7/28/2019 Reg Park 5x5

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Phase One

45-degree back extension 3x10Back squat 5x5Bench press 5x5Deadlift 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 3-4x10Front squat 5x5Back squat 5x5Bench press 5x5Standing barbell shoulder press 5x5High pull 5x5Deadlift 5x5Standing barbell calf raise 5x25

Rest 2 minutes between sets.

Train three days per week for three months.

Phase Three for Bodybuilders

45-degree back extension 4x10Front squat 5x5Back squat 5x5Standing barbell shoulder press 5x5Bench press 5x5Bent-over barbell row 5x5Deadlift 5x3Behind-the-neck press or one-arm dumbbell press 5x5Barbell curl 5x5

Lying triceps extension 5x8Standing barbell calf raise 5x25

Rest 2 minutes between sets.

Train three days per week for three months.

5x5 includes two progressively heavier warm-up sets and three sets at the same weight.

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: 1x5, 1x3, and 3x1 (for each lift). Take the next four days off from the gym, a

nd then begin the next phase of training.