Sample PRRS Template

[The One]

So many people are asking questions that could easily be answered by seeing a basic sample of what PRRS might look like for the average user...so, here it goes...

Back

POWER: week 1

- Rack deadlift...3 x 3-6
- Bent row...3 x 4-6
- Weighted chin...2-3 x 4-6
- CG seated row...2-3 x 4-6

REP RANGE: week 2

- CG weighted chin...2 x 6-8
- WG T-Bar row...2 x 8-10
- Dumbell row...2 x 10-12
- Pullover...2 x 12-15

SHOCK: week 3

- Pullover/WG pulldown superset...1-2 x 8-10 each
- Stiff arm pulldown/reverse grip bent row...1-2 x 8-10 each
- CG seated pully row dropset...1 x 6-8, drop, 6-8, drop, 6-8

Biceps/Triceps

POWER: week 1

- Barbell curl...2 x 4-6
- Preacher curl...2 x 4-6
- Hammer curl...1-2 x 4-6
- CG bench press...3 x 4-6
- Skull crush...2 x 4-6
- Single arm dumbell extension...1-2 x 4-6

REP RANGE: week 2

- Alternating dumbell curl...2 x 6-8
- Cable curl...2 x 8-10
- Concentration curl...1-2 x 10-12
- Weighted dip...3 x 6-8
- Pushdown...2 x 8-10
- Kickback...1-2 x 10-12

SHOCK: week 3

- EZ bar curl/CG chin superset...1 x 6-10 each
- Preacher curl/reverse curl superset...1 x 6-10 each
- Dropset cable single arm curl...1 x 6-10, drop 6-10
- Pushdown/CG bench press superset...1-2 x 6-10 each
- Reverse grip pushdown/incline overhead extension superset...1-2 x 6-10 each
- Dropset weighted bench dip...1 x 8-10, drop 8-10

Chest

POWER: week 1

- Dumbell bench press...3 x 4-6
- Incline press...3 x 4-6
- Weighted dips...2 x 4-6

REP RANGE: week 2

- Incline dumbell press...3 x 6-8
- Bench press...3 x 8-10
- Flye...2 x 10-12

SHOCK: week 3

- Superset...cable crossover/incline smith press...1-2 x 8-10 reps each
- Superset...incline flye/dips...1 x 8-10 reps each
- Dropset...machine bench press...1 x 8-10, drop 6-8, drop 6-8 optional

Deltoids

POWER: week 1

- Military press...2-3 x 4-6
- Upright row...2-3 x 4-6
- "Cheat" lateral...2 x 4-6

REP RANGE: week 2

- Single arm dumbell press...2 x 6-8
- Bent lateral...2-3 x 8-10
- Cable side lateral...2 x 10-12

SHOCK: week 3

- Seated side lateral/hammer machine press superset...1-2 x 8-10
- Severse pec deck/WG upright row superset...1-2 x 8-10
- Cable front raise dropset...1 x 6-8, drop 6-8, drop 6-8 optional

Legs

POWER: week 1

- Squats...3 x 4-6
- Leg press...3 x 4-6
- Single leg extension...2 x 4-6
- Lying leg curl...3 x 4-6
- Stiff deadlift...2-3 x 4-6

REP RANGE: week 2

- Leg extension...2 x 8-10
- Hack squat...3 x 10-12
- One legged leg press...3 x 12-15
- Lying leg curl...2 x 6-8
- Stiff deadlift...2 x 8-10
- Single leg curl or seated leg curl...1-2 x 10-12

SHOCK: week 3

- Superset: leg extension/front squat...1-2 x 8-10 each
- Superset: leg extension/sissy squat or leg press...1-2 x 8-10 each
- Dropset: lunge...1 x 8-10, drop, 8-10
- Superset: leg curl seated or lying/toes pointed hyperextension...1-2 x 8-10 each
- Dropset: single leg curl...1-2 x 8-10, drop, 8-10

The only note is that once you run through PRRS a few times you should advance RR week to the following ranges: 7-9, 10-12, 13-15, 16-20 (for larger bodyparts).

[decisz]

what would be the best 4 day split to use with this routine for someone just starting p/rr/s?

[jona67]

i'm no expert on P/RR/S and havent used it in a while do to personal issues... but when i was using it regularly i split it like this:

Back/Traps
Chest/Bi's
off day
Legs
Delts/Tri's

it worked very well for me and i plan on starting back up very soon. i will more than likely use this split. Hopefully this helps you out. I'm sure one of the more experienced people on here might have some further advice...

[jona67]

One,

thanks for posting this... i've been looking for my copy that i had printed out from the days on the VPX Board...

[The One]

Apr 28, 2008 21:33:27 GMT -5 @jona67 said:

One,

thanks for posting this... i've been looking for my copy that i had printed out from the days on the VPX Board...

No problem! Thought it might help some newer members!

[Ryan]

Awesome! Thanks for the template!

[The One]

Apr 29, 2008 8:24:29 GMT -5 Ryan said:

Awesome! Thanks for the template!

My pleasure.

Just remember that is a general template. When I work one on one with a client the workouts are customized specifically to that individual's physique, goals, strengths and weaknesses.

[tonyt]

Eric, you're down in Ft. Lauderdale, right? That's where I usually go when I go to Florida. I would love to have you kick my @ss for a couple of sessions next time I'm down there!

[Ryan]

I love Ft. Lauderdale. Went there every year during spring break up until about 4 years ago.

[The One]

Apr 29, 2008 11:08:33 GMT -5 tonyt said:

Eric, you're down in Ft. Lauderdale, right? That's where I usually go when I go to Florida. I would love to have you kick my @ss for a couple of sessions next time I'm down there!

Yes, I currently reside in Ft Lauderdale.

[irons77]

Thanks for this Eric! I am going to put together a plan like this but I go to a smaller gym and they do not have all of the machines you listed, so gotta change things up! While on my cut I would like to focus on my strength since I can't add mass on a low calorie diet. What is anybody take on this? Thanks a bunch guys and gals. Sorry for the questions, I want to be P/RR/S next animal LOL

[The One]

Apr 29, 2008 22:05:58 GMT -5 irons77 said:

Thanks for this Eric! I am going to put together a plan like this but I go to a smaller gym and they do not have all of the machines you listed, so gotta change things up! While on my cut I would like to focus on my strength since I can't add mass on a low calorie diet. What is anybody take on this? Thanks a bunch guys and gals. Sorry for the questions, I want to be P/RR/S next animal LOL

Just tweak it to fit the equipment you have access to. PRRS is fantastic for holding onto size while dieting, and you may even add a little muscle. Others have.

[fit]

Apr 29, 2008 22:05:58 GMT -5 irons77 said:

...on my cut I would like to focus on my strength since I can't add mass on a low calorie diet.

Wanna bet??

Thanks to Eric's principles PRRS, periodizing, etc and a rigorous diet/timing, I've been eating well below maintenance levels since last June. Then I was about 185 and about 148lbs lean, I'm currently 167 and 152 lean.

I'm just starting a loooong slow clean mass gaining phase... and I fully expect I may even knock a point or two off the bodyfat during the process.

[irons77]

That is good to know man, Thanks

[The One]

Apr 30, 2008 10:16:38 GMT -5 fit said:

Apr 29, 2008 22:05:58 GMT -5 irons77 said:

...on my cut I would like to focus on my strength since I can't add mass on a low calorie diet.

Wanna bet??

Thanks to Eric's principles PRRS, periodizing, etc and a rigorous diet/timing, I've been eating well below maintenance levels since last June. Then I was about 185 and about 148lbs lean, I'm currently 167 and 152 lean.

I'm just starting a loooong slow clean mass gaining phase... and I fully expect I may even knock a point or two off the bodyfat during the process.

Great stuff fit!