The Mr Universe Course
One of his most popular publications at the time was a pioneering, in-depth training manual which revealed the methodology he employed to win the coveted Mr Universe title.
This course was first published in 1953 under the title The Reg Park Mr Universe Barbell & Dumbbell Course: Mr Universe Training Methods Revealed.
Whereas Reg prescribed his 5×5 course Strength & Bulk Training For Weightlifters & Bodybuilders to those looking to bulk up as quickly and dramatically as possible, his Mr Universe course was the master routine he typically recommended to those chasing lean mass.
The principles prescribed therein formed a weight lifting doctrine that would influence generations of bodybuilders to come, including Arnold Schwarzenegger and his pre-steroid “Golden Six” training schedule.
Reg Park Mr Universe Course
Like all natural bodybuilders of the pre-steroid era, Reg Park advocated full-body training built around heavy compound lifts (squats, presses, rows, pullovers, etc) as the most effective way to build muscle mass.
The entire programme, as outlined below, runs for 32 weeks (eight months) and is broken down into four separate courses to provide exercise variety and prevent monotony (more on this later). You must rest one week after each course.
First Course (8 Weeks)
Exercise Sets Reps
The Two-Arm Press 1-3 8-10
The Squat 1-3 8-10
Straight Arm Pullover 1-3 8-10
Toe Raise 2 (1 set for each leg) 10
Shoulder Shrugs 1-3 8-10
Bent-Over Rowing 1-3 8-10
Barbell Curls 1-3 8-10
Wrist Roller 1-3 8-10
Neck Resistance 1-3 8-10
Sit-Ups 1-3 8-10
Rest (1 week)
Second Course (8 Weeks)
Exercise Sets Reps
Press Behind Neck 3 10
The Front Squat 3 10
Bent-Arm Arm Pullover on Bench with Barbell 3 10
Toe Raise 3 20
Bench Press 3 10
French Curl 3 10
One-Arm Rowing with Dumbbell 3 10
Dumbell Curl 3 10
Wrist Curl with Barbell 3 10
Side Bends 3 10
Rest (1 Week)
Third Course (8 Weeks)
Exercise Sets Reps
Dumbbell Press 3-4 10
Lateral Raise Standing 3-4 10
The Squat 3-4 10
Straight-Arm Pullovers on Bench with Dumbbell 3-4 10
Toe Raise with Partner 4 30
Incline Bench Press with Dumbbells 3-4 10
Lateral Raise Lying 3-4 10
Dumbell Tricep Curl 3-4 10
Stiff-Leg Deadlift 3-4 10
Chinning the Bar 3-4 10
Incline Dumbbell Curl 3-4 10
Central Loading Curls 3-4 10
Sit-Ups on Abdominal Bench 3-4 10
Side Bends 3-4 10
Reverse Curls for Barbells 3-4 10
Rest (1 week)
Fourth Course (8 Weeks)
Exercise Sets Reps
Press Behind Neck 3 8
Dumbbell Press 3 8
The Front Squat 3 8
Bent-Arm Pullover on Bench with Barbell 3 8
Toe Raise with Partner 5 30
Incline Bench Press with Dumbbell 3 8
Flat Bench Press with Dumbbells 3 8
Over Tricep Curl with Dumbbell 3 8
Parallel Bar Dips or Lying Triceps Curl with Barbell 3 8
Shoulder Shrugs 3 8
Upright Rowing 3 8
Barbell Curl 3 8
Seated Dumbbell Curl 3 8
Leg Raises on Chinning Bar 3 8
Rest (1 Week)
