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Reg Park's Beginner Routine

Perhaps the finest natural example of the perfect balance between aesthetic physique and phenomenal strength is the late Reg Park. It was Reg Park was the inspiration for a young Arnold Schwarzenegger to pick up his first set of weights.

Park won Mr. Britain in 1949 and although there were bodybuilders before him, his level of size and development raised the bar and would not be surpassed until Arnold himself appeared on the competitive scene in the late 1960s.

Reg stood 6'1" and weighed over 250 pounds - standards which were enormous for the time. (comparing the physique of Park to his predecessors would be like us comparing Phil Heath today to the bodybuilders of the 70s!)

Reg Park's Beginner's routine below was the exact one used by Arnold in his late teens to get jacked. Like Park, Arnold trained at this routine 3 times a week and it comprised mainly of heavy compound movements done with the "5x5" protocol.

Unlike the more popular 5x5 "sets across" that we see in Bill Starr's routine, Park advocated that sets 1 and 2 are to be warmups for sets 3,4 and 5. In other words, once you hit your max weight for five reps after two warmups, then crank out 3 sets of 5.

For example, say your bench press is a max of 225lbs for 5 reps (which is about 90% of 1RM), the first set would be at 60% - 135 lbs, then the next warmup set could be 80% - 185lbs. 

Reg Park's Beginner's Routine

Workout A:
Back Squats 5x5
Chin-Ups or Pull-Ups 5x5
Dips or Bench Press 5x5
Barbell Curls 2x10
Wrist Work 2x10
Calves 2x15-20

Workout B:
Front Squats 5x5
Rows 5x5
Standing Press 5x5
Deadlifts 3x5 (2 warm-up sets and 1 "stabilizer set")
Wrist Work 2x10
Calves 2x15-20

Training Schedule:
Week 1: A, B, A
Week 2: B, A, B
Week 3: A, B, A and so forth.