This is an image of Arnold Schwarzenegger speaking in public in his role as Governor of California

It may surprise you to learn that Arnold Schwarzenegger’s idol was British. A Yorkshireman in fact, by the name of Reg Park. Arnold may have elevated bodybuilding into the mainstream, but before all that, when he was just a growing lad, he was inspired to start pumping iron by predecessors such as Park.

Park was a weightlifter but, like Arnold, he too made the leap into TV and film after winning Mr Universe titles. He actually starred in four Italian versions of Hercules. It’s not quite Terminator or Total Recall, but that’s still impressive.

Park was a hugely influential figure, and his work went far beyond inspiring Arnie. He authored a number of books and training manuals which continue to inform coaches, trainers and regular gym-goers to this day.

But one plan in particular stands out from the rest.

In his book Strength & Bulk Training for Weight Lifters & Body Builders, Park outlined the basics of his 'five by five' training programme.

Reg Park’s 5 x 5 training plan

Man bench pressing with Mirafit 20kg weight plates

This plan consists of three phases, each based around a single workout. Each phase lasts for three months. Complete the workout three times per week (example – Monday, Wednesday and Friday) until the phase is up.

Phase one

• 45-degree back extension: 3 sets of 10

• Barbell back squat: 5 sets of 5

• Bench press: 5 sets of 5

• Deadlift: 5 sets of 5

Phase two

• 45-degree back extension: 3 - 4 sets of 10

• Front squat: 5 sets of 5

• Barbell back squat: 5 sets of 5

• Bench press: 5 sets of 5

• Overhead press: 5 sets of 5

High pull: 5 sets of 5

• Deadlift: 5 sets of 5

• Standing barbell calf raise: 5 sets of 25

Phase three

• 45-degree back extension: 4 sets of 10

• Front squat: 5 sets of 5

• Barbell back squat: 5 sets of 5

• Overhead press: 5 sets of 5

• Bench press: 5 sets of 5

• Bent-over barbell row: 5 sets of 5

• Deadlift: 5 sets of 3

• Behind-the-neck press OR one-arm dumbbell press: 5 sets of 5

• Barbell curl: 5 sets of 5

• Tricep extension: 5 sets of 8

• Standing barbell calf raise: 5 sets of 25

Looks like a fairly straightforward training plan, so why does it work so well?

Volume is key

Man doing an incline bench press with Mirafit Rubber 15kg Dumbbells

You gain muscle mass and strength via a system of progressive overload. That is, by increasing the demands placed on your body over time. This is most commonly done by increasing the number of exercises, sets, reps and overall volume you do in the gym. It is also done by adding more weight to the lifts you perform.

However, most people don’t record their progress in the gym – in this case maintaining progressive overload becomes a guessing game. Park’s plan is a clear outline of how to do it the right way.

Compound lifts

Man doing a back squat with Mirafit 20kg bumper plates

You may be struck by the lack of typical ‘bodybuilding’ exercises in this plan. We don’t see a single bicep curl until phase three, for example. But there’s method behind this.

The basis of your workout should come from compound lifts – exercises which work a variety of joints and muscles at once. Examples include the squat, deadlift, bench press and overhead press. These are all lifts you can perform in a Power Rack, too.

These lifts provide you with the biggest bang-for-your-buck from your time in the gym. If you’re a beginner, you’re also going to see more growth by focussing on an exercise such as the bench press rather than a series of isolation exercises.

Even advanced bodybuilders, who use a lot of isolation work, still base their training around a central lift.

The influence of 5 x 5

Man deadlifting with Mirafit Crumb Rubber Olympic Bumper Plates

With our increasing reliance on social media for information, new, quirky workout routines are forever becoming fashionable. But 5 x 5 remains one of the most widely-appreciated programmes out there.

Bill Starr, arguably one of the most renowned strength and conditioning coaches in history, was inspired by Park to follow 5 x 5. His work with NFL teams in the 1980s laid the groundwork for modern strength training in sports.

Although Park passed away in 2017, appreciation for his work continues to live on.

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Tags: Equipment > Power Racks & Cages ; Exercise Type > Strength ; Misc > Workout