The Reg Park 3 Step 5×5 Workout
Reg Park’s 3 Step 5×5 workout is the original variation and also the most famous.
strength and bulk training for weightlifters and bodybuilders by reg park
First published in Park’s 1960 manual ‘Strength & Bulk Training for Weight Lifters & Body Builders‘, it comprises 3 phases of progressive volume and difficulty, with each phase lasting 3 months.
So, if you need help with the Maths, that means the entire cycle will last about 9 months.
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Phase 1
Exercise Sets Reps
45-degree Back Extension 3 10
Back Squat 5 5
Bench Press 5 5
Deadlift 5 5
Phase 2
Exercise Sets Reps
45-degree Back Extension 3-4 10
Front Squat 5 5
Back Squat 5 5
Bench Press 5 5
Military Press 5 5
High Pull 5 5
Deadlift 5 5
Calf Raise 5 25
Phase 3
Exercise Sets Reps
45-degree Back Extension 4 10
Front Squat 5 5
Back Squat 5 5
Bench Press 5 5
Bent Over Row 5 5
Deadlift 5 5
Behind-the-neck Press 5 5
Barbell Curl 5 5
Lying Triceps Extension 5 5
Calf Raise 5 20
Notes
Warm Up Sets
What sets Park’s 5×5 routine apart from, say, Bill Star’s or Medhi’s’, is that the first 2 sets of 5 are warm-up sets.
For these 2 sets, progressively increase the weight at similar intervals.
So, for example, your 5 sets on Bench Press might look like this:
1 x 50kg, 1 x 75kg, 3 x 100kg.
Progression
Once you can complete that last 3 sets of 5 reps for an exercise, add 2.5-5kg to the bar.
Then just rinse and repeat.
Rest
Phase 1: 3-5 minutes between each set.
Phase 2: 2 minutes between each set.
Phase 3: 2 minutes between each set.
Failure
Park was a strong advocate of not training to failure as he believed this led to frustration and negativity which would hinder other heavy lifts.
So make sure you leave some juice in the tank while working through this routine!
Duration
For each phrase train 3 times per week for 3 months.
Recovery
Reg Park prescribes lots of rest and sleep (at least 8 hours) alongside a diet loaded with full cream milk, red meat, eggs, and protein powders.
Raaaaargh!
Thoughts
reg park 5x5I’m a huge advocate of this routine – it’s a simple, proven and ridiculously effective way to gain size and strength.
In my view, most beginners today are fed workouts by bodybuilding magazines which, while they might be might effective for a certain demographic, are not really geared towards building a well-rounded, structurally sound physique.
This 3 Step 5×5 routine harkens back to an era before steroids flowed like water and bodybuilders trained like strength athletes – and they were all the better because of it!
Having blown the trumpet for this routine, there are, however, some issues with it.
By the time you hit the phases 2 and 3 the volume of work in each session becomes insanely high.
In Phase 3, for instance, you will be working through 49 sets per session!
You will need at least 2 to 3 hours in the gym to get through all of that.
These colossal sessions were very common back in the day – indeed guys like Park, Reeves and Grimek used to live in the gym.
Unfortunately, most of us are not lucky enough to enjoy a career which involves downing milk and squatting, which means that fitting these monster sessions around your weekly routine can become problematic.
It can be done, but it’s certainly a tough gig.
I tend to either to split up the routine between 2 smaller sessions or drop down to 3 sets on some of the exercises.
And, as a final word of caution, while this routine is not as intense as say GVT or Squats and Milk, the high volume of sets involved still requires your respect, especially if you’re a beginner.
I guarantee your CNS will not know what’s hit it!
