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Reg Park Workout Plan – A Beginner's Guide to Bodybuilding


Reg Park Workout Plan – A Beginner's Guide to Bodybuilding
Table Of Contents

Reg Park was a bodybuilder and famous actor of 1950s and 1960s. He is best known for his roles in Hercule's movies. Reg Park's workout routine was based on the principles of strength training. He believed that to build muscle, one must first develop strength. His routines were designed to help lifters gain strength and size.

One of Reg Park's most famous routines is the 5x5 system. This system involves performing five sets of five reps for each exercise. The goal is to increase the weight lifted each week while still being able to complete all five sets of five reps.

The 5x5 system is a great way to build strength and size. However, it is essential to note that this system is not for everyone. If you are a beginner, it is recommended that you start with a lower volume routine and gradually work your way up to the 5x5 system.

Another one of Reg Park's famous workout routines is the 3-day split. This routine involves training different muscle groups on different days. For example, you would train chest and back on day one, legs on day two, and shoulders and arms on day three.

The 3-day split is a great way to focus on specific muscle groups and ensure that you are getting adequate rest between workouts. However, it is essential to note that this routine should only be used by experienced lifters who understand how their bodies respond to different types of training.

If you are new to strength training, it is recommended that you start with a full-body routine. This type of routine will allow you to understand better how your body responds to different types of exercises. Once you understand this, you can then start to focus on specific muscle groups with more targeted routines.

No matter what type of routine you choose, it is essential to ensure that you progress slowly and steadily. Strength gains take time, and there is no point rushing the process. 

Start with a weight you can comfortably lift for the prescribed number of reps and focus on increasing the weight each week. If you try to lift too much too soon, you will only injure yourself.

Take your time, focus on form, and be patient. If you do these things, you will see results.

Workout Description

The workout plan is designed for beginners to get started with bodybuilding. The Reg Park workout plan consists of three days per week of weight training, with each session lasting for around an hour. The workout starts with a warm-up and stretching, followed by weightlifting exercises targeting different muscle groups, along with some cardiovascular exercise to help improve fitness and endurance.

The program continues for 8 weeks, and the equipment you will need is a weight bench, some dumbbells, and a barbell. You can also start with your bodyweight. 

This workout plan is designed to help beginners build muscle mass and strength and improve their cardiovascular fitness. It is important to note that this plan should not be followed for more than a few months, as advanced lifters will quickly outgrow it.

If you are new to weightlifting or have been away from the gym for a while, the Reg Park workout plan is a great place to start. Remember to focus on form and technique rather than lifting heavyweights. With time and practice, you will be able to increase the amount of weight you lift safely. It is also important to take enough rest. 

The Reg Park Workout includes two workout sets: Workout A and workout B. The ideal approach is to work out three days a week, including Monday, Wednesday, and Friday. You can alternate the workout as follows:

Week 1: A, B, A

In week one, you will be doing workout A on Monday, B on Wednesday, and then workout A again on Friday. Feel free to make any changes that you want to include. All exercises in both categories have 5 sets with 5 reps each. With each set, make sure to increase the weight.

The weekly breakdown of Reg Park's workout is here. You can make changes to the programs at your convenience.

Week 1: A, B, A

Week 2: B, A, B

Week 3: A, B, A

Week 4: B, A, B

Week 5: A, B, A

Week 6: B, A, B

Week 7: A, B, A

Week 8: B, A, B

Workout A







Bench Press






Dumbbell Curls









Standing Calf Raise



EZ Bar Preacher Curls



Final Words

The Reg Park workout is an excellent workout for those who want to improve their strength and size. Olympic weightlifter Reg Park created this workout. The workout consists of three main lifts: the back squat, bench press, and deadlift.

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