Beginner Workout:Reg Park




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:
M&S Writers
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

    5×5 – All exercises utilizing a 5×5 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

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