Reg Park’s 5×5 Old School Routine

This article is still a draft!

Phase 1

1.45-degree back extension 3×10
2.Back squat 5×5
3.Bench press 5×5
4.Deadlift 5×5

Phase 2

1.45-degree back extension 3-4×10
2.Front squat 5×5
3.Back squat 5×5
4.Bench press 5×5
5.Standing barbell shoulder press 5×5
6.High pull 5×5
7.Deadlift 5×5
8.Standing barbell calf raise 5×25

Phase 3

1.45-degree back extension 4×10
2.Front squat 5×5
3.Back squat 5×5
4.Standing barbell shoulder press 5×5
5.Bench press 5×5
6.Bent-over barbell row 5×5
6.Deadlift 5×5
7.Behind-the-neck press or one-arm dumbbell press 5×5
8.Barbell curl 5×5
9.Lying triceps extension 5×5
10.Standing barbell calf raise 5×25

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

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