PRRS Training: Basic and Advanced

[sixthsense]

I'm going to start this tomorrow. I gained a little gut during the holidays and had some family issues that came up so i wasn't able to lift this past month as much as i needed.

To attack my gut i'm thinking about doing a little cardio first thing in the morning and then doing this workout after i get off work. How much cardio would you suggest? Also am planning on doing IIFYM for my diet.

Start at perhaps four 20 min sessions per week, and assess results. Then add as needed.

[Yogaaaa]

Are there routines set up with example exercises already in place? From what I see I would have to put stuff together. I want a proven set up to use, since I'm on the search for a routine that I can stick with permanently. I've tried many and haven't found one I liked yet.

I'm talking about a 4 or 5 day split, whatever I can do to minimize the volume on an individual day

[sixthsense]

Are there routines set up with example exercises already in place? From what I see I would have to put stuff together. I want a proven set up to use, since I'm on the search for a routine that I can stick with permanently. I've tried many and haven't found one I liked yet.

I'm talking about a 4 or 5 day split, whatever I can do to minimize the volume on an individual day

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).

[matchesmalone15]

Did Rep Range Chest yesterday, holy chit I'm sore today! And I've been running PRRS for going on three months, still increasing strength, still increasing size, gonna keep this train rolling for a long time.

[sixthsense]

Did Rep Range Chest yesterday, holy chit I'm sore today! And I've been running PRRS for going on three months, still increasing strength, still increasing size, gonna keep this train rolling for a long time.

This is why I call this the "Grow Without Plateau" program! Thank u for the feedback brother.

[tank316]

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).

With a few tweaks here and there...I'm still using this template to!!!! 12 years now!!!!!!

[Camdenn]

Great information!

[sixthsense]

Great information!

Thank you. Hope you use it to your advantage!

[SamCruz31]

Using the template above, how much time does each day take on average?
I saw that you recommended above that Miked1978 do 20min of cardio 4x a week. I'm trying to gain mass and have gone from 160lbs to 185 in the past 7 months but have put on a little more body fat than desired. I want to continue gaining mass but wouldn't mind cutting a bit as spring approaches as well. I saw earlier in the thread that when you cut you do P/S/RR/S which I am sure to do in the future. What kind of cardio level if any do you recommend for me as I am still trying to gain mass for the next two months before I begin cutting?
I lifted weights for about a year and then did crossfit for about 6 months and hurt my knee and was off for 6 months. I've been lifting again for the past 7 months and I'm thinking about trying this out.

[SamCruz31]

I saw a post you made a year ago on this thread saying you do 20-30 min medium intensity cardio 4-5x a week and that you will do more if needed. I guess this answers my own question.
I also saw where you said if your are wanting to put on more weight you'll do P/P/RR/S or P/RR/P/S. I plan on doing the program as is for a while but I look forward to playing with these in the future.

[SamCruz31]

Just finished my second day. I'm doing a 4 day split so Yesterday was Back and today was Chest/Bi's. It was about half the volume that I'm use to but I'm 2x as sore.
I've been trying to focus on form a lot after watching a couple of the B Built by Broser Episodes. Needless to say I'm hurting in a real good way and am looking forward to killing it again tomorrow.

[sixthsense]

Just finished my second day. I'm doing a 4 day split so Yesterday was Back and today was Chest/Bi's. It was about half the volume that I'm use to but I'm 2x as sore.
I've been trying to focus on form a lot after watching a couple of the B Built by Broser Episodes. Needless to say I'm hurting in a real good way and am looking forward to killing it again tomorrow.

Sam, sorry I just first saw these posts. I am glad you are using my program AND that you are keeping up with B Built by Broser! Remember, making gains is MORE about intensity and LESS about volume. Stimulate the muscle and save energy for rest and repair! Thats how I gained over 130 lb drug free! And if you have more questions I will do my best to return and answer! -EB

[LustForFame]

Hey sixthsense do you think this routine would be a good fit for me?

-18years old 13% bf been training 2+years

Have been on Kelie's older routines similiar to the P/P/L he has stickied right now for a year but already seems I have stalled.

[sixthsense]

Hey sixthsense do you think this routine would be a good fit for me?

-18years old 13% bf been training 2+years

Have been on Kelie's older routines similiar to the P/P/L he has stickied right now for a year but already seems I have stalled.

2 years consistent training? If so, yes you can give this a go. You may want to change it to this sequence for 6 months to a year:

P/RR/P/S/RR/P/RR/S....

[SamCruz31]

Sam, sorry I just first saw these posts. I am glad you are using my program AND that you are keeping up with B Built by Broser! Remember, making gains is MORE about intensity and LESS about volume. Stimulate the muscle and save energy for rest and repair! Thats how I gained over 130 lb drug free! And if you have more questions I will do my best to return and answer! -EB

I'm loving it so far. It's a relief to find information that I'm confident in and that I know works. Theres so many programs and info to weed through and its been hard to figure out what to trust. I just got finished watching you BBBB P/RR/S video. Its cool to hear where it came from and all of that went into putting it together. Also, its encouraging to hear that it's possible to gain with nothing but hard work and dedication.

I do have some questions nutrition wise. I was eating 2500 Calories and at least 180 grams of protein a day for the past 6 months and went from 155 to 185. This past week I changed my diet and I'm eating 200 grams of protein a day with minimal carbs; mostly just meat, shakes and veggies. All this to say, I've lost 6lbs this week and I'm not so sure thats a good thing.
Is there an article or video you can point me to? Or is there a break down you can give me of Calories/Protein/Carbs/Fat that I should be aiming for?
What kind of carbs and fats are okay? I was kinda brain washed by the Paleo thing for a while but trying to snap out of it.

Thanks for all of your help. It means a lot.!!

[SamCruz31]

Ive been reading a lot and watched your Q and A video that contained a lot about diet and nutrition and I think I have a little bit better of a grasp.
I'm still shooting for 2500 calories and am hoping to lean down a bit on this w Protein: 30%, Fat: 30 %, and Carbs:40%.
I realized that everyone is different so there is no way you can really give me a complete answer without me being one of your clients and having a history. There seems to be some consistent percentages for bulking/cutting that I've found so I'll experiment with that.

I've been eating a lot more Complex Carbs, especially in the morning and after a workout.
I'm on week 2 of PRRS and still loving it.

[SamCruz31]

I listened to your New York Muscle Radio podcast title The Importance of Nutrient and Supplement Timing and that answered most of my questions. Thanks man!

[sixthsense]

I listened to your New York Muscle Radio podcast title The Importance of Nutrient and Supplement Timing and that answered most of my questions. Thanks man!

Ha! That is awesome! So glad I answered your questions through the podcast! Make sure to also watch all episodes of "B Built by Broser" on muscleinsider.com : )

[TrIff]

People tend to have different definitions of failure. With failure do you mean that for example I the bench press I fail to complete my last repetition and need my training partner to lift the weight up, or do you mean that I should stop when I know I can't complete another full repetition?

[sixthsense]

People tend to have different definitions of failure. With failure do you mean that for example I the bench press I fail to complete my last repetition and need my training partner to lift the weight up, or do you mean that I should stop when I know I can't complete another full repetition?

Failure means you cannot do another rep on your own. However, quite often we try for one and do not get it and it becomes a forced rep which is just fine.

[Digital.god]

Good to see you active and posting coach. We talked back in 2007 I believe it was when you got me on this program on Ironmagazine forums. Used it for years, and results, well you can look at my avi from a recent show =)

[sixthsense]

Good to see you active and posting coach. We talked back in 2007 I believe it was when you got me on this program on Ironmagazine forums. Used it for years, and results, well you can look at my avi from a recent show =)

Well damn bro! You look freaking amazing!!! Congratulations and thank YOU for using PRRS!!!

[henrikix]

Hey,
I was looking for a good training program and stumbled upon this thread. I've been strength training for about 4-5 years and basically for the last few months I've been doing the Arnold Blueprint To Mass for a couple of cycles with different variations based on health, goals & other factors.

I lift 6x a week and do cardio on sundays and was wondering what you thought the best PRRS version & scheme(P/RR/S or RR/P/RR/S etc) for someone like me would be?
The Blueprint had me doing:
- 1. chest/upper back 2. legs/lower back 3. shoulders/bicep/tricep 4. chest/upper back 5. legs/lower back 6. shoulders/bicep tricep 7. rest(cardio day for me) - ab exercises were also in those 6 prior training days.
Given that this program should take more out of each muscle(?) maybe I would go for this sort of split:
- 1. Chest (5-7 exercises + abs) 2. Legs (5-7 exercises) 3. Upper/lower back (6-8 exercises) 4. Shoulders/Abs (5-7 exercises) 5. Chest/Legs (5-7 exercises combined) 6. Bicep/Tricep (6-8 exercises) 7. Active Rest
Or maybe just continue the Arnold split?
PS - Currently in the bulking phase & main goals is to build muscle size.

[Jumper0]

thank you..!

[EladMichaeli]

Hey i've been reading this and i'm still counfused What split should i do?

I can't work on the same muscle twice a week ?

And on the shock week only 1 set when i'm drop?

[sixthsense]

Hey i've been reading this and i'm still counfused What split should i do?

I can't work on the same muscle twice a week ?

And on the shock week only 1 set when i'm drop?

Answered for you on my ******** athlete's page! : )

[sixthsense]

Hey,
I was looking for a good training program and stumbled upon this thread. I've been strength training for about 4-5 years and basically for the last few months I've been doing the Arnold Blueprint To Mass for a couple of cycles with different variations based on health, goals & other factors.

I lift 6x a week and do cardio on sundays and was wondering what you thought the best PRRS version & scheme(P/RR/S or RR/P/RR/S etc) for someone like me would be?
The Blueprint had me doing:
- 1. chest/upper back 2. legs/lower back 3. shoulders/bicep/tricep 4. chest/upper back 5. legs/lower back 6. shoulders/bicep tricep 7. rest(cardio day for me) - ab exercises were also in those 6 prior training days.
Given that this program should take more out of each muscle(?) maybe I would go for this sort of split:
- 1. Chest (5-7 exercises + abs) 2. Legs (5-7 exercises) 3. Upper/lower back (6-8 exercises) 4. Shoulders/Abs (5-7 exercises) 5. Chest/Legs (5-7 exercises combined) 6. Bicep/Tricep (6-8 exercises) 7. Active Rest
Or maybe just continue the Arnold split?
PS - Currently in the bulking phase & main goals is to build muscle size.

The most important aspect of the PRRS system is utilizing all of the principles set forth each week. People have had success with every kind of split from 3 to 6 days, and/or training muscles once or twice per week. I personally follow a 2 day on/1 day off protocol, which has always provided me my best size gains.

[phone789]

Switch to a 1/0/1 tempo for these sets. Move the weight rhythmically, but not sloppily. On all other sets use the%2

[Pat3232]

I've been doing this for about 12 weeks now, and absolutely love it. My only concern is, is 4-5 minute rest periods really necessary in power week? I find myself only hitting 3 compound movements due to the amount of time I have in the gym. Is this enough? Should I shorten the rest periods?

[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?