Reg Park's 5x5 Workout Program for Muscle Mass and Strength

To gain more muscle mass you have to get stronger. If you want to look strong and big you have to try Reg Park's 5x5 Workout Routine. It is great workout routine for size and strength,  that many old school bodybuilders used to build their powerful physique and they were much stronger than bodybuilders today.


Classic Bodybuilders Vs. Modern Bodybuilders

Old school bodybuilders also spent most time performing compound exercises and lifting heavy weights, which recruited more muscle fibers, and it is better for muscle growth. In order to only get stronger with this routine, you shouldn't be in caloric surplus which you need if you want to gain muscle mass and strength with this workout program.

Exercises that Reg Park used to do in his training were squats, deadlifts, bench presses, and power cleans. Reg Park believed that training to failure is a mistake, he believed in gradual progression for gains that last longer. The aim of his workout routine is to do 5 sets of 5 reps with the proper weight and if you can do more than 5 reps with that weight then increase the weight on every training day. But, don't increase the weight if you can't lift it for five sets of five reps. First two sets in Reg Park's workout routine were warm ups and last three were primary work sets. For an example, if you lift 200 pounds on bench press it will look like this:

1 Set - 5 Reps with 160 pounds

2 Set - 5 Reps, 180 pounds

3 Set - 5 Reps, 200 pounds

4 Set - 5 Reps, 200 pounds

5 Set - 5 Reps, 200 pounds

First two sets are great for building confidence and last three sets are the real deal. If you can lift more weight in last three sets, it is time to put 5 pounds more on each set. That is the point of Reg Park's progression, more strength with every training day which results in more muscle mass.

Reg Park's Workout Routine was split into three phases.

5x5 Workout Original Routine by Reg Park:

1st Phase:

EXERCISE	SETS	REPS
Back Extension	3	10
Back Squat	5	5
Bench Press	5	5
Deadlift	5	5

Three days per week for three months then start with phase 2.

2nd Phase:

EXERCISE	SETS	REPS
Back Extension	3	10
Front Squats	5	5
Back Squats	5	5
Bench Press	5	5
Military Press	5	5
Deadlift	5	5
Calf Raise	5	25

Train three day per week before starting the last phase.

3rd Phase:

EXERCISE	SETS	REPS
Back Extension	4	10
Front Squat	5	5
Back Squat	5	5
Bench Press	5	5
Bent Over Row	5	5
Deadlift	5	5
Behind Neck Press	5	5
Barbell Curl	5	5
Triceps Extension	5	5
Calf Raise	5	20

As in first two phases, train three times a week for three months and you are done with Reg Park's 5x5 Workout Routine. Write down your progression every time.

If you are fan of Classic Bodybuilders then also check out Bill Pearl's Workout Routine:


Bill Pearl's Workout Routine for Mass

Mass-Building Workout Program - Gain Muscle Mass for Four Weeks

Workout Program for Mass Gain

There are a lot of Workout Programs for those that want to gain more Muscle Mass. Some of them are split routines (for example, Monday – Chest and Triceps, Tuesday – Back and Biceps, Thursday – Shoulders, Friday – Legs and Calves), and some training programs are full-body workout routines. Some bodybuilders prefer a high number of reps for better muscle pump to stimulate growth and others like to train with lower rep range (for example 6-8 reps per set).

All of these programs will give you some results and you have to decide which program will fit you most. Adapt your workout program to you. If you are a very busy man then you probably have time for only two training days for a week and you don’t have to quit training because of that, try adapting your workout program to your free time and train two times a week. Training two times a week for someone gives better results than for somebody that works out five times a week. Also, eating 8 meals a day as many Fitness instructors advises is not necessary, I had good results in lean muscle growth with only 4 – 5 meals and 2 of that meals are consumed in shakes so I have 3 big meals and two good protein shakes for a day and all of that differs from day to day. Sometimes I eat more than six times and sometimes maybe just three times, that does not mean that you or anybody will lose muscle gains because of that.

Just focus on lifting heavy with compound movements and consume a lot of proteins, carbs, and fats and have a good rest and you will gain lean muscle mass. At least one pound of lean muscle every week and that is enough. Gaining one pound of lean muscle every week will lead you to gain 4 pounds of lean muscles for a month and so on, keep calculating. Nobody can gain 10 pounds of lean muscle for a week or even for a month without using anabolic steroids and just by proper training and nutrition plan. So, focus on little gains every week and try to eat clean and train hard.

Workout Program for Mass (3 times a week)

Monday:  (Push Workout)

Exercise	Reps	Sets
Incline Bench Press	8-10	4
Military Press	8-10	4
Bench Press for Triceps	8-12	4
Dumbbell Flies	10-12	4
Dips (Chest)	12	4
Seated Shoulder Press	10-12	4
Triceps Overhead Press	10-12	4

Wednesday: (Pull Workout)

Exercise	Reps	Sets
Dead Lift	8	4
Bent-Over Row	8-12	4
Chin Up	12	4
Biceps Curls	8-12	4
Bent-Over Laterals	10-12	4
Hammer Curls	10-12	4
Lat Pulldowns on Machine	10-12	4

Friday: (Legs Workout)

Exercise	Reps	Sets
Barbell Squat	6-8	4
Dumbbell Lunges	12	4
Leg Press	12	4
Lying Leg Curls	12	3
Leg Extensions	15	3
Standing Calf Raises	12	4

This Workout Program for Mass is created as Push, Pull and Legs split and it is great for hypertrophy (muscle growth). Try this workout routine for one month and you will see results in strength and muscle mass.