Reg Park Beginner Workout

Arnold Schwarzenegger idolized bodybuilding legend Reg Park. This workout, provided by Kaya Park (Reg Park’s grandson) was used by Arnold and yielded great results.

WORKOUT SUMMARY
  • Main Goal

Build Muscle

  • Workout Type

Full Body

  • Training Level

Beginner

  • Program Duration12 weeks
  • Days Per Week

3

  • Time Per Workout60 minutes
  • Equipment Required

Barbell, Bodyweight

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.

Editor’s note: See our full Reg Park inspired workout plan here.

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

  • 5x5 - All exercises utilizing a 5x5 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