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  1. #1
    Registered User fitceo's Avatar
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    Reg Park's 5x5 Program - Anyone tried it before?

    Just started this program today. Was wondering if anyone else had tried this before and had achieved good results?

    Reg Park's Three Phase 5x5 Program

    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.

    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.

    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.
    FitCEO
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  2. #2
    Registered User LPAthickness's Avatar
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    It certainly worked for Reg Park. I love the 5x5 paradigm, it works wonders. As long as you're training and eating correctly, you will get pretty massive and very strong.
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  3. #3
    Registered User fitceo's Avatar
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    Makes sense. I guess only time will tell!
    FitCEO
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  4. #4
    Registered User Engineer_Guy's Avatar
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    It's a great program that many programs today are based off of. Interestingly, if you take Phase 2 and divide the exercises into 2 workouts you pretty much are doing Starting Strength.

    Personally I'm not sure I would have time to push out a Phase 2 or 3 workout 3 times a week. Reg Park usually spent up to 3 hours in the gym every workout.
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  5. #5
    Arm of Fisting Retoaded's Avatar
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    looks solid. 9 months, gradually progressing in volume and complexity, centered on big lifts.

    Shoot kinda wish I had seen that program when i started.

    edit: yeah just saw post above...40 sets plus warmups in phases 2 and 3. wow. I would possibly divide up or do 3x...
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  6. #6
    Registered User fitceo's Avatar
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    Phase 2 and 3 did look quite time consuming. Especially with 3 min rests between each set, i'll be lucky if i can finish the workout in 3 hours! Lol I guess i'll have to take this one step at a time.
    FitCEO
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  7. #7
    Registered User Engineer_Guy's Avatar
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    Originally Posted by fitceo View Post
    Phase 2 and 3 did look quite time consuming. Especially with 3 min rests between each set, i'll be lucky if i can finish the workout in 3 hours! Lol I guess i'll have to take this one step at a time.
    If you've got time during the week to do it then go for it. Many people workout 5-6 days a week on splits for 1 to 2 hours at a time. This isn't really any more than doing that.
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  8. #8
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    Remember that the first two sets are warmup sets, so it's actually a 3x5 program, as per Starting Strength.

    Either way, it's still murder, lol. Good luck!

    And kudos, if you pull it off.
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  9. #9
    Registered User Engineer_Guy's Avatar
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    Originally Posted by MichaelCJ View Post
    Remember that the first two sets are warmup sets, so it's actually a 3x5 program, as per Starting Strength.

    Either way, it's still murder, lol. Good luck!

    And kudos, if you pull it off.
    But unlike SS those two sets are required sets supposed to be done at around 60% and 80% of your working set weights. So basically it's 2 ramping sets and 3 sets across. SS is 3 sets across (5 for PC's and 1 for DL's) with no specific warm up done at no specific intensities.

    Saying Park's 5x5 is actually a 3x5 is like saying Bill Starr's 5x5 is actually a 1x5
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  10. #10
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    Originally Posted by Engineer_Guy View Post
    But unlike SS those two sets are required sets supposed to be done at around 60% and 80% of your working set weights. So basically it's 2 ramping sets and 3 sets across. SS is 3 sets across (5 for PC's and 1 for DL's) with no specific warm up done at no specific intensities.

    Saying Park's 5x5 is actually a 3x5 is like saying Bill Starr's 5x5 is actually a 1x5
    Actually, SS does give recommended warmup sets (as in, relative to the working sets). And in like kind, Reg Park's were only recommendations (the percentages or whatever) too. As much for "confidence" as anything else, according to the man in question.

    So no, it really is 3x5, in the same sense that 5/3/1 really is 5/3/1.
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  11. #11
    Registered User Engineer_Guy's Avatar
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    Originally Posted by MichaelCJ View Post
    Actually, SS does give recommended warmup sets (as in, relative to the working sets). And in like kind, Reg Park's were only recommendations (the percentages or whatever) too. As much for "confidence" as anything else, according to the man in question.

    So no, it really is 3x5, in the same sense that 5/3/1 really is 5/3/1.
    Do you call Bill Starr's 5x5 a 1x5 then? It's essentially what Reg Park did with the "confidence builder" sets. Two sets starting at reasonable intensity and making even jumps in weight until you reach your working sets (which he called "stabilizer sets"). These two sets of 5 are intended to be done in the program just as much as the 3x5 is intended to be done. Weight is added to all 5 sets the next session once you finish a workout.

    SS has no required warm up. There are recommendations in the book and what you can do. Rip actually recommends not doing sets of 5 for warm up sets.
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  12. #12
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    Originally Posted by Engineer_Guy View Post
    Do you call Bill Starr's 5x5 a 1x5 then?
    I''ll have another look, at some stage. I know that Reg Park's is often referred to as 5x5, whereas when you get to the guts of it, it really isn't that. Could be that's another example. Wouldn't surprise me. And it's not like anyone would be called a liar, in the process. This is not religion, or even legality, were's talkin' here!


    SS has no required warm up. There are recommendations in the book and what you can do. Rip actually recommends not doing sets of 5 for warm up sets.
    The wording in the actual book is VERY strong, regarding the necessity of warmup sets, in fact. Furthermore, looking at the start of the "work sets" subchapter, warmup sets are absolutely assumed to be done first. There's no "if" or "but" about it.


    But hey, look, you seem to be stuck on this one. Fair enough - believe what you like. It seriously matters not at all to me.

    If it helps you to move on, claim that you're right, that you won, or whatever else floats your boat. 'Scool.

    Cheers.
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  13. #13
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    The program rocks, for as long as your body can stand it!
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  14. #14
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    Originally Posted by MichaelCJ View Post
    But hey, look, you seem to be stuck on this one. Fair enough - believe what you like. It seriously matters not at all to me.

    If it helps you to move on, claim that you're right, that you won, or whatever else floats your boat. 'Scool.
    I'm telling you why the program is called Reg Park's 5x5 and not Reg Park's 3x5. It has nothing to do with being right or winning...in the end of the day it will still be called a 5x5 regardless of what either of us says.
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    Originally Posted by MichaelCJ View Post
    I''ll have another look, at some stage. I know that Reg Park's is often referred to as 5x5, whereas when you get to the guts of it, it really isn't that. Could be that's another example. Wouldn't surprise me. And it's not like anyone would be called a liar, in the process. This is not religion, or even legality, were's talkin' here!


    The wording in the actual book is VERY strong, regarding the necessity of warmup sets, in fact. Furthermore, looking at the start of the "work sets" subchapter, warmup sets are absolutely assumed to be done first. There's no "if" or "but" about it.


    But hey, look, you seem to be stuck on this one. Fair enough - believe what you like. It seriously matters not at all to me.

    If it helps you to move on, claim that you're right, that you won, or whatever else floats your boat. 'Scool.

    Cheers.
    Originally Posted by Engineer_Guy View Post
    I'm telling you why the program is called Reg Park's 5x5 and not Reg Park's 3x5. It has nothing to do with being right or winning...in the end of the day it will still be called a 5x5 regardless of what either of us says.
    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:
    http://forum.bodybuilding.com/showth...#post204135531
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    steaming piles of dogmatic horse**** into your ears
    and down your throat.

    Every thing works..........for about 6 weeks.
    Hard gainer = under eater
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  16. #16
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    Originally Posted by all pro View Post
    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:
    http://forum.bodybuilding.com/showth...#post204135531
    That is how I understood it as well. In my mind this still makes the routine a 5x5 much of the same way that Starr's routines are called 5x5. Except in the case of Park's routine it's a combination of ramping sets and sets across.
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    Originally Posted by Engineer_Guy View Post
    That is how I understood it as well. In my mind this still makes the routine a 5x5 much of the same way that Starr's routines are called 5x5. Except in the case of Park's routine it's a combination of ramping sets and sets across.
    It's not only a 5x5 it's THE original 5x5.
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    Every thing works..........for about 6 weeks.
    Hard gainer = under eater
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  18. #18
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    5x5 my god you guy do you live in another era?
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  19. #19
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    Awesome insights! Thanx guys!
    FitCEO
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  20. #20
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    Originally Posted by lokiodin1234 View Post
    5x5 my god you guy do you live in another era?
    Yes, we live in an era BEFORE steroids flowed like water.
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    Registered User raktarok's Avatar
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    Originally Posted by Engineer_Guy View Post
    That is how I understood it as well. In my mind this still makes the routine a 5x5 much of the same way that Starr's routines are called 5x5. Except in the case of Park's routine it's a combination of ramping sets and sets across.
    So it's pretty much like SS.
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    Originally Posted by raktarok View Post
    So it's pretty much like SS.
    In what way is SS a 5x5?
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    Registered User raktarok's Avatar
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    Originally Posted by Engineer_Guy View Post
    In what way is SS a 5x5?
    Who said that?
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    Registered User Engineer_Guy's Avatar
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    Originally Posted by raktarok View Post
    Who said that?
    You did.

    Originally Posted by raktarok
    So it's pretty much like SS.
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    Originally Posted by Engineer_Guy View Post
    You did.
    Where did I say SS was 5x5?
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    Originally Posted by raktarok View Post
    Where did I say SS was 5x5?
    It was a smart ass way of telling you how SS and Reg Park's 5x5 are different.
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    Thumbs up EXPERIENCED LIFTERS, can 30 mins cardio on off day be done with reg parks 3 phase

    Originally Posted by LPAthickness View Post
    It certainly worked for Reg Park. I love the 5x5 paradigm, it works wonders. As long as you're training and eating correctly, you will get pretty massive and very strong.
    Been searching these posts for ages, starting Reg Parks 5x5 three phase soon. I'm not exactly a beginner I've done a few weeks of stronglifts in the past, made gains and switched to a bb split and had some decent size. I haven't lifted in a number of months and have been relying on bodyweight to at least partially maintain some size, it has but nothing fantastic as you'd expect. I WILL be undertaking this program for the 9 months or longer depending on how im performing at each phase. I'm a natural lifter, right now im about 210 at 6 foot but it aint all muscle right now from my layoff but i'll fix that before I begin. My question is, considering the juggernaut volume of this program when it reaches phase 3, can in your opinion 30 mins steady state cardio be done on Tuesday, Thursday and Saturday, if the program is mon, wen, fri? I think the 30 mins three times a week would help keep excess mass from calorie consumption in check?
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    Strong 1 year bump.

    Keeping calories in check will keep excess mass gain in check. cardio isn't really needed for that.
    Blah cutting.

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