Reg Park's Three Phase 5x5 Program

[pumpingiron22]

love the program but I like to work out 5 times a week 2 other day I Cardio
I would like some advice on what to add on the other days or what you would replace http://www.trainingdimensions.net/tdArticles/Reg%20Park.pdf

Reg Park's Three Phase 5x5 Program
Phase One
45-degree back extension 3x10 Back squat 5x5 Bench press 5x5 Deadlift 5x5
Rest 3-5 minutes between the last 3 sets of each exercise.
Train three days per week for three months

Phase Two for Bodybuilders*
45-degree back extension 3-4x10 Front squat 5x5 Back squat 5x5 Bench press 5x5 Standing barbell shoulder press 5x5 High pull 5x5 Deadlift 5x5 Standing barbell calf raise 5x25
Rest 2 minutes between sets.
Train three days per week for three months.

Phase Three for Bodybuilders
45-degree back extension 4x10 Front squat 5x5 Back squat 5x5 Standing barbell shoulder press 5x5 Bench press 5x5 Bent-over barbell row 5x5 Deadlift 5x3 Behind-the-neck press or one-arm dumbbell press 5x5 Barbell curl 5x5 Lying triceps extension 5x8 Standing barbell calf raise 5x25
Rest 2 minutes between sets.
Train three days per week for three months.

 

[bostonturtle]

There's no pulling exercises? How about some pendlay rows, weighted pull/chin ups

 

[Demondosage]

Reg's routine is a good one, but if you have to work out 5 days a week then I'd just do a bodypart/day

 

[raysugar1234]

love the program but I like to work out 5 times a week 2 other day I Cardio
I would like some advice on what to add on the other days or what you would replace http://www.trainingdimensions.net/tdArticles/Reg%20Park.pdf

Reg Park's Three Phase 5x5 Program
Phase One
45-degree back extension 3x10 Back squat 5x5 Bench press 5x5 Deadlift 5x5
Rest 3-5 minutes between the last 3 sets of each exercise.
Train three days per week for three months

Phase Two for Bodybuilders*
45-degree back extension 3-4x10 Front squat 5x5 Back squat 5x5 Bench press 5x5 Standing barbell shoulder press 5x5 High pull 5x5 Deadlift 5x5 Standing barbell calf raise 5x25
Rest 2 minutes between sets.
Train three days per week for three months.

Phase Three for Bodybuilders
45-degree back extension 4x10 Front squat 5x5 Back squat 5x5 Standing barbell shoulder press 5x5 Bench press 5x5 Bent-over barbell row 5x5 Deadlift 5x3 Behind-the-neck press or one-arm dumbbell press 5x5 Barbell curl 5x5 Lying triceps extension 5x8 Standing barbell calf raise 5x25
Rest 2 minutes between sets.
Train three days per week for three months.

That's alot different than the 5x5 i ran. Dead lifting 3 times per week seems like alot if your moving some decent numbers imo. I did the glenn Pendlay 5x5 first, then I switched to the madcow. I'd only do deads on wendsday if I were you, and shoulder press. Then do bent rows or power cleans on Monday and friday.

 

[raysugar1234]

How long have you been doing this program? Are your numbers progressing?

The routine i just finished is as follows.

Mon
squat 1x5
Bench 1x5
bent rows 1x5
dips weighted, 5 sets of 10

Wed
Front squat, 60% of monday's max set 5x5
Dead lift 1x5
standing clean and press 1x5
Pullups 5 sets of 10

Fri
Squat 1x5
Bench 1x5
Rows 1x5
dips 5 sets of 10
standing ez bar curls 4 sets of 10
skull crushers or tricep pushdowns 4 sets of 10


It's madcows routine, 1x5 are pyramided sets instead of the same weight for 5 sets. I added dips and pullups because it says you can and I think they are very beneficial. Bent rows I keep my back 90% and fully deweight the bar on every rep. They are called pendlay rows and I prefer them to other style. Hows is your progress on Reg's routine?