Workout Summary
Main Goal:
Build Muscle
Workout Type:
Full Body
Training Level:
Beginner
Days Per Week:
3
Equipment Required:
Barbell, Bodyweight
Target Gender:
Male & Female
Author:
Workout Description
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.
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.
Workout Notes
- 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.
| Workout A | ||
|---|---|---|
| Full Body | ||
| Exercise | Sets | Reps |
| Squats | 5 | 5 |
| Pull Ups or Chin Ups | 5 | 5 |
| Bench Press or Dips | 5 | 5 |
| Forearm or Grip Work | 2 | 10 |
| Calf Exercise | 2 | 15-20 |
| Workout B | ||
|---|---|---|
| Full Body | ||
| Exercise | Sets | Reps |
| Front Squats | 5 | 5 |
| Barbell Rows | 5 | 5 |
| Standing Military Press | 5 | 5 |
| Deadlifts | 3 | 5 |
| Forearm or Grip Work | 2 | 10 |
| Calf Exercise | 2 | 15-20 |
Comments (159)
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Posted Sun, 05/09/2010 - 16:14
I have a Q about this workout, how much weight should i lift, with each workout
i'm 18 years old 5,8 and whey 71 kilo.
Thanks
Posted Mon, 05/10/2010 - 08:29
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. Pick a starting point for your working weight, and try to add 2.5 to 5 pounds each week. If you can't complete 3x5 with a weight, keep using that weight until you can perform 3x5.
Posted Sat, 08/04/2012 - 03:26
dannny lifting light for the first two sets and on your third set do your body weight but if ya can do more please do so i started training at 14 i could only deadlift 30kgs and at this very moment in time im 1 stone heavier im 86 and im 15 and i can deadlift more than bodyweight at 180kgs
Posted Sat, 12/29/2012 - 19:07
You want it to be so wen you hit your 5th rep per set its extremley difficult tus taking you out of comfort zones and building solid bulk muscle raise you target weight by 1kg per 2weeks
Posted Mon, 05/10/2010 - 16:13
Hi I see that this workout is a begginer workout, how long should i do this for and what sort of routine should i move up to
Thanks
Ashley
Posted Tue, 05/11/2010 - 09:04
I would run it for 4 to 6 months. I will be posting more full body routines on the site. Please look for those in the near future.
Posted Tue, 05/11/2010 - 22:54
no ab work?
Posted Fri, 05/14/2010 - 13:27
is there a more advanced version of this basic setup?
Posted Fri, 05/14/2010 - 17:36
I;m working right now on some more advanced full body routines. Expect them on the site by Tuesday.
Posted Fri, 05/14/2010 - 17:37
ok, so we should switch over too that workout?
Posted Tue, 05/25/2010 - 02:24
Amazing gettin results in 1month!
Posted Tue, 05/25/2010 - 08:12
Glad to hear it!
Posted Sat, 06/12/2010 - 14:10
This is a great routine, thanks. I am using it as I am getting back in body building, and I seeing great results. After I run this for a few months, which routine do you recommend to graduate to?
Posted Sat, 06/12/2010 - 15:26
I would advance to one of these fullbody workouts:
http://www.muscleandstrength.com/articles/forget-steroids-5-fullbody-wor...
Posted Sun, 06/13/2010 - 11:00
I was just wondering, starting out on this routine how do I establish my 100% workout weight. For example do I workout a weight where I can just about lift my last rep in my first proper set, or do I have a weight where it is comfortable but burns towards the end of my sets. This may sound silly but I am completley clueless at all this. Are there any articles you could send me links to for guidance. Thanks
Posted Sun, 06/13/2010 - 11:14
When you can complete the last 3x5 sets with a given weight, increase the weight. You might have some workouts where you can't hit 5 reps for the 3x5...that's ok.
Posted Mon, 06/14/2010 - 09:24
Just wondering with this workout hw long should I rest in between sets and shoul I do all of one excercise before I go to the nexxt one. Eg. do all 5 sets of the squats before I go on to the pull ups etc.
Posted Mon, 06/14/2010 - 09:35
For big exercises like squats and deadlifts you may need to rest 3 to 5 minutes between sets. For other exercises, rest about 2 minutes between sets.
Regarding exercises, perform all sets for one exercise before moving on to the next.
Posted Fri, 06/18/2010 - 11:35
im just starting to work back out. im 20 y/o and weigh 185 lb. how long should i perform this routine before i switch to a more advanced one?
Posted Fri, 06/18/2010 - 15:03
This workout can be run for quite some time. I would continue to use it as long as you are experiencing results.
Posted Fri, 06/18/2010 - 11:39
do you reccomend takin products like NO2 or testosterone?
Posted Fri, 06/18/2010 - 15:02
Nitric oxide...yes. NO products serve me well.
I assume you mean a testosterone booster? That depends on your age and situation. If you are young, generally no.
Posted Sun, 06/20/2010 - 21:47
im 20 years old, but i look older. ive taken NO and Creatine before but never testosterone ive did some research and havent found any negatives on it. i weight about 185lbs. and im in the army so ive been pretty active just not recieving the results i want
Posted Mon, 06/21/2010 - 15:16
There are no real negative side effects with taking a testosterone booster.
Results come from eating enough to gain weight and pushing for more reps/weight on every set of every workout.
Posted Mon, 06/21/2010 - 16:52
im a little chubby, mostly in the stomach. i try to watch what i eat so i dont gain weight. do i need to stop that and wolf down everything then?
Posted Mon, 06/21/2010 - 19:50
If you want to gain muscle I would aim to gain about 2 pounds per month the first year of training. Eat about 200 to 500 more calories then it takes to maintain your weight.
Posted Mon, 06/21/2010 - 13:38
Do you recommend adding ab training to this workout? If so, any reccomendations? How many ab exercises/how often?
Posted Mon, 06/21/2010 - 15:07
Hi David,
You could add in 2-3 sets of weighted situps a couple times per week.
Posted Mon, 06/21/2010 - 15:11
I'm 6'3 360 and I'm wondering where should I start. Should I conceitrate on fatloss/tone or should I dive right in using this exercise.
Posted Mon, 06/21/2010 - 15:14
Hi Ox,
I would concentrate on fat loss and lifting heavy weights.
You should start with a beginner-style routine, and after you have exercise form down, start slowly adding weight. After a month or two you really want to start pushing yourself for more reps/weight on every set possible. This will help you hold muscle while cutting fat.
Posted Tue, 06/22/2010 - 00:29
I'm 15 and weigh 140 pounds,I am in good physical shape alredy. Would you recommend that I start these series of workouts now or should I wait?
Posted Tue, 06/22/2010 - 14:51
Hi Trel,
If you have the goal of adding muscle, I would recommend starting now.
Posted Wed, 06/23/2010 - 07:26
hey steve,
im performing ur workout, im now in my 2nd week. i just bought my first test booster, i was wondering if i could stack my whey protein, NO2, and megamen sports. and should i buy additional supplements such as vitamin B12 or Amino Acid?
Posted Wed, 06/23/2010 - 14:53
Hi Adam,
It's a good idea to use a quality multivitamin. I would also recommend fish oil for general health, and if you have the money Scivation Xtend...which helps with recovery and reduces muscle soreness.
Posted Mon, 06/28/2010 - 00:31
hi im 20 years old im 6'1" and weigh 135 lbs.I am trying to gain as much weight preferably in muscle as i can im going to be going to school to become a firefighter in the fall wich is very physical i want to be sure im able to perform all the tasks required. ive been doing this workout for about a week and i take a weight gainer/ protein shake creatine no explode and p-slin i was wondering what you recomend for me to do for rapid increas.
Posted Mon, 06/28/2010 - 11:30
Hi Trixter,
The real keys are training for more reps and ultimately more weight on the bar at every opportunity, and eating to gain weight. At your height and weight I would set a goal to gain at least 2-3 pounds a month while training hard. You will have to adjust your calories to zero in on the proper amount of daily food. Make sure you are eating at least 30 to 40 grams of protein every 2.5 to 3 hours.
Regarding training...if you don't push yourself on every set, there is a strong chance that you won't add as much muscle, and more of your gains will be fat.
Posted Tue, 06/29/2010 - 22:42
question:
how does the chin ups and pull ups work with the 5x5 routine? theyre body weight excercises and there is no provision to use 60 and 80 percent weight for warm up sets. are these pull ups and chin ups supposed to be using a weighted vest?
Posted Wed, 06/30/2010 - 14:36
Hi Nicholas,
You are correct. You would use a weighted vest or weighted belt.
Posted Fri, 07/02/2010 - 13:50
I am 50 years old and have gotten out of shape and would like very much to get that lean and mean look back. Looking over the work out program here I don't see much for the core. I have gained weight in the stomach area and want to flatten it out and get the six pack back. Should I go to a different work out or go ahead and start this one and when I peek go to something different?
male: 50 y/o
height: 5'9"
weight 230lbs
Also what would be the best diet plan for me?
Posted Tue, 07/06/2010 - 15:19
Hi Stevie,
The heavy compound lifts in this style of workout will heavily tax your abs. You can add in additional ab workout on any/all days if you like.
Really, any muscle building workout is OK to use. I would pick the one that you find the most engaging.
For diet, eat at least 30 to 40 grams of protein every 2.5 to 3 hours, and try to eat between 2300 and 2500 daily calories. Your goal is to lose about 2 pounds per week, so you may have to adjust your daily calories to hit this goal.
Posted Mon, 07/26/2010 - 21:32
I'm 41 years old and I have never done any weight lifting. Is this workout a good place to srart?
Posted Tue, 07/27/2010 - 14:26
Hi Miroslava,
You could use this program. I would take at least a month and use a moderately light weight, and practice your exercise form before trying to use heavier weights.
Posted Wed, 07/28/2010 - 02:31
Hey Steve,
I'm 24 years old and about 132 lbs and I've always had trouble gaining weight. I was a smoker for 8 years when I did work out so I can understand my dificulties. I have quit smoking 5 months ago and started working out at home with a few free weights but only gained about a pound in the last 3 months. I was wondering if anything should be adjusted for a hardgainer? I've only been doing basic exercises such as curls, push-ups, sit-ups so far. Thanks for your time...
Posted Wed, 07/28/2010 - 14:39
Hi Chris,
First you want to make sure you are training hard. Always push for more reps on every set, and when you can perform the recommended number of reps for a set, add weight.
For diet, a beginner can gain up to 15 pounds of muscle during his first year of hard training. A reasonable goal during this time is a 2 pound gain on the scale. I would recommend eating about 3500 calories per day, including 30 to 40 grams of protein every 2.5 to 3 hours. If you are not gaining weight, eat more. If eating more is difficult, try drinking whole milk instead of water.
Basic exercise won't help much because your body adapts rapidly. They can get you in shape, but they won't help with muscle gains.
Posted Sat, 07/31/2010 - 00:29
Am I to understand that biceps and triceps are only worked as secondary muscles in push/pull movements during this routine? I am familiar with Reg Park's 5x5 but thought he incorporated separate bi/tri workouts.
Posted Sat, 07/31/2010 - 10:48
Hi David,
Yes, biceps and triceps are not directly targeted. This beginner routine from Reg comes from Kaya Park, Reg’s grandson. There are many routines floating around the Internet associated with the Reg Park name that he didn't actually use or recommend.
Posted Tue, 08/21/2012 - 20:28
Ok, but if they are not directly targeted, will they get big enough? I mean until now I've been targeting them directly (3 exercises for biceps and 3 for tricep) and if I stop targeting them directly, won't they get smaller or something? And will it be ok if I add some exercises for upper arms to this program?
Posted Tue, 08/03/2010 - 14:28
Hi steve,
i decided to get back to training after a couple of years.
i am 20 years old and about 178cm - 70kg.
would you recommend this routine for me?
i seem to have lost some strength and muscle and taken on some fat around legs, glutes and stomach.
what alterations do you suggest?
what about abs and bi/tris? cardio?
(if this routine isn't suitable for me, please suggest another one)
thanks!
Posted Tue, 08/03/2010 - 19:13
Hi Dennis,
This is a wonderful routine. Use it will a solid eating approach and you will make great gains.
Posted Sun, 08/08/2010 - 17:53
Whats working weight ? 1RM
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