Reg Park – The Godfather of Modern Bodybuilding Strength
Reg Park wasn’t just another bodybuilder — he was the blueprint for the modern aesthetic of size, strength, and rugged power. A three-time Mr. Universe winner, movie star, and the inspiration behind Arnold Schwarzenegger’s career, Reg Park embodied the perfect blend of raw strength and classical physique.
From dominating bodybuilding stages in the 1950s to playing Hercules on screen, Park’s influence on strength culture remains unmatched. His iconic 5×5 strength system, massive natural-looking build, and no-nonsense training philosophy shaped generations of lifters.
Reg Park’s Training Style: Strength First, Size Follows
Unlike many bodybuilders of his era who trained purely for aesthetics, Reg Park trained with the mindset of a powerlifter blended with a sculptor.
He believed:
“Strength precedes size — get stronger, and you will grow.”
His training routine focused on three pillars:
1. Heavy Compound Lifts (The Foundation)
Reg Park built his legendary mass using brutal, simple, foundational movements:
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Heavy Bench Press
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Full Barbell Squats
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Conventional Deadlifts
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Standing Military Press
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Barbell Rows
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Weighted Pull-Ups
He often worked in 5 sets of 5 reps, a system now iconic in strength training.
2. The Reg Park 5×5 System
Park’s 5×5 routine later became the blueprint for modern programs like StrongLifts and Starting Strength.
Classic Reg Park 5×5 Layout:
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Warm-up sets: 2
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Working sets: 3 sets of 5 heavy reps
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Exercises usually included:
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Squat
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Bench Press
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Bent-Over Row
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Overhead Press
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Deadlift
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Accessory arm and calf work
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This routine built thick strength, dense muscle, and real-world power.
3. Hercules-Style Hypertrophy Work
For his film roles, especially Hercules, Park added more bodybuilding volume:
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Chest expanders
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High-rep dumbbell flyes
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Bicep isolation
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Calf marathons of 10–15 sets
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Forearm specialization circuits
This combination gave him the iconic “Greek statue” look — symmetrical, powerful, timeless.
Reg Park Diet & Nutrition Philosophy
Park trained in the era before macros, apps, and modern supplements — yet his physique rivaled today’s pros.
His nutrition focused on:
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High protein intake (steak, eggs, milk)
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Whole food carbohydrates (potatoes, oats, rice)
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High-calorie bulking phases during competition prep
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Minimal processed foods
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Simple dairy-based protein shakes (milk + eggs + honey)
Sample Reg Park Meal Day:
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Breakfast: Eggs, oats, whole milk
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Lunch: Steak or lamb, potatoes, vegetables
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Dinner: Roast chicken or beef, rice, salad
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Snacks: Fruit, milk, cheese, nuts
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Shake: Milk + raw eggs + honey (his classic blend)
Reg Park believed food was fuel — nothing fancy, just effective.
Fitness Philosophy: Strength, Simplicity, Discipline
Park trained hard, lifted heavy, ate simply, and stayed consistent for decades.
His philosophy:
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Don’t overthink training
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Focus on progress, not perfection
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Build strength first
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Master basics
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Train seriously, recover wisely
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Stay natural, disciplined, and focused
Arnold once said:
“Reg Park was my idol. I wanted to be Reg Park.”
That statement alone summarizes the legend.
