This simple training program for a full body is work of Rag Park, it falls into the category of most massive and symmetric old school bodybuilding champions.
Reg Park also belongs to the category of natural bodybuilding champions (he was bodybuilding champion before the appearance and usage of steroids) who in his best days (185 cm high and 113 kg weight) he owns the needed features like mass, definition and symmetric what make him one of the best natural bodybuilders champions.
The basis of his program was simple complex exercises ( he was using enormous big weight practicing 5 x 5 training method ) combine in training program for all body. In his best days, he did squats with 270 kg and bench-press with 225 kg.
The training program in this article represents basic training program for entire body consisting of 3 pieces of training in the week with this next schedule:
Training 1,Training 2,Training 1,Training 2,Training 1…..etc
Rest between each series from one exercise should not be more than 2 minutes, while rest between each exercise should be maximum 2-3 minutes. Each training mass start with active warming up from 5-10 minutes.
Choice and schedule of exercises in this training program for the entire body.
Training number 1
Exercise number 1 (Back Squats) make 5 series from this exercise with 5 repetitions in a series.
In first 2 series is used middle heavyweight, while in last 3 series is use maximum amount of weight what can be lifted while practicing this exercises.
Exercise number 2 (Chin –Ups or Pull –Ups) is elected one of this two possibilities and are made 5 series with 5 repetitions in series.
Resting between each series need to be maximum 60 seconds.
Exercise number 3 ( Chest Dips or Bench Press) ) is elected one of this two possibilities and are made 5 series with 5 repetitions in series. For a maximum development of chest, there can be a rotation of this exercises each next training.
Exercise number 4 ( some exercise for underarm ) it is chosen one exercise for underarm with 2 series with 10 repetitions in series and usage of maximum weight.
Exercise number 5 ( some exercise for leg beck muscle ) it is chosen one exercise for leg back muscle with 2 series with 15-20 repetition in series with the usage of maximum weight.
Training number 2
Exercise number 1 (Front Squats) made 5 repetitions in a series.
In first 2 series is used middleweight, in the last 3 series is used maximum weight what can be lifted while doing this exercise.
Exercise number 2 (Barbell Row) made 5 series from this exercises with 5 repetitions in series.
If you can, use more weight on this exercise.
Exercise number 3 (Standing Shoulder Press) made 5 series from this exercise with 5 repetitions in a series. Use middle heavyweight in all 5 series.
Exercise number 4 (Death pull up) make 3 series with 5 repetitions in series and using bigger weight.
Exercise number 5 ( Some exercise for under arm) Chose one exercise for under arms and made 2 series with 10 repetitions in a series with using maximal weight.