PRRS Training: Basic and Advanced

[000new000]

This is one of my original templates:

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).

If I wanted to include calves and abs in that split would I add another day (i doubt I will have the energy to do calves on the leg day you describe) or tack them on somewhere? Do you have a sample template that includes calves and abs?

Have you ever tried combining the three weeks into one? So instead of a three week periodization do a few sets for power a few sets for rep range and a few sets for shock for each exercise?

[000new000]

If I wanted to include calves and abs in that split would I add another day (i doubt I will have the energy to do calves on the leg day you describe) or tack them on somewhere? Do you have a sample template that includes calves and abs?

Have you ever tried combining the three weeks into one? So instead of a three week periodization do a few sets for power a few sets for rep range and a few sets for shock for each exercise?

I think I'm just going to add calves to leg day. And abs to whatever day feels easiest.

I was reading through your FD/FS article and I realized that the answer to my second question is yea you have. The FS is similar in design to the shock while the FD is essentially Power with the emphasis on negatives. Now I'm wondering if you have ever tried adding the rep range portion in somewhere so there is a complete PRRS workout done each day? How did it go?

[bdasbury]

What is your take on adding in power cleans during the power weeks?

[shubhambatra96]

Thank you very much for this awesome program

Just finished SL 5X5 and looking for mix of hypertrophy/strength routine. I really like this routine and want to try this. I like to workout 5 days. Thursday and Sunday - OFF.. So can u help me which body part to train on which day? Also aside from whey/multi/fish oil, what other supplements should i use? And do this program require carb cycling to give better result? and should i do moderate cardio or HIIT??

Again thank you

[benh2]

For five days look into an U/L PPL routine (I think you can find one in the Fierce 5 Comprehensive Thread).

Keep your diet simple. Forget supplements and carb cycling, just hit your intended calorie and protein goal every day.

[JoeDemers]

Hi guys, I am about to start the PRRS training and I would like to know if my workout looks good. Can I add more sets since my usual workouts have 10-12 sets for small bodyparts and 15-20 for large bodyparts? I also want some advice for traps and abs, when should I do them and for traps, what do you think of CG upright rows? bad for shoulders? Thanks

My split:

legs
chest/bis/abs
off
back/traps/calves
delt/tris/abs

My workout:

Day 1 - Legs

POWER: week 1

- Squats...3 x 4-6
- Leg press...3 x 4-6
- leg extension...2 x 4-6 (Should I do single leg or both?)
- Lying leg curl...3 x 4-6
- Stiff deadlift...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 (Leg Press Instead Of Single Leg?)
- Lying leg curl...2 x 6-8
- Stiff deadlift...2 x 8-10
- seated leg curl...2 x 10-12

SHOCK: week 3

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

Day 2 - Chest/Biceps/Abs

POWER: week 1

- Barbell bench press...3 x 4-6
- Incline dumbbell press...3 x 4-6
- Decline Smith Machine Press...3 x 4-6 (Better Than Dips?)

REP RANGE: week 2

- Incline Barbell press...3 x 6-8
- Dumbbell Bench press...3 x 8-10
- flat dumbbell Flye...3 x 10-12

SHOCK: week 3

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

Biceps

POWER: week 1

- Barbell curl...3 x 4-6
- Preacher curl...2 x 4-6
- Hammer curl...2 x 4-6

REP RANGE: week 2

- Alternating dumbell curl...2 x 6-8
- Cable curl...2 x 8-10
- Incline curl...2 x 10-12

SHOCK: week 3

- Close Grip 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

Abs:

POWER: week 1

-CABLE CRUNCH...3 X 8-10
-INCLINE BENT LEG RAISE...2 X 8-10

REP RANGE: week 2

-WEIGHTED INCLINE SIT-UP...1 X 13-15, 1 X 10-12
-SUPPORTED BENT LEG/KNEE RAISE...1 X 16-20, 1 X 13-15
-SIDE CABLE CRUNCH...1 X 21-25 PER SIDE



SHOCK: week 3

-DROPSET: CABLE CRUNCH...2 X 10-12, DROP, 6-8
-SUPERSET: HANGING STRAIGHT LEG RAISE/BENCH KNEE RAISE...1 X 10-12 EACH

Day 3 - REST
Day 4 - Back/Traps/Calves

POWER: week 1

- Bent row...3 x 4-6
- Weighted wide grip pull-up...3 x 4-6
- CG seated row...3 x 4-6
- Rack deadlift...3 x 3-6

REP RANGE: week 2

- CG weighted chin...2 x 6-8
- WG T-Bar row...2 x 8-10
- 1-arm 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

Traps:

POWER: week 1

-BARBELL SHRUGS...3 X 4-6
-CG BB UPRIGHT ROW...2 X 4-6 (Maybe I should remove CG upright rows since its bad for shoulders???)

REP RANGE: week 2

-DB SHRUGS...1 X 7-9, 1 X 10-12
-CG CABLE UPRIGHT ROW...1 X 13-15, 1 X 16-20 (Same here, remove it?)


SHOCK: week 3

-SUPERSET: BEHIND BACK BB SHRUG/CG EZ BAR UPRIGHT ROW...1 X 8-10 EACH
-DROPSET: DB SHRUG...1 X 8-10, DROP, 4-6 MORE

Calves:

POWER: week 1

-CALF PRESS...3 X 6-8
-SEATED CALF...2 X 6-8

REP RANGE: week 2

-STANDING CALF...1 X 13-15, 1 X 10-12, 1 X 7-9
-SEATED CALF...1 X 16-20, 1 X 13-15

SHOCK: week 3

-SUPERSET: CALF PRESS/STANDING CALF...1 X 8-10 EACH
-DROPSET: SEATED CALF...2 X 12-15, DROP, 6-8

Day 5 - Delts/Triceps/Abs

Delts:

POWER: week 1

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

REP RANGE: week 2

- Single arm dumbell press...3 x 6-8 (Or dumbbell press)
- Bent lateral...3 x 8-10
- Cable side lateral...2 x 10-12 (Or Machine Lateral?)


SHOCK: week 3

- Seated side lateral/machine shoulder press superset...2 x 8-10
- Reverse pec deck/WG upright row superset...2 x 8-10 (Is it better to do a superset with side lateral and upright rows instead of machine press since both move target the side delts hard?)
- Cable front raise dropset...1 x 6-8, drop 6-8, drop 6-8


Triceps:

POWER: week 1

- 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

- Weighted dip...3 x 6-8
- Pushdown...2 x 8-10
- Kickback...2 x 10-12


SHOCK: week 3

- 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

Abs: Same as day 2


What do you think?

[JoeDemers]

I know the P/RR/S program is old and I was wondering if there is an updated version of the original template? I found an article on PRRS and the volume has changed a bit, rest between sets for power is now 3-4 mins instead of 4-5. The tempo for shock week is 2/0/1 instead of 1/0/1 and rep range for supersets is 7-9 instead of 8-10 and dropset is 10-12 instead of 8-10.

so should I follow these new guidelines instead of the old ones?

thanks

[sixthsense]

Hey guys! So sorry I have not been here to respond to questions. Unfortunately for some reason bb.com stopped sending me emails to tell me that there is action in this thread. It was not until someone sent me a PM to let me know that I had a clue. So, I will be here over the next few days trying to catch up to all the new queries.

Sorry about that!!!!

[JoeDemers]

Hey guys! So sorry I have not been here to respond to questions. Unfortunately for some reason bb.com stopped sending me emails to tell me that there is action in this thread. It was not until someone sent me a PM to let me know that I had a clue. So, I will be here over the next few days trying to catch up to all the new queries.

Sorry about that!!!!

Glad you saw my PM

Can you answer my question above? Thanks

[sixthsense]

I know the P/RR/S program is old and I was wondering if there is an updated version of the original template? I found an article on PRRS and the volume has changed a bit, rest between sets for power is now 3-4 mins instead of 4-5. The tempo for shock week is 2/0/1 instead of 1/0/1 and rep range for supersets is 7-9 instead of 8-10 and dropset is 10-12 instead of 8-10.

so should I follow these new guidelines instead of the old ones?

thanks

Well, that template is nothing more than just an example of PRRS. There is also PRRS Burst cycles, Hybrid PRRS and also FDFS training as well. There are also advanced PRRS methods for each week. I do not think those small tweaks to the reps or tempos or rest periods will truly make or break the program. I always encourage my followers to play a little bit with the parameters now and again to keep the body "guessing" and the program even more variable. Sometimes on POWER week I use 6 second negatives and sometimes just 3. Some Rep Range weeks I will go 7-9, 10-12, 13-15, 16-20 and others will go 13-15, 10-12, 7-9, 4-6. So you see, while the basic "mechanics" of the program remain in place there is some room for personal variation.

[JoeDemers]

Well, that template is nothing more than just an example of PRRS. There is also PRRS Burst cycles, Hybrid PRRS and also FDFS training as well. There are also advanced PRRS methods for each week. I do not think those small tweaks to the reps or tempos or rest periods will truly make or break the program. I always encourage my followers to play a little bit with the parameters now and again to keep the body "guessing" and the program even more variable. Sometimes on POWER week I use 6 second negatives and sometimes just 3. Some Rep Range weeks I will go 7-9, 10-12, 13-15, 16-20 and others will go 13-15, 10-12, 7-9, 4-6. So you see, while the basic "mechanics" of the program remain in place there is some room for personal variation.

Ok thank you, I read about your burst cycle and Hybrid PRRS and I'm so excited to start this program with all the good things I've read about it. Just wanted to know if you updated the basic template over the years. I'll stick with the basic template for nine weeks to see how it goes.

I do have a few questions. For shock week, do you think that 2 SS and 1 DS is enough if I'm used to high volume (14-20 sets per bodyparts except for arms which is a little bit less). I've also trained 5-6 days a week and did one overreaching cycle of 8 days in a row with 3 AM/PM workouts so I did 11 workouts in 8 days and have done a lot of intensity techniques like rest-pause, Supersets, dropset, tri-sets, giant sets, forced reps, 1 and ½ reps, partial reps and some more? I don't know if you heard about MI40-X but I did this workout and there is a lot of intensity techniques as well as different tempos so how this program will be more effective with only a few techniques? I guess it's because rep range change every weeks so your body is always guessing, but in MI40-X, the exercises change every week as well as tempos and reps but its an hypertrophy program so reps are between 8 and 21 (higher reps for legs) so maybe the add of the POWER week will change everything?

as for the burst cycle, do you keep the same exercises for the entire burst cycle or only for a 3 weeks period like PPP, change exercises, RR RR RR, change exercises, SSS etc...

Finally, since I've done a lot of intensity techniques and I'm not a beginner, should I stick to the P/RR/S scheme of you have a better scheme for me with maybe FDFS in it?

thanks a lot

[JoeDemers]

Is it fine if I do Partial reps on the last sets of each exercises for power week?

[serrj]

Biggest question: what is the recommended split for this?

On power days: 1. last set failure? or every set to failure?
2. How many sets per big body parts?
3. do I include smaller bodyparts? or should I stay in the hypertrophy and shock range for those? and how many sets for it?

On hypertrophy days: 1. Do I have to go to failure on the last set? Or only in the first exercise last set failure and the rest of the exercises staying away 1 rep shy?
2. same as power
3. how many sets for smaller bodyparts on hypertrophy?

Shock days: 1, 2 and 3 same as hypertrophy and power.
4. Do I have to eat more calories because this is the most intense week?
5. Do I have to make up my rest time? Like 1 minute minimum?

thought I'd repost, thank you in advance

[sixthsense]

thought I'd repost, thank you in advance

Splits need to be based around your own strengths and weaknesses.

1. All work sets to failure.
2. Sets vary a bit from person to person but 9-12 for large groups for the average natural trainee.
3. As you can see, all muscles are trained even in POWER week.

1. All work sets to failure unless you are someone with poor recovery ability.
2. Same sets apply
3. Smaller groups should be hit with 6-8 sets at most.

1. Same
2/3. Some people stay with the same sets on Shock week. Others DO like to add a few extra sets per muscle. Personally I feel if you are working to true capacity you do not need to add anything!
4. Not necessarily, but this is something you can determine as you go along.
5. Well, I like to say move as quick as you can, BUT make sure breathing is back to normal so failure comes from muscle and not O2 deprivation.

[sixthsense]

Is it fine if I do Partial reps on the last sets of each exercises for power week?

Partials or forced reps allowed if nutrition, rest, supps are all on point.

[serrj]

Splits need to be based around your own strengths and weaknesses.

1. All work sets to failure.
2. Sets vary a bit from person to person but 9-12 for large groups for the average natural trainee.
3. As you can see, all muscles are trained even in POWER week.

1. All work sets to failure unless you are someone with poor recovery ability.
2. Same sets apply
3. Smaller groups should be hit with 6-8 sets at most.

1. Same
2/3. Some people stay with the same sets on Shock week. Others DO like to add a few extra sets per muscle. Personally I feel if you are working to true capacity you do not need to add anything!
4. Not necessarily, but this is something you can determine as you go along.
5. Well, I like to say move as quick as you can, BUT make sure breathing is back to normal so failure comes from muscle and not O2 deprivation.

ultimate answer thank you, how long have I waited for this, haha
bulking up soon!

[JoeDemers]

Partials or forced reps allowed if nutrition, rest, supps are all on point.

Thanks. Can you answer my other questions above please?

[JoeDemers]

are you still there Sixthsense? I would also like to know if I can change the rest between sets to 3min for power, 1.5min for RR and around 1min for shock. I did a 3 weeks cycle and I dont like it because I'm resting too much, don't have a big pump on rep range week and loose my focus

[rbarcellostm]

Hello everyone. My name is Rafael , I'm 20 and am getting ready to compete next year. I live in Brazil and I do not have many contacts outside my country . Always read the forum and quite here numerous times was helpful . I 'm trying to create a group whatsapp or ******** (which make it easier for those interested ) to promote this interaction between me , some other athletes and future athletes from Brazil and people from many other countries. I want to exchange experiences training , diet, and cycles you can. I would rather it was an idea that would work because the bodybuilding will be the main focus of the group . If they have interest , put the numbers of you with the country prefix and everything so I can be creating and adding those interested . PS : If here is not the appropriate place for the post I apologize.

[Thrilainvanila]

I guess this is a new convertion of p90x, maybe it shouldn't be mandotory in psuedo books.

[anuragray006]

Awesome information..thank you

[Fancy190]

Great info, thanks bro!!!

[gnidliubydob58]

Used to live in Sunny Isles bro. Trained at what used to be the Gold's on A1A.

[chrisp44s]

Wow thanks for all the info!!

[Teryaki]

Im coming back to lifting after like 8 months completely off, should i hop on a beginner program for a while before trying this ? so my body gets used to lifting again, i still have quiet abit of mass but i reckon most of my strength is gone

[spurgeonchatla]

Mind-blowing. Great workout program. I'm gonna try this out.

[bhavnaSahu]

i tried to read all stuff but your explainations are too long. Please make it short.

[hossjob]

Im coming back to lifting after like 8 months completely off, should i hop on a beginner program for a while before trying this ? so my body gets used to lifting again, i still have quiet abit of mass but i reckon most of my strength is gone

If you are truly experienced and just have taken time off, try doing some rep range work with your training for all exercises for the first week or 2 like this:

set 1: 13-15
set 2: 10-12
set 3: 7-9

After a couple of weeks of that try doing a power week at 6-8 reps for each set. Maybe 2. Then transition into the P/RR/S template.

[hossjob]

i tried to read all stuff but your explainations are too long. Please make it short.

SRS? Eric goes out of his way to give free advice. He takes hours to answer questions for people and assist in diet/nutriton and programming. Take 30 minutes to read and then ask questions! You'll thank me!

[TomoRogers]

Mate what would you recommend from your experience to have been the better layout for someone looking to increase strength but more for hypertrophy? I've done 3 cycles of Power and am looking to do 3 cycles of Rep Range starting next week. So was going to run it 3P/3RR/repeat..

My split is:
Back/Shoulders/Traps
Quads/Hams/Calfs
Chest/Triceps/Biceps
Cardio/Abs
Repeat

Lifting wise i have a 130kg bench, 200kg dead and 160kg squat.

I will probably also look at starting a cut after the 3rd Rep Range session so was also curious what layout would you recommend for someone on a cut, more Power cycles, more Rep Range cycles or exactly the same as I'm currently running?