Reg Park’s Three Phase 5×5 Program
Phase 1
45-degree back extension 3 sets, 10 reps
Back squat 5 sets, 5 reps
Bench press 5 sets, 5 reps
Deadlift 5 sets, 5 reps
Rest 3-5 minutes between the last 3 sets of each exercise and train three days per week for three months.
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Phase 2
45-degree back extension 3-4 sets, 10 reps
Front squat 5 sets, 5 reps
Back squat 5 sets, 5 reps
Bench press 5sets, 5 reps
Standing barbell shoulder press 5 sets, 5 reps
High pull 5 sets, 5 reps
Deadlift 5 sets, 5 reps
Standing barbell calf raise 5 sets, 25 reps
Rest 2 minutes between sets and train three days per week for three months.
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Phase 3
45-degree back extension 4 sets, 10 reps
Front squat 5 sets, 5 reps
Back squat 5 sets, 5 reps
Standing barbell shoulder press 5 sets, 5 reps
Bench press 5 sets, 5 reps
Bent-over barbell row 5 sets, 5 reps
Deadlift 5 sets, 3 reps
Behind-the-neck press or one-arm dumbbell press 5 sets, 5 reps
Barbell curl 5 sets, 5 reps
Lying triceps extension 5 sets, 8 reps
Standing barbell calf raise 5 sets, 25 reps
Rest 2 minutes between sets and train three days per week for three months.
Try out the legend’s workout program, modify it to your needs and watch yourself grow. Let us know if program works for you in the comments below and be sure to follow Generation Iron on Facebook and Twitter.
