Reg Park 5×5
Also known as: reg park · reg park 5x5 · original 5x5 · 5x5 beginner · full body 5x5
The original 5×5 — Reg Park's 1950s beginner routine, where five-sets-of-five began. One full-body workout repeated three times a week: five sets of five on squat, bench, press and row, plus a heavy set of deadlifts — add weight every session you complete all your sets. Simple, foundational, and the ancestor of every 5×5 that followed.
Free during beta · auto progression, rest timers & PR tracking built in
How progression works
DropSet runs this progression for you — every session's weights are computed automatically from your training maxes and logged AMRAP sets.
Reg Park 5×5 — every set, every session
Percentages are of your training max (TM). AMRAP = as many reps as possible on the final set.
Full Body 5×5
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 5×5 | 2:30 |
| Bench Press (Barbell) | 5×5 | 2:30 |
| Deadlift (Barbell) | 1×5 | 2:30 |
| Overhead Press (Barbell) | 5×5 | 2:30 |
| Bent Over Row (Barbell) | 5×5 | 2:30 |
Full Body 5×5
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 5×5 | 2:30 |
| Bench Press (Barbell) | 5×5 | 2:30 |
| Deadlift (Barbell) | 1×5 | 2:30 |
| Overhead Press (Barbell) | 5×5 | 2:30 |
| Bent Over Row (Barbell) | 5×5 | 2:30 |
Full Body 5×5
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 5×5 | 2:30 |
| Bench Press (Barbell) | 5×5 | 2:30 |
| Deadlift (Barbell) | 1×5 | 2:30 |
| Overhead Press (Barbell) | 5×5 | 2:30 |
| Bent Over Row (Barbell) | 5×5 | 2:30 |
Source: Reg Park — 3× Mr Universe; the original 5×5 full-body routine (1950s–60s).
DropSet is not affiliated with or endorsed by the program's author. The program structure (sets, reps, exercise selection) is presented as published methodology.
Run Reg Park 5×5 in DropSet
Training-max calculation, AMRAP tracking, automatic progression, plate calculator and rest timers — the whole program, ready to log.
