Timeless Strength Training: Reg Park’s 5X5

The meat and potatoes of strength training

In the words of Pavel Tsatsouline, the guy behind kettlebell wizardry and former Spetsnaz physical instructor, 5X5 is like the meat and potatoes of strength training. Whether you're after beastly muscles or raw strength, doing 5 sets of 5 reps is probably your golden ticket. 5X5 is simple, effective, and basically the no-brainer way to go. There are numerous ways to incorporate 5X5 into your training routine, and one of our favorites is the Reg Park’s formula.

Who was Reg Park?

Reg Park was a formidable figure, securing the title of Mr. Universe three times and mentoring one of the most famous bodybuilders of all time, Arnold Schwarzenegger, Reg Park was one of the most important bodybuilders of the 20th century. Weighing 115kg on a 182cm frame and boasting a bench press exceeding 220kg, Park was a true powerhouse. He embraced a recovery regimen centered around consuming copious amounts of raw milk, red meat, eggs, and liver tablets. His training approach was characterized by simplicity and brutality, focusing on heavy compound lifts during sessions that endured for two to three hours—no time wasted on other non-essential routines.

How did Reg Park train?

Reg trained three days a week, a common practice among strength athletes in the 60s and 70s. Instead of following a classical bodybuilding split as we know it today, he opted for full-body workouts each session, incorporating heavy compound lifts. For every training session, he chose 4-6 exercises in which he progressed from session to session. A sample training routine could consist of barbell front squats, overhead press, weighted chin-ups, ez bar biceps curls, and overhead triceps extensions. For each exercise, a total of 5 sets were performed. Two of these 5 sets were progressively heavier warm-ups, followed by 3 heavy sets of 5 reps with the same weight. If he completed all 3 sets with 5 reps, he increased the weight next time. A bench press training for a 140kg bench presser could look like this:

Set 1:  (warm up set 1) 100KG X 5

Set 2:  (warm up set 2) 110KG X 5

Set 3:  (working set 1) 120KG X 5

Set 4:  (working set 2) 120KG X 5

Set 5:  (working set 3) 120KG X 5

How do we apply Reg Park 5X5 at HPTC?

At HPTC, we employ Reg Park’s 5X5 in phases with increased intensity to build functional hypertrophy in slightly advanced clients who are structurally balanced and reached sufficient levels of strength. Functional hypertrophy represents the sweet spot of intensity where both neuromuscular strength and hypertrophy are developed. Consequently, clients not only gain strength but also experience an increase in the contractile component of their muscle mass.

Sample Reg Park’s 5X5 week of training

Monday: Full body A

A. Front squat, 5X5, 4012, 180-240s rest

B. Flat barbell bench press, 5X5, 4010, 120s rest

B. Bent over rows, 5X5, 3012, 120s rest

C. Seated rows to neck, 3X12-15, 3012, 60s rest

C. Standing barbell biceps curls, 3X12-15, 3010, 60s rest

Wednesday: Full body B

A. Barbell back squats, 5X5, 4012, 180-240s rest

B. Standing barbell press, 5X5, 4010, 120s rest

B. Neutral grip chin ups, 5X5, 4012, 120s rest

C. Barbell upright rows, 3X12-15, 3012, 60s

C. Horizontal back extension, 3X12-15, 3012, 60s

Friday: Full body C

A. Snatch grip deadlifts, 5X5, 4201, 180-240s rest

B. Dips, 5X5, 4012, 120s rest

B. Medium grip pull ups, 5X5, 4012, 120s rest

C. Dumbbell power cleans, 3X10-12, 2010, 60s rest

C. Sit ups, 3X15-20, 3010, 60s rest