Reg Park’s Three Phase 5×5 Program

Reg Park’s Three Phase 5×5 Program

Phase One

45-degree back extension 3×10

Back squat 5×5

Bench press 5×5

Deadlift 5×5

Rest 3-5 minutes between the last 3 sets of each exercise.
Train three days per week for three months

Phase Two for Bodybuilders*

45-degree back extension 3-4×10

Front squat 5×5

Back squat 5×5

Bench press 5×5

Standing barbell shoulder press 5×5

High pull 5×5

Deadlift 5×5

Standing barbell calf raise 5×25

Rest 2 minutes between sets.
Train three days per week for three months.

Phase Three for Bodybuilders

45-degree back extension 4×10

Front squat 5×5

Back squat 5×5

Standing barbell shoulder press 5×5

Bench press 5×5

Bent-over barbell row 5×5

Deadlift 5×3

Behind-the-neck press or one-arm dumbbell press 5×5

Barbell curl 5×5

Lying triceps extension 5×8

Standing barbell calf raise 5×25

Rest 2 minutes between sets.
Train three days per week for three months.

Dead lifting 3 times per week seems like a lot if your moving some decent numbers in my opinion. But if you are the hardcore powerhouse you need to be to rub this program then sink your teeth in and don’t let go.

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3 thoughts on “Reg Park’s Three Phase 5×5 Program

  1. Pingback: Awesome routine to build up your “Big 4″ by Jim Wendler |

    • I think you can. Giving yourself time and being patient is a good attitude when working on building muscle. Rushing leads to overtraining and possible injury. I say go by how you feel and you will do fine. Just don’t short change yourself and hold back when you can move forward!

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