps
• Barbell Lying Triceps Extension: 5 sets x 5 reps
• Standing Calf Raise: 5 sets x 25 reps

Rest 2 minutes between working sets.

Reg Park also recommends taking a full four days of rest from the gym when transitioning between each workout phase.

His diet plan was all about keeping it simple and effective with a mix of lean proteins, good fats, and wholesome food.

Reg Park’s 5×5 PDF

With Reg Park’s 5×5 routine at your fingertips, you’ll have a structured and reliable approach to building strength and muscle, all in one convenient PDF file.

Don’t miss:

Reg Park’s Beginner Routine
Bill Starr’s Big Three Workout Routine
StrongLifts 5×5 Workout Program
Madcow 5×5 Program
Jason Blaha’s Ice Cream Fitness 5×5

Closing Thoughts

Reg Park’s 5×5 routine is a classic for boosting both strength and muscle. If you’ve got a plan based on Reg Park’s workout, you’re headed in the right direction to become a bodybuilder. It’s a proven method that’s stood the test of time and will be a great asset on your fitness journey.

Just remember, like they say, Rome wasn’t built in a day, and the same goes for your physique. The key is staying consistent, being dedicated, and putting in the hard work. With these efforts, you’ll start to see those gains, so keep pushing, keep lifting, and become your very own Hercules!