- Main GoalBuild Muscle
- Workout TypeFull Body
- Training LevelBeginner
- Program Duration12 weeks
- Days Per Week3
- Time Per Workout60 minutes
- Equipment RequiredBarbell, Bodyweight
- Target Gender Male & Female
- Workout PDF Download Workout
Want to train like Arnold Schwarzenegger? Arnold idolized natural bodybuilding legend Reg Park, and utilized this fullbody routine to build a great foundation. Though Arnold was not a natural lifter, this routine is designed for beginning natural bodybuilders, and will yield quality results.
Editor's note: See our full Reg Park inspired workout plan here.
There are two workouts in this program: Workout A and Workout B. Workout three days a week, on Monday, Wednesday and Friday, and alternate workouts as follows:
- Week 1: A, B, A
- Week 2: B, A, B
- Week 3: A, B, etc.
- 5x5 - All exercises utilizing a 5x5 protocal include 2 warmup sets. The first set is 5 reps with 60% of your working weight. The second set is 5 reps with 80% of your working weight. The final 3 sets are performed with 100% of your working weight. So again, of the 5 sets that you perform for these exercises, the first 2 sets are warmups.
- Deadlifts - Deadlifts are performed using 2 warmup sets (at 60% and 80% of working weight), and one working set performed with heavy weight for 5 reps. So again, of the 3 sets that you perform for deadlifts, the first 2 sets are warmups.
|Pull Ups or Chin Ups||5||5|
|Bench Press or Dips||5||5|
|Forearm or Grip Work||2||10|
|Standing Military Press||5||5|
|Forearm or Grip Work||2||10|
Sirs, you forgot the 5x5 Arm Curls in (A) day.
Im adding; 3 x10 : 45 degree Back extension; every workout 1st place.
Yes, I think they forgot, but the original routine called for 2 sets of 10 reps on barbell curls. 5x5 also works though :) In this routine, side delts lack a bit, so I do dumbbell side raises in workout A, and for some more chest work, I do dumbbell flys in workout B.
Regarding the deadlift - I prefer to not use a double over hand grip. I prefer to use an underhand grip with my left hand and only an overhand grid for my right hand. I am right-handed if it matters. I feel more comfortable and can lift more weight. My question is: Is it OK for me to continue doing this, or should I use a double overhand grip as the workout routine as it?
Can I use this for cutting?
Yes. Heavy lifting is great rather cutting or bulking
I am really happy with what I found on here its been working.
I am a beginner looking to start a routine and want to gain weight/muscle after a big layoff and have a bench and weights at home that includes a leg extension/curl attachment.
I would like a routine here that includes leg curls (but not extensions, I'd prefer squats) but without having to use anything else other than barbells, dumbbells and my bench (no machines or pullups etc.).
Can someone please tell me if there's something here or bases of some advice in articles how I can design my own routine (such as
The program you've commented on fits that description. I think it would be a good place to start.
Hope this helps!
You mean THIS one?
i am 40 and just recently started back to the gym after acouple years. is this program saying to lift your body weight the very first time of going back to the gym and what proper diet should i be on to build but not gain to much weight.
For the first several training sessions start with weights that are very manageable with GOOD FORM. The plan is to gradually increase the weight in a linear progression. Within a short time the weights get VERY BIG. Don't feel discouraged or weak for starting on the low side. It is essentially the same as "Starting Strength," except for power cleans vs barbell rows. "Stronglifts 5×5" is also very similar. Eat enough to support your training depending on your starting point: if low muscle/low fat, eat high protein/high carb with enough calories to make gains. If low muscle/high fat, eat high protein/moderate carb. Ultimately, you have to discover for yourself what diet allows muscle and strength gains while keeping excess fat in check. Whatever one you use, these are the best size and strength programs out there. I'm 47 and use Starting Strength. Good luck and keep working hard!
I like body building its my passion i forget my studies and focus on body building thts why i m like all builder and do best workout bless all the builder thankyou
and what about barbell curl in workout A
Can I switch forearm work with bicep work on workout A and Triceps on B?
Also, how much weight should I start out with
Can I add dips? I know that i should choose between dips and bench, but I would like to do them both.
So if it ok, were You recommend to add them? Maybe in B ? Or at the end of A?
How much does this routine last and what do I have to do next ?
Did Steve ever answer ur question about how long Reg Park workout routine last?? Plz let me know thx bud.
Should cardio and abs still be done on rest days?
What would you recommend for the Forearm or Grip Work?
Would Lat Pull-downs be a good alternative for Pull Ups as i don't have access to a pullup bar?
Could I add swimming on a Tuesday and Thursday? To help burn fat? Or will this effect muscle growth
Hi steve and others, what weight would you advise i use as i am 15 and a boxer, ive finished the 8 week novice workout and made some incredible gains and now i am thinking about starting this workout but would i be able to incorporate it into my current workout? i want to mix things up and really push myself, many thhanks Nathan :)
So regarding chest. Does this mean that he only did 5 sets a week for that muscle group?
I'm 13 and want to be pretty buff for my age. I weigh about 130 i could do 50 push ups and do them about everyday. I want to have a bigger chest and biceps, What should I do?
I have been doing Stronglifts 5x5 for over 2 months and it has been great. My current stats are 16 years old, 5 '8.5 feet, 71kilos. My bench is 135lbs, Squat 140lbs, deadlift 225lbs, OHP 90lbs and Row 125lbs. So do you think that I should switch over to this version with Front Squats, Pull ups, Chin ups etc or keep doing Stronglifts with extra isolation mentioned here like forearm, calf work and abs?
This is my go to routine for packing on some serious muscle in a short amount of time.
Should be done as a progressive overload program, adding 5lbs. to each exercise every
Other day. These exercises release serious amounts of growth hormone, people will think your on
Steroids within 3 months. No need for ab work as your core will be anihalated by progressive squats
and dead lifts. Great ectomorph routine!
Will this put some muscle on a 55 year old Martial Artist?
What is a good supplement to start off on when beginning to lift weights.
Hey Steve I'm 44 and was wondering how do you stay motivated to keep training.been training on and off since I was 13 and find my motivation is not what it used to be.any suggestions would be greatly appreciated
I am currently unable to do pull ups, so what exercise can i use now to get in shape for pull ups in the future?
Do I do cardio with this workout.
Heya Steve, I'm 47yrs old thin but muscular with a touch of belly fat (that just doesn't want to go). I jog and do weights in my shed, eat well etc. Have you got any idea what I can do to get rid of that last bit of belly fat covering my abs. And also what brand of test booster and NO do yo recommend?
Hi Steve, can I use heavy Dumbells set in this program instead of a Barbell? Thanks
Hey Steve ,
I'm 20 years old and weight about 155 lb and I have always been interested in working out but never put my mind too it , I have started working out for the pass 2 months using the monday :chest and back Tuesday : legs .. Ext ... But like I'm a beginner and all those workout are for intermediate , I don't know if I should keep going with out the fear of getting hurt. .. So by any chance if you could help me find the correct workout to get bigger arms n chest .. Well just a bigger upperbody more buff physic it would be very appreciated
hey steve, can you recommend a workout to me, i am a 14 year old boxer and i am aiming to get defined while building muscle, many thanks nathan
i lost weight now i wanna gain some muscles n weight....what are proper workout sets for a begginer like me expecting to be ripped in 4-6 weeks???...i really need da muscle and i'm already using supplements
How much rest between sets and reps?
hi i have started to lift weight 4 month ago but you know my routine was shit in first 2 month... i only can lift 100 lbs at bench press should i start doing this now?(sry for bad english)
Steve, you mention to do this workout for 4-->6 months. Now would this not be a case of train the same, stay the same? My fear is that for such a long period I will not notice any change except in the amount of weight I am lifting.
5x5 is the best,weight vests aint heavy enough,belts and chains are way better,forget supplements they all crap!just do it
i was involved in a car accident years ago and cant seem to get correct form for deadlifts . my back seems to be rounded at the top is there a way to fix this to get good form thanks
hey im 185 cm 71kg i need to get more wight muscle but
need to know how much wight i get in a month? if i do 3 days a week thank you.
hi guys i wanted to know what days, if any, can you do a day of pure lifting when using this program? thanks in anticipation
Arnold knows what it means when it comes to lifting. I go by his program and it works.
I'm currently 21 (turning 22 soon) I've spent the last 6-8 months going from 5'5 and 190 pounds to 5'5 and 135 pounds.
Nearing my goal weight ( I decided to get to a decent weight before even thinking about bulking) However this was done mainly with Cardio and Core body exercises and a 1400 to 1800kcal a day diet (with the occasional maint spike for cycling).
It's done wonders but I am new to all this weight lifting and I'm afraid a good chunk of my cardio killed any lean muscle I may have had.
What is the working weight I start with? 100 PD? or something lighter and work my way up weekly?
Also is this better for aesthetics then SS? (I realize I'm going to have to cut again after any bulk though, but that's the easy part so far lol)
Hi Steve i m 47 yr male doctor working for 6+6 hours per day for 6 days a week. I used to do weight lifting 20 years back. I started strength training twice a week and cardio 2 to 3 times a week for last 7 months without guidance. Still i was able to reduce 4 kg. Can i adapt this plan or more advanced plan. How much Ab. exercises are required.
My Height 5 - 10 feet My Weight 121 Kg.
Can i adapt this routine? I am 47 year active doctor with working hours 6+6 in two shifts for 6 days a week. My height 5 feet 10 inches and weight 121 kg. I m doing strength training and cardio for last 8 months without proper guidance. But i have reduced 4 kgs and my appearance is much better. How should i add cardio+ ab exercises in this routine.
How much rest should you take in between your warmup set and working set
I stick to about 30 seconds.
Hello, i am 27 yrs old ectomorph weighing between 140 to 150 lbs and 5, 11.
I am looking to build strength and power for football, so i don't know where to start and how many calories i should consume in a days
I do this workout and also do it on my bi+tri make sure on every set you do that the 5th rep is a massive struggle so the wait you should use should be that which will take you out of your comfort zone raise this by 1kg per 2 weeks