PRRS Training: Basic and Advanced

[rafatkd]

I bought the ebook today!

Looking forward to read it and start my PRRS

[sixthsense]

I bought the ebook today!

Looking forward to read it and start my PRRS

Thank you! Much appreciated! Keep me posted here please!

[daghetto]

Hey sixth sense, i just finished a 9 week cycle and now im doing the program again. i changed up some excercises and im doing a 3 day split, i just wanted to know how my power week looked:

chest/back:
incline bench press 4 x6
flat dumbbell press 3 x 4-6

bent over rows 3 x 6
seated cable rows 2-6

deadlift 3 x 6 <<<i might replace this with hyperextensions




Legs:

squat 3 x 4-6
leg extensions 2 x 4-6
seated leg curls 2 x 4-6
seated calf raises 2 x 4-6




shoulders/bis/tris:

standing dumbbell hammer curls 3 x 6
standing barbell curl 2 x 6

barbell upright row 3 x 6
dumbbell military press 2 x 6

one arm dumbbell extensions 3 x 6
skull crushers 2 x 6

is this enough volume or too little?ive been working out for 2 years now with lifts around deadlift = 230, squat 190, bench - 160, rows - 150

[sixthsense]

Hey sixth sense, i just finished a 9 week cycle and now im doing the program again. i changed up some excercises and im doing a 3 day split, i just wanted to know how my power week looked:

chest/back:
incline bench press 4 x6
flat dumbbell press 3 x 4-6

bent over rows 3 x 6
seated cable rows 2-6

deadlift 3 x 6 <<<i might replace this with hyperextensions




Legs:

squat 3 x 4-6
leg extensions 2 x 4-6
seated leg curls 2 x 4-6
seated calf raises 2 x 4-6




shoulders/bis/tris:

standing dumbbell hammer curls 3 x 6
standing barbell curl 2 x 6

barbell upright row 3 x 6
dumbbell military press 2 x 6

one arm dumbbell extensions 3 x 6
skull crushers 2 x 6

is this enough volume or too little?ive been working out for 2 years now with lifts around deadlift = 230, squat 190, bench - 160, rows - 150

Keep the deadlifts on power weeks and definitely not hypers! Instead of leg extensions go with leg press. As for volume you definitely have room for more. Think in terms of about 20 total WORK sets per workout.

[daghetto]

Keep the deadlifts on power weeks and definitely not hypers! Instead of leg extensions go with leg press. As for volume you definitely have room for more. Think in terms of about 20 total WORK sets per workout.

thats fine, ill keep the deadlifts and swap leg extensions with leg press. thanks bro


so then to increase my work sets do u recommend adding in a few more excercises or just increasing the amount of sets from 2 to 3?

[rafatkd]

Thank you! Much appreciated! Keep me posted here please!

Hello Man,

I'm a Taekwondo and Brazilian Jiu-Jitsu fighter and I've been training martial arts for more than 10 years and working out for 6 years. However, only a year ago I've started to workout aiming hypertrophy. I've been having good results, but after I read your e-book (which is amazing by the way) I decided to start with a 4 days split for 12 weeks.

My routine:
Mon: Chest + Biceps
Tue: Quads + Hams
Wed: Back + Abs
Thu: BJJ
Fri: Shoulders + Triceps
Sat: BJJ
Sun: OFF
WEEKS: P/RR/S/RR/P/RR/S/[off]/RR/P/RR/S


I created my POWER week with the exercises I usually have on my strength training. I appreciate any advice to make it better =)

POWER: Monday
01) Flat Bench Press - 4x4-6
02) Incline Dumbbell Press - 4x4-6
03) Weighted Dips - 4x4-6
04) Standing E-Z Curl Bar Curls - 3x4-6
05) Preacher Curl - 3x4-6
06) Standing Dumbbell Hammer Curls - 3x4-6
07) Palm-Up Barbell Wrist Curl - 2x4-6
08) Weighted Sit-Ups - 4x6-8


POWER: Tuesday
01) Squats - 4x4-6
02) Leg Press - 4x4-6
03) Bulgarian Squat - 3x4-6
04) Stiffed Legged Deadlifts - 4x4-6
05) Lying Leg Curls - 3x4-6
06) Seated Calf Raises - 3x4-6
07) Standing Calf Raises - 3x6-8


POWER: Wednesday
01) Deadlifts - 4x4-6
02) Wide-Grip Weighted Pull-Ups - 4x4-6
03) Bent Over Row - 4x4-6
04) One-Arm Dumbbell Row - 3x4-6
05) Barbell Shrugs - 4x4-6
06) Hanging Leg Raise - 4x6-8



POWER: Friday
01) Barbell Military Press - 4x4-6
02) Arnold Press - 3x4-6
03) Single-arm Dumbbell Lateral Raises - 3x4-6
04) Close Grip Bench Presses - 3x4-6
05) Skull Crushers - 3x4-6
06) Triceps Pulldown - 3x4-6
07) Seated Calf Raises - 3x4-6

[sixthsense]

thats fine, ill keep the deadlifts and swap leg extensions with leg press. thanks bro


so then to increase my work sets do u recommend adding in a few more excercises or just increasing the amount of sets from 2 to 3?

Honestly you could do either. Probably best to hit 3 movements for the larger muscles and 2 movements for the smaller muscles.

[sixthsense]

Hello Man,

I'm a Taekwondo and Brazilian Jiu-Jitsu fighter and I've been training martial arts for more than 10 years and working out for 6 years. However, only a year ago I've started to workout aiming hypertrophy. I've been having good results, but after I read your e-book (which is amazing by the way) I decided to start with a 4 days split for 12 weeks.

My routine:
Mon: Chest + Biceps
Tue: Quads + Hams
Wed: Back + Abs
Thu: BJJ
Fri: Shoulders + Triceps
Sat: BJJ
Sun: OFF
WEEKS: P/RR/S/RR/P/RR/S/[off]/RR/P/RR/S


I created my POWER week with the exercises I usually have on my strength training. I appreciate any advice to make it better =)

POWER: Monday
01) Flat Bench Press - 4x4-6
02) Incline Dumbbell Press - 4x4-6
03) Weighted Dips - 4x4-6
04) Standing E-Z Curl Bar Curls - 3x4-6
05) Preacher Curl - 3x4-6
06) Standing Dumbbell Hammer Curls - 3x4-6
07) Palm-Up Barbell Wrist Curl - 2x4-6
08) Weighted Sit-Ups - 4x6-8


POWER: Tuesday
01) Squats - 4x4-6
02) Leg Press - 4x4-6
03) Bulgarian Squat - 3x4-6
04) Stiffed Legged Deadlifts - 4x4-6
05) Lying Leg Curls - 3x4-6
06) Seated Calf Raises - 3x4-6
07) Standing Calf Raises - 3x6-8


POWER: Wednesday
01) Deadlifts - 4x4-6
02) Wide-Grip Weighted Pull-Ups - 4x4-6
03) Bent Over Row - 4x4-6
04) One-Arm Dumbbell Row - 3x4-6
05) Barbell Shrugs - 4x4-6
06) Hanging Leg Raise - 4x6-8



POWER: Friday
01) Barbell Military Press - 4x4-6
02) Arnold Press - 3x4-6
03) Single-arm Dumbbell Lateral Raises - 3x4-6
04) Close Grip Bench Presses - 3x4-6
05) Skull Crushers - 3x4-6
06) Triceps Pulldown - 3x4-6
07) Seated Calf Raises - 3x4-6

I actually think you are perfect here with the very minor exception of delts where I do not feel you need 2 presses. I would choose one and do a WG BB upright row in place of the other.

[rafatkd]

I actually think you are perfect here with the very minor exception of delts where I do not feel you need 2 presses. I would choose one and do a WG BB upright row in place of the other.

Thanks for the advice man, I'll definitely change the Arnold Press for WG BB Upright.

Today I did the Chest/Biceps/Forearms and was sick... I was able to increase the weight on my biceps exercises and I got exhausted after the I finish the training session. I'm looking forward to complete this week and start the RR week.

Thanks again man

[Big_Spaz]

Thanks for the advice man, I'll definitely change the Arnold Press for WG BB Upright.

Today I did the Chest/Biceps/Forearms and was sick... I was able to increase the weight on my biceps exercises and I got exhausted after the I finish the training session. I'm looking forward to complete this week and start the RR week.

Thanks again man

Great to hear! keep up the good work!




-Spaz

[sixthsense]

Thanks for the advice man, I'll definitely change the Arnold Press for WG BB Upright.

Today I did the Chest/Biceps/Forearms and was sick... I was able to increase the weight on my biceps exercises and I got exhausted after the I finish the training session. I'm looking forward to complete this week and start the RR week.

Thanks again man

Glad to help you get the most out of my program buddy!

[rafatkd]

Glad to help you get the most out of my program buddy!

I completed my POWER week last Saturday and I felt really tired!

Today I've started my REP RANGE week and this time I didn't feel tired, but my chest/biceps/forearm were in complete soreness. The tempo 2/1/2/1 made the training more difficult than I expected since I'd trained in a range of 4-7 before I started the PRRS. However, this is the kind of soreness I like lol

My schedule for this week is:

REP RANGE: Monday - Weeks 2, 4, 6, 9 and 11
01) Flat Bench Press - 4x6-8
02) Incline Machine Press - 3x8-10
03) Incline Dumbbell Flyes - 3x10-12
04) Cable Crossovers - 2x12-15
05) Seated Curl Bar Preacher Curls - 3x6-8
06) Incline Dumbbell Curl - 3x8-10
07) Cable Curl - 2x10-12
08) Reverse Cable Curl - 2x10-12
09) Weighted Sit-Ups - 3x10-12


REP RANGE: Tuesday - Weeks 2, 4, 6, 9 and 11
01) Squat - 4x6-8
02) Leg Press - 3x8-10
03) Lunges - 3x10-12
04) Leg Extensions - 2x12-15
05) Smith Machine Stiff-Legged Deadlift - 3x6-8
06) Lying Leg Curl - 2x10-12
07) Seated Leg Curl - 2x12-15
08) Standing Calf Raises - 3x15-20


REP RANGE: Wednesday - Weeks 2, 4, 6, 9 and 11
01) Bent Over Row - 4x6-8
02) Leverage Iso Row - 3x8-10
03) Front Lat Pulldowns - 3x10-12
04) Straight-Arm Pulldown - 2x15-20
05) Close Grip Deadlift - 3x8-10
06) Barbell Shrugs - 2x10-12
07) Dumbbell Shrugs - 2x15-20
08) Hanging Leg Raise - 3x10-12
09) Ab Roller - 2x12-15


REP RANGE: Friday - Weeks 2, 4, 6, 9 and 11
01) Dumbell Military Press - 4x6-8
02) Single-arm Dumbbell Lateral Raises - 3x8-10
03) Front Barbell Raises - 3x10-12
04) Incline Barbell Triceps Extension - 3x6-8
05) Standing Dumbbell Triceps Extension - 3x8-10
06) Triceps Rope Extension - 3x10-12
07) Seated Calf Raises - 3x15-20


Any thoughts??

[GymRat636]

poop

[daghetto]

for bulking do you recommend P/RR/S or something different like P/RR/RR?

[sixthsense]

I completed my POWER week last Saturday and I felt really tired!

Today I've started my REP RANGE week and this time I didn't feel tired, but my chest/biceps/forearm were in complete soreness. The tempo 2/1/2/1 made the training more difficult than I expected since I'd trained in a range of 4-7 before I started the PRRS. However, this is the kind of soreness I like lol

My schedule for this week is:

REP RANGE: Monday - Weeks 2, 4, 6, 9 and 11
01) Flat Bench Press - 4x6-8
02) Incline Machine Press - 3x8-10
03) Incline Dumbbell Flyes - 3x10-12
04) Cable Crossovers - 2x12-15
05) Seated Curl Bar Preacher Curls - 3x6-8
06) Incline Dumbbell Curl - 3x8-10
07) Cable Curl - 2x10-12
08) Reverse Cable Curl - 2x10-12
09) Weighted Sit-Ups - 3x10-12


REP RANGE: Tuesday - Weeks 2, 4, 6, 9 and 11
01) Squat - 4x6-8
02) Leg Press - 3x8-10
03) Lunges - 3x10-12
04) Leg Extensions - 2x12-15
05) Smith Machine Stiff-Legged Deadlift - 3x6-8
06) Lying Leg Curl - 2x10-12
07) Seated Leg Curl - 2x12-15
08) Standing Calf Raises - 3x15-20


REP RANGE: Wednesday - Weeks 2, 4, 6, 9 and 11
01) Bent Over Row - 4x6-8
02) Leverage Iso Row - 3x8-10
03) Front Lat Pulldowns - 3x10-12
04) Straight-Arm Pulldown - 2x15-20
05) Close Grip Deadlift - 3x8-10
06) Barbell Shrugs - 2x10-12
07) Dumbbell Shrugs - 2x15-20
08) Hanging Leg Raise - 3x10-12
09) Ab Roller - 2x12-15


REP RANGE: Friday - Weeks 2, 4, 6, 9 and 11
01) Dumbell Military Press - 4x6-8
02) Single-arm Dumbbell Lateral Raises - 3x8-10
03) Front Barbell Raises - 3x10-12
04) Incline Barbell Triceps Extension - 3x6-8
05) Standing Dumbbell Triceps Extension - 3x8-10
06) Triceps Rope Extension - 3x10-12
07) Seated Calf Raises - 3x15-20


Any thoughts??

I think you are doing a really good job of creating your workouts using my principles. You seem to have the concepts well in hand. Next time you get to RR week use these ranges: 7-9, 10-12, 13-15, 16-20

[sixthsense]

for bulking do you recommend P/RR/S or something different like P/RR/RR?

For bulking what I have found to work best is P/RR/RR/S/FDFS/RR/RR/S However, this varies somewhat from person to person and depends on certain genetic factors.

[Muuks]

For bulking what I have found to work best is P/RR/RR/S/FDFS/RR/RR/S However, this varies somewhat from person to person and depends on certain genetic factors.

What did you mean by FDFS?

[sixthsense]

What did you mean by FDFS?

http://forum.bodybuilding.com/showth...highlight=fdfs

[rafatkd]

I think you are doing a really good job of creating your workouts using my principles. You seem to have the concepts well in hand. Next time you get to RR week use these ranges: 7-9, 10-12, 13-15, 16-20

Thanks man!

I'm loving the RR week! Has been a long time since I last did sets with more than 12 reps =)

Next week I'll try the S from PRRS... My routine will be sth like that:

SHOCK: Monday - Weeks 3, 7 and 12
01.a) Incline Machine Bench Press - 2x7-9
01.b) Flat Dumbbell Flyes - 2x7-9
02.a) Machine Bench Press - 2x10-12
02.b) Cable Crossovers - 2x10-12
03) Dips - Failure (Rest pause till complete 30 reps)
04.a) Seated Curl Bar Preacher Curls - 2x7-9
04.b) Alternate Dumbbell Curls - 2x7-9
05) Biceps Cable Curl - 1x10-12 (Drop 2x)
06) Hammer Curls - 1x10-12 (Drop 2x)
07) Reverse Cable Curl - 1x13-15 (Drop 2x)
08) Weighted Sit-Ups - 2x30 (Rest-Pause)
09) Plank - 2x 1 min


SHOCK: Wednesday - Weeks 3, 7 and 12
01.a) Leg Extensions - 2x7-9
01.a) Dumbbell Lunges - 2x7-9
02) Smith Machine Rear Squat - 2x10-12(Drop 2x)
03) Leg Press Machine - 2x13-15 (Drop 2x)
04.a) Lying Leg Curls - 2x7-9
04.b) Smith Machine Stiff Legs - 2x7-9
05) Seated Leg Curls - 2x10-12 (Drop 2x)
06.a) Seated Calf Raises - 2x10-12
06.a) Leg Press Calf Raises - 2x10-12
07) Standing Calf Raises - 1x16-20 (Drop 2x)


SHOCK: Friday - Weeks 3, 7 and 12
01.a) Wide Grip Pulldown - 2x7-9
01.b) Underhand Grip Pulldown - 2x7-9
02.a) Close Grip Seated Cable Row - 2x10-12
02.b) Straight-Arm Pulldown - 2x10-12
03) Reverse Grip Bent Over Row - 1x10-12 (Drop 2x)
04) Smith Machine Deadlift - 2x7-9 (Drop 2x)
05) Smith Machine Barbell Shrugs - 2x10-12 (Drop 2x)
06) Standing Dumbbell Shrugs - 1x13-15 (Drop 2x)
07) Hanging Leg Raise - 2x8-10 + 30 sec isometric
08) Plank - 2x 1 min


SHOCK: Saturday - Weeks 3, 7 and 12
01.a) Dumbbell lateral Raises - 2x7-9
01.b) Seated Dumbbel Military Press - 2x7-9
02) Barbell Front Raises - 2x10-12 (Drop 2x)
03) Upright Cable Row - 2x10-12 (Drop 2x)
04.a) Rope Pressdown - 2x7-9
04.b) Lying Barbell Extension - 2x7-9
05.a) Dumbbell Overhead Extension - 2x10-12
05.b) Two Arm Two Dumbbell Kickbacks - 2x10-12
06) Reverse Grip Pressdowns - 1x13-15 (Drop 2x)

[sixthsense]

Looking good here!!!! Love your enthusiasm!

Thanks man!

I'm loving the RR week! Has been a long time since I last did sets with more than 12 reps =)

Next week I'll try the S from PRRS... My routine will be sth like that:

SHOCK: Monday - Weeks 3, 7 and 12
01.a) Incline Machine Bench Press - 2x7-9
01.b) Flat Dumbbell Flyes - 2x7-9
02.a) Machine Bench Press - 2x10-12
02.b) Cable Crossovers - 2x10-12
03) Dips - Failure (Rest pause till complete 30 reps)
04.a) Seated Curl Bar Preacher Curls - 2x7-9
04.b) Alternate Dumbbell Curls - 2x7-9
05) Biceps Cable Curl - 1x10-12 (Drop 2x)
06) Hammer Curls - 1x10-12 (Drop 2x)
07) Reverse Cable Curl - 1x13-15 (Drop 2x)
08) Weighted Sit-Ups - 2x30 (Rest-Pause)
09) Plank - 2x 1 min


SHOCK: Wednesday - Weeks 3, 7 and 12
01.a) Leg Extensions - 2x7-9
01.a) Dumbbell Lunges - 2x7-9
02) Smith Machine Rear Squat - 2x10-12(Drop 2x)
03) Leg Press Machine - 2x13-15 (Drop 2x)
04.a) Lying Leg Curls - 2x7-9
04.b) Smith Machine Stiff Legs - 2x7-9
05) Seated Leg Curls - 2x10-12 (Drop 2x)
06.a) Seated Calf Raises - 2x10-12
06.a) Leg Press Calf Raises - 2x10-12
07) Standing Calf Raises - 1x16-20 (Drop 2x)


SHOCK: Friday - Weeks 3, 7 and 12
01.a) Wide Grip Pulldown - 2x7-9
01.b) Underhand Grip Pulldown - 2x7-9
02.a) Close Grip Seated Cable Row - 2x10-12
02.b) Straight-Arm Pulldown - 2x10-12
03) Reverse Grip Bent Over Row - 1x10-12 (Drop 2x)
04) Smith Machine Deadlift - 2x7-9 (Drop 2x)
05) Smith Machine Barbell Shrugs - 2x10-12 (Drop 2x)
06) Standing Dumbbell Shrugs - 1x13-15 (Drop 2x)
07) Hanging Leg Raise - 2x8-10 + 30 sec isometric
08) Plank - 2x 1 min


SHOCK: Saturday - Weeks 3, 7 and 12
01.a) Dumbbell lateral Raises - 2x7-9
01.b) Seated Dumbbel Military Press - 2x7-9
02) Barbell Front Raises - 2x10-12 (Drop 2x)
03) Upright Cable Row - 2x10-12 (Drop 2x)
04.a) Rope Pressdown - 2x7-9
04.b) Lying Barbell Extension - 2x7-9
05.a) Dumbbell Overhead Extension - 2x10-12
05.b) Two Arm Two Dumbbell Kickbacks - 2x10-12
06) Reverse Grip Pressdowns - 1x13-15 (Drop 2x)

[lako]

Awesome thread, interesting program, and since it's been around for quite a long time, it looks like it has a lot of merit. I am 50, and am only able to workout every other day. I have been doing full body workouts with increasing weights hst style. I used to do 4 day a week workouts, with 1/2 body on each day. What program would you recommend for every other day workouts? full body or half body per workout, or split it up over three workouts, with a day of rest inbetween each workout? I generally have about an hour to workout, and can do cardio in the mornings so that doesn't eat into my workout time.

Thanks in advance!

[sixthsense]

Awesome thread, interesting program, and since it's been around for quite a long time, it looks like it has a lot of merit. I am 50, and am only able to workout every other day. I have been doing full body workouts with increasing weights hst style. I used to do 4 day a week workouts, with 1/2 body on each day. What program would you recommend for every other day workouts? full body or half body per workout, or split it up over three workouts, with a day of rest inbetween each workout? I generally have about an hour to workout, and can do cardio in the mornings so that doesn't eat into my workout time.

Thanks in advance!

Thank you for the kind words. PRRS would suit you perfectly. You would do great with a 3-day body part split. You may even be able to use a 4 day split and still train every other day.

[BPenny]

Hey Eric, I love your program but I was just wondering about how you progressed when it came to upping the weight.

Let's take a POWER bench press exercise... 3 sets 4-6 reps. Did you up the weight if you did the reps around that range (6, 5, 4)? Or wait until you did all sets up to 6?

[Muuks]

Hey, Eric, I would like to ask you a question about working out in summer. As the weather is getting nicer, I would like to start working out outside the gym, as well as keep doing it in it. My plan, is to do some bodyweight exercises outside ( dips, pullups ) and do some HIIT program as well. So my question is, is this can be mixed up with gym, like your PRRS program? Lets say, I go to gym 3 times a week, and 3 times a week do a little outside training not more than 1 hour.

How do you see it, as far as I know, it will slow my gains in gym, but street workout is something that I really would like to do. Than, of course, in autumn, keep hitting the gym very hard again. So, maybe you could give me some good advice?

Thanks, man.

[sixthsense]

Hey Eric, I love your program but I was just wondering about how you progressed when it came to upping the weight.

Let's take a POWER bench press exercise... 3 sets 4-6 reps. Did you up the weight if you did the reps around that range (6, 5, 4)? Or wait until you did all sets up to 6?

This is up to the individual, but if I hit 6 reps with any weight I would move it up the next time I used that exercise.

[sixthsense]

Hey, Eric, I would like to ask you a question about working out in summer. As the weather is getting nicer, I would like to start working out outside the gym, as well as keep doing it in it. My plan, is to do some bodyweight exercises outside ( dips, pullups ) and do some HIIT program as well. So my question is, is this can be mixed up with gym, like your PRRS program? Lets say, I go to gym 3 times a week, and 3 times a week do a little outside training not more than 1 hour.

How do you see it, as far as I know, it will slow my gains in gym, but street workout is something that I really would like to do. Than, of course, in autumn, keep hitting the gym very hard again. So, maybe you could give me some good advice?

Thanks, man.

You can combine the HIIT and outside workouts with PRRS with the rule being not to hit the same body parts 2 straight days if possible. What may work best for you is training lower body one day, upper the next, then HIIT the next, then a day off.

Alternatively you can do something like PRRS M/W/F on a 3-day split and on T/TH/S do your outside workouts but try as best you can to avoid hitting the same body parts directly 2 straight days. It just depends on all of the exercises you want to do outdoors.

[Big_Spaz]

This is up to the individual, but if I hit 6 reps with any weight I would move it up the next time I used that exercise.

That's exactly what I do. Bump it up 10 lbs. or so the next time I do that exercise and try to get 6 reps again. If I hit all my sets, then next time I bump it up again. If I miss some reps in the rep range, then I keep it at that same weight the next time and stay there until I kill it.





-Spaz

[sixthsense]

That's exactly what I do. Bump it up 10 lbs. or so the next time I do that exercise and try to get 6 reps again. If I hit all my sets, then next time I bump it up again. If I miss some reps in the rep range, then I keep it at that same weight the next time and stay there until I kill it.





-Spaz

Thank you brother for always stepping in to help here!

[thatswhatshesed]

i really love the program, it keeps workouts interesting and challenging. Doing this with intermittent fasting has been awesome.
2 questions:
1. I am going on a grad trip for about 1 month, and wont have access to a gym. Are there any takeaway points i can apply from PRRS for bodyweight/lightweight excersises?
2. Is there ever any need to veer away from PRRS in the need for change? I know it is recommended to change excersises every cycle, but is it ever beneficial to do a completely new workout plan to change things up
?

Thank you!

[sixthsense]

i really love the program, it keeps workouts interesting and challenging. Doing this with intermittent fasting has been awesome.
2 questions:
1. I am going on a grad trip for about 1 month, and wont have access to a gym. Are there any takeaway points i can apply from PRRS for bodyweight/lightweight excersises?
2. Is there ever any need to veer away from PRRS in the need for change? I know it is recommended to change excersises every cycle, but is it ever beneficial to do a completely new workout plan to change things up
?

Thank you!

Thank you for the kind words about PRRS!

1. Yes there are. Variety is still king, so do your best to change rep tempos, angles, foot/hand positions, rest between sets!
2. I have been on PRRS and my other program, FDFS (only thrown in for a week or two every few months), for about 12 straight years and never found anything else to be as effective. Because of the variety in tactics PRRS uses, it is enough to keep growth constant. However, do not be afraid to throw in your own twists now and again!