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 |
| Days Per Week: | 3 |
| Equipment Required: | Barbell, Bodyweight |
| Target Gender: | Male & Female |
| Author: | M&S Writers |
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.
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
- 5×5 - All exercises utilizing a 5×5 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 |
Source: Reg Park Beginner Workout