Reg Park Old School 5X5

[Merrill]

TESTOSTERONE NATION | World's Largest Bodybuilding and Weight Loss Underground Nation

...one of the very first 5x5 routines to be published

Phase One

45-degree back extension 3x10
Back squat 5x5
Bench press 5x5
Deadlift 5x5

Rest 3-5 minutes between the last 3 sets of each exercise.

Train three days per week for three months.

Not too bad.

Phase Two for Bodybuilders*

45-degree back extension 3-4x10
Front squat 5x5
Back squat 5x5
Bench press 5x5
Standing barbell shoulder press 5x5
High pull 5x5
Deadlift 5x5
Standing barbell calf raise 5x25

Rest 2 minutes between sets.

Train three days per week for three months.

* After the basic Phase One, Park had a different set of recommended exercises for aspiring Olympic weightlifters. It used a few different sets and reps, and included lunges and power cleans.

Uh Oh.

Phase Three for Bodybuilders

45-degree back extension 4x10
Front squat 5x5
Back squat 5x5
Standing barbell shoulder press 5x5
Bench press 5x5
Bent-over barbell row 5x5
Deadlift 5x3
Behind-the-neck press or one-arm dumbbell press 5x5
Barbell curl 5x5
Lying triceps extension 5x8
Standing barbell calf raise 5x25

Rest 2 minutes between sets.

Train three days per week for three months.

Holy shit!

As Park explained it, 5x5 includes two progressively heavier warm-up sets and three sets at the same weight. He suggested increasing weights at approximately the same interval, for example:

Back squat: first set 135x5, second set 185x5, followed by three sets of 225x5.

When you can complete the last 3x5 at a given weight, increase the weight on all five sets 5-10 pounds. Also, he was strongly against training to failure, saying that it encouraged a negative mindset when attempting other heavy, near-maximal lifts.

You are, however, allowed to test for one-rep max at the end of each phase. Park recommends two warm-up sets (1x5 and 1x3), followed by three progressively heavier attempts at a one-rep max. So the max testing day would be: 1x5, 1x3, and 3x1 (for each lift). Take the next four days off from the gym, and then begin the next phase of training

Talk about volume training? Mike Mentzer just rolled over in his grave... once.

:icon_twis

As far as recovery goes, Park recommended plenty of sleep and plenty of food. His main sources of nutrition would include whole milk, whole eggs, steak, orange juice, salad, protein powders, wheat germ, and liver tablets. Interestingly, the foods would remain the same when cutting, but the portions would be reduced.

With such a high volume of work, it wasn't uncommon for these workouts to last two to three hours. That's typical of the training in that era, and it's a far cry from the, "get out of the gym in 60 minutes, or you'll sacrifice growth hormone levels!" warnings of today.

 

[Mumrik]

In phase 3, do you just live in the gym? That routine would take me all day...

 

[graedy]

In phase 3, do you just live in the gym? That routine would take me all day...

The gym lives in you

 

[Justin_A]

its be like a 4 hour gym day, you have to quit your job.