Please Scroll Down to See Forums Below
.jpg "Research Chemical Sciences")
.png "Research Chemical Sciences")
5x5 program question
- Thread starter Seansean
- Start date
No problem. That's an awesome site.
Yo southern, wat do you think of this 5x5?
http://www.trainingdimensions.net/tdArticles/Reg Park.pdf
I was thinkin maybe ill do a 9 month old-old-school session and see wat kind of results i get.
http://www.trainingdimensions.net/tdArticles/Reg Park.pdf
I was thinkin maybe ill do a 9 month old-old-school session and see wat kind of results i get.
Holy crap. That 5x5 is an insane amount of volume in phases 2 and 3...Would probably take like 3 hours to complete those workouts. Wouldn't recommend this for beginners.
Reg Park's Three Phase 5x5 Program
*Everywhere it says 5x5 the trainee is to do 2 ramped warm-up sets and then 3 sets at working weight
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.
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.
Reg Park's Three Phase 5x5 Program
*Everywhere it says 5x5 the trainee is to do 2 ramped warm-up sets and then 3 sets at working weight
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.
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.
