Reg Parks 9 month 5x5 Anyone Done it?

[paycheck]

Returning lifter and looking to try Reg Park's 5x5. Just wondering if anyone has given it a go?

Phase 1 3 months
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

Phase 2 3months
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.

Phase 3 3 months
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.

[cdurflinger]

Never heard of it. Looks like a pretty ****ty program though. What is your goal?

[Jonnyg419]

I don't think that it looks sh**y at all, I would probably add a little extra side work in the first couple of months just so your not playing catch up with other muscles. But if you have been out of the lifting game for a while, that routine def looks like it will give you a solid foundation of strength and mass.

[Jonnyg419]

.....and no I have never tried it, but I have done 8 week periods of 5x5 training and it has worked wonders for me.

[MyronLatsBrah]

Looks like a decent strength program that transitions into hypertrophy also.

Personally if I was going to follow a program like the one you posted I would just follow SS or stronglifts.

[musikguy72]

Looks like a decent strength program that transitions into hypertrophy also.

Personally if I was going to follow a program like the one you posted I would just follow SS or stronglifts.

Funny you should say that. SS and stronglifts were inspired by Reg Park.

OP: it's legit although some modern tweaks have been made ala Stronglifts and Starting Strength, you can't go wrong with the original.

[ohlawdy111]

It's alright. I think this one from him is much better:

Workout A:

Back Squats 5×5
Chin-Ups or Pull-Ups 5×5
Dips or Bench Press 5×5
Barbell Curls 2×10
Wrist Work 2×10
Calves 2×15-20

Workout B:

Front Squats 5×5
Rows 5×5
Standing Press 5×5
Deadlifts 3×5 (2 warm-up sets and 1 “stabilizer set”)
Wrist Work 2×10
Calves 2×15-20

Training Schedule:
Week 1: A, B, A
Week 2: B, A, B
Week 3: A, B, A and so forth.

[paycheck]

Thanks for the replies. I was looking for a challenge I guess more than anything. I figured that this was good way to go seeing that I respond well to 5 reps and this seems to be great for both strength and bb. I'm still undecided but after thinking about it I might go with SS just because of the balance.

[cdurflinger]

Lol, negged for that comment. Thanks

[Marcusgs]

Wow looks good but by phase 3 you would be spending a lot of time in the gym

[paycheck]

Well by the time I get to phase 2/3 I was planning On getting a home gym so I be working from home.


But I have a question, would there be any imbalances from phase one? And would simply adding chins dips correct that

[Marcusgs]

Phase 1 looks pretty similar to some other 5x5 programs and if there are imbalances the following 2 phases should help with that

[paycheck]

That's what I thought

[bravo96]

it looks like hardly any upper back work for 6 months.

[Jhemre]

It's alright. I think this one from him is much better:

Workout A:

Back Squats 5×5
Chin-Ups or Pull-Ups 5×5
Dips or Bench Press 5×5
Barbell Curls 2×10
Wrist Work 2×10
Calves 2×15-20

Workout B:

Front Squats 5×5
Rows 5×5
Standing Press 5×5
Deadlifts 3×5 (2 warm-up sets and 1 “stabilizer set”)
Wrist Work 2×10
Calves 2×15-20

Training Schedule:
Week 1: A, B, A
Week 2: B, A, B
Week 3: A, B, A and so forth.

IMO that's a pretty good routine for a beginner.

[GinjaNinja85]

It's alright. I think this one from him is much better:

Workout A:

Back Squats 5×5
Chin-Ups or Pull-Ups 5×5
Dips or Bench Press 5×5
Barbell Curls 2×10
Wrist Work 2×10
Calves 2×15-20

Workout B:

Front Squats 5×5
Rows 5×5
Standing Press 5×5
Deadlifts 3×5 (2 warm-up sets and 1 “stabilizer set”)
Wrist Work 2×10
Calves 2×15-20

Training Schedule:
Week 1: A, B, A
Week 2: B, A, B
Week 3: A, B, A and so forth.

I also much prefer this one. The other one looks hellishly tough and not as balanced.

[paycheck]

I also much prefer this one. The other one looks hellishly tough and not as balanced.

Thank for the replies. After doing some reading I think that the routine that is perfered is not the beginner routine but the routine that he did when went down to south Africa.


Further I don't think park did the routine but what I think he though should be done.