Reg Park Beginner Workout

Arnold Schwarzenegger idolized bodybuilding legend Reg Park. This workout, provided by Kaya Park (Reg Park's grandson) was used by Arnold and yielded great results.

Workout Summary

Build Muscle
Full Body
Barbell, Bodyweight
Male & Female

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
About The Author
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187 Comments+ Post Comment

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Posted Wed, 04/29/2015 - 14:54

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.

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Posted Tue, 05/12/2015 - 19:04
Gregory Conner

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!

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Posted Sat, 01/17/2015 - 10:13

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

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Posted Mon, 12/29/2014 - 14:56

and what about barbell curl in workout A

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Posted Thu, 09/11/2014 - 15:13

Can I switch forearm work with bicep work on workout A and Triceps on B?

Also, how much weight should I start out with

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Posted Thu, 08/21/2014 - 09:56

Hi Steve,

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?

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Posted Mon, 08/04/2014 - 07:12

How much does this routine last and what do I have to do next ?

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Posted Tue, 06/17/2014 - 09:20

Should cardio and abs still be done on rest days?

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Posted Mon, 06/16/2014 - 03:11

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?

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Posted Mon, 06/02/2014 - 08:36

Could I add swimming on a Tuesday and Thursday? To help burn fat? Or will this effect muscle growth

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Posted Sat, 05/10/2014 - 09:06

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 :)

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Posted Thu, 03/06/2014 - 22:14

So regarding chest. Does this mean that he only did 5 sets a week for that muscle group?

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Posted Sat, 02/22/2014 - 12:04

Hey steve,
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?

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Posted Tue, 02/04/2014 - 06:20

Hey Steve,
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?
Thanks :)

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Posted Sun, 02/02/2014 - 15:50

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!

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Posted Mon, 01/13/2014 - 22:07

What is a good supplement to start off on when beginning to lift weights.

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Posted Tue, 12/10/2013 - 17:03

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

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Posted Mon, 11/25/2013 - 14:16

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?

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Posted Fri, 11/15/2013 - 04:17

Do I do cardio with this workout.


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Posted Mon, 09/02/2013 - 05:31
Sammy Athome

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?

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Posted Sat, 08/17/2013 - 02:29

Hi Steve, can I use heavy Dumbells set in this program instead of a Barbell? Thanks

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Posted Sun, 07/21/2013 - 16:44

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

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Posted Sat, 07/20/2013 - 13:55

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

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Posted Thu, 07/18/2013 - 17:00

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

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Posted Sun, 05/26/2013 - 12:18

How much rest between sets and reps?

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Posted Thu, 05/23/2013 - 07:46

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)

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Posted Fri, 05/10/2013 - 10:20

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.

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Posted Sat, 04/20/2013 - 15:31
Anand vaid

5x5 is the best,weight vests aint heavy enough,belts and chains are way better,forget supplements they all crap!just do it

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Posted Mon, 04/15/2013 - 09:56
bull in a china shop

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

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Posted Sun, 04/14/2013 - 16:18

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.

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Posted Wed, 04/10/2013 - 09:12

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

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Posted Sun, 03/24/2013 - 13:41
Big Mike

Arnold knows what it means when it comes to lifting. I go by his program and it works.

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Posted Tue, 02/26/2013 - 04:51

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)

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Posted Sun, 02/24/2013 - 08:54
Tan 66

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.

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Posted Sat, 02/23/2013 - 02:04
Tan 66

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.

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Posted Fri, 01/25/2013 - 15:17

How much rest should you take in between your warmup set and working set

mnsjason's picture
Posted Fri, 01/25/2013 - 19:18

I stick to about 30 seconds.

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Posted Sun, 01/06/2013 - 15:28

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

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Posted Sat, 12/29/2012 - 19:03
mike callanan

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

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Posted Sun, 12/16/2012 - 11:35

I have read some comments and just to let you know young guys you can't get big muscles overnight guess what it won't happen, first thing stop looking at these HUGE guys in those magazines and have some common sense these guys are big because of drugs! If you want strength and size reg park routine is great! your not sore your joints don't hurt please follow the program it works remember work hard eat right and take the needed time off you will get results your looking for and one more thing reg alwalys workout abs,forearms and calves everytime he workout.

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Posted Wed, 11/28/2012 - 08:38

I'm 16.. 170lbs. Been lifting for the past year and a half and I got some results but I've been going on and off on programs. Last year I weighed 150lbs so I feel I've done something but its not all miscle(I just wanted to gain some mass) but I want to know if this program is going to help. I really want muscle and wanna get great results. Just need reassurance if this is the right one to do?

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Posted Mon, 10/29/2012 - 05:49

what would be a decent diet plan to go with this workout

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Posted Mon, 08/20/2012 - 21:08

I'm 15 years old and I wanted to ask if this workout is appropriate for a teen (I'm a guy), and if it is, will it help me pack on some serious mass? Also I've heard that teens shouldn't do deatlifts, because it stuns their growth so I don't know if I shoud do them or not.

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Posted Mon, 07/23/2012 - 22:57

I'm 16 5 10 140 lbs I've been working out for 6 months but just recently became somewhat knowledgeable. Would this help form a good base at my age and would adding 2 sets of curls and 2 sets of triceps help maximize gains by directly targeting those muscles or no?

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Posted Tue, 06/12/2012 - 19:59

I'm 24 6'5 195 I use to work out a lot and got up to 225 all muscle mass in a matter of 6 months I went from my 195 up to the 225 I quit going to the gym and in another 6 months lost it all i have just started going back is this the right workout for me I don't care about exercises that are geared for getting cut I just want to gain mass and strength obviously I have been blessed with great genetics for gaining mass rapidly just need to know if this is the right workout to get me to the first plateau? Thanks man

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Posted Fri, 05/18/2012 - 16:21

Do I need to do any cardio with this workout program?

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Posted Thu, 05/17/2012 - 16:06

Im 5'9" and weight 135 Lbs .. I find it hard for me gain mass or muscle.. Is there additinal things that i can add to this workout to ensure mass gain

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Posted Wed, 05/09/2012 - 00:40

Im thinking of doing this routine for the summer and finishing each workout with an hr of basketball and then 15 laps in the pool good idea? and marco try egg protein its probably the easyest to diegest

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Posted Fri, 04/20/2012 - 14:26

Nice workout ....I was thinking of incorporating a whey protein in my diet to fulfill my growing needs....well come to find out I'm allergic to the stuff...any thoughts on a protein supplement that would be safe for meet to take....I can only eat so much meat....and I'm allergic to peanuts too...plz help

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Posted Sat, 04/07/2012 - 17:08

Hi Steve,
I have two inquiry regarding this program. I am a beginner with a little experiance as i've been on and off for the last 3 years. I just did 4 weeks of GVT and looking to change my routine as i intened to cycle GVT with an alternative routine. Would this be a good fit for my purpose. BTW, i am looking to gain muscle and loose fat around my mid section.

My second inquiry is regarding the front squat, is there an alternative for this exercise?