Trent's Reg Park's 5x5 Routine
The Shit Arnold Was On As A Young Lad
Only edit the cells in yellow.
The first column, “Test Weight,” is where you will enter your starting weight (or your previous rep maxes). The “Reps,” column can usually
be kept at “5” Reps for each exercise. The “lb Increase,” column is the amount (in lbs.) that you would like to increase each lift per workout.
If you are unsure, leave this field alone. The “% to Reset,” column is how far back you'd like to begin before hitting your former maxes and
need only be used if you are beginning with a former rep max or are resetting a lift. It is common to reset 5-15% in that case. The “Smallest
Weight,” field is the smallest weight increment that can be added to the barbell (usually 5, or less if microloading). Workouts are read by
column and the rotation is Mon/Wed/Fri. Good luck and GET STRONG DAMMIT! ~ Bango/Jgood
Workout A
Sets x Reps
Session #1
Session #3
Session #5
Session #7
Session #9
Session #11 Session #13 Session #15 Session #17 Session #19 Session #21 Session #23
The Iron
Warmup
Warmup
Working Sets
1x5
1x5
1x5
3x5
20
51
68
20
54
72
20
57
76
20
58.5
78
20
60
80
20
61.5
82
20
63
84
20
64.5
86
20
66
88
20
67.5
90
20
69
92
20
70.5
94
85
90
95
97.5
100
102.5
105
107.5
110
112.5
115
117.5
Working Sets
3 sets of 5 [1]
1st Set
2nd Set
3rd Set
Squats
Chin-Ups and/or Pull
Ups
5
5
5
Bench Press or Dips
The Iron
Warmup
Warmup
Working Sets
2x5
1x5
1x5
3x5
20
42
56
20
43.5
58
20
45
60
20
46.5
62
20
48
64
20
49.5
66
20
51
68
20
52.5
70
20
54
72
20
55.5
74
20
57
76
20
58.5
78
70
72.5
75
77.5
80
82.5
85
87.5
90
92.5
95
97.5
The Iron
Warmup
Warmup
Working Sets
1x5
1x5
1x5
3x5
20
19.5
26
20
21
28
20
22.5
30
20
24
32
20
25.5
34
20
27
36
20
28.5
38
20
30
40
20
31.5
42
20
33
44
20
34.5
46
20
36
48
32.5
35
37.5
40
42.5
45
47.5
50
52.5
55
57.5
60
The Iron
Warmup
Warmup
Working Sets
1x5
1x5
1x5
3x5
20
42
56
20
43.5
58
20
45
60
20
46.5
62
20
48
64
20
49.5
66
20
51
68
20
52.5
70
20
54
72
20
55.5
74
20
57
76
20
58.5
78
70
72.5
75
77.5
80
82.5
85
87.5
90
92.5
95
97.5
The Iron
Warmup
Warmup
Working Sets
1x5
1x5
1x5
3x5
20
42
56
20
43.5
58
20
45
60
20
46.5
62
20
48
64
20
49.5
66
20
51
68
20
52.5
70
20
54
72
20
55.5
74
20
57
76
20
58.5
78
70
72.5
75
77.5
80
82.5
85
87.5
90
92.5
95
97.5
Sets x Reps
Session #2
Session #4
Session #6
Barbell Curls
Wrist Work
Calves
#REF!
Workout B
Session #8 Session #10 Session #12 Session #14 Session #16 Session #18 Session #20 Session #22 Session #24
The Iron
Chin-Ups and/or Pull
Ups
The Iron
Warmup
Warmup
Working Sets
1x5
1x5
1x5
3x5
Working Sets
3 sets of 5 [2]
1st Set
2nd Set
3rd Set
20
51
68
20
54
72
20
57
76
20
58.5
78
20
60
80
20
61.5
82
20
63
84
20
64.5
86
20
66
88
20
67.5
90
20
69
92
20
70.5
94
85
90
95
97.5
100
102.5
105
107.5
110
112.5
115
117.5
5
5
5
Bench Press
The Iron
Warmup
Warmup
Working Sets
2x5
1x5
1x5
3x5
20
42
56
20
43.5
58
20
45
60
20
46.5
62
20
48
64
20
49.5
66
20
51
68
20
52.5
70
20
54
72
20
55.5
74
20
57
76
20
58.5
78
70
72.5
75
77.5
80
82.5
85
87.5
90
92.5
95
97.5
The Iron
Warmup
Warmup
Working Sets
1x5
1x5
1x5
3x5
20
19.5
26
20
21
28
20
22.5
30
20
24
32
20
25.5
34
20
27
36
20
28.5
38
20
30
40
20
31.5
42
20
33
44
20
34.5
46
20
36
48
32.5
35
37.5
40
42.5
45
47.5
50
52.5
55
57.5
60
The Iron
Warmup
Warmup
Working Sets
1x5
1x5
1x5
3x5
20
42
56
20
43.5
58
20
45
60
20
46.5
62
20
48
64
20
49.5
66
20
51
68
20
52.5
70
20
54
72
20
55.5
74
20
57
76
20
58.5
78
70
72.5
75
77.5
80
82.5
85
87.5
90
92.5
95
97.5
The Iron
Warmup
Warmup
Working Sets
1x5
1x5
1x5
3x5
20
42
56
20
43.5
58
20
45
60
20
46.5
62
20
48
64
20
49.5
66
20
51
68
20
52.5
70
20
54
72
20
55.5
74
20
57
76
20
58.5
78
70
72.5
75
77.5
80
82.5
85
87.5
90
92.5
95
97.5
Barbell Curls
Wrist Work
Calves
Working Sets
[1] Add weight once completing more than 15 reps
[2] Add weight once completing more than 15 reps