First, I???d like to thank GP for introducing the P/RR/S format to the forum some time ago (was it 2002 or earlier?), and take him up on his kind suggestion that I start a thread for people to contribute their ideas. He may be able to use it for his webpage.
The individual components of the P/RR/S format might not be new; low reps for power and strength, mid reps for the pump, and advanced sets to shock the body into new growth. However, the P/RR/S brings all these elements together into a solid and defined structure that makes each and every workout interesting, intense, and focused.
Ideas might be anything from a split that has worked well for you or specific exercises that you use for each week of the routine. I find that particularly in shock week there are heaps of exercises that can be used and combined to build awesome workouts. Shock week can incorporate just about anything such as supersets, pre-exhaustion sets, drop sets, and whatever else you have done that has worked well. For example I do 20 rep squats in shock week.
Here???s a routine I am currently using:
Week1 Workout #1 Arms
Barbell curls 3x4-6
Hammer curls 2x4-6
Preacher curls 2x4-6
CG bench 3x4-6
O'head DB Ext 2x4-6
Pushdown 2x4-6
wrist curls 2x8-10
Week1 Workout #2 Quads/Shoulders
Squats 3x4-6
Leg Press 3x4-6
Single Leg Extension 2x4-6
Standing Press 3x4-6
Upright Row 2x4-6
Cheat lateral 2x4-6
Week1 Workout #3 Chest/Hamstrings
DB flat bench 3x4-6
Incline smith 3x4-6
Dips 2x4-6
Stiff Deadlifts 3x4-6
Lying leg curl 2x4-6
Week1 Workout #4 Back/Calves/Traps
Reverse chins 3x4-6
Deadlifts 3x4-6
DB row 2x4-6
Machine Calf Raise 4x4-6
Hang cleans 3x4-6
Week2 Workout #1 Arms
DB curls 2x6-8
Cable curls 2x8-10
Concentration curl 1x10-12
Skull crushers 3x6-8
Overhead cable ext 2x8-10
Single rev cable pulldowns 1x10-12
DB wrist curls 2x8-10
Week2 Workout #2 Quads/Shoulders
Hack Squats 3x6-8
Front squat machine 3x8-10
Barbell lunge 1x10-12
Seated DB press 3x6-8
Seated laterals 2x8-10
Bent cable lateral 1x10-12
Week2 Workout #3 Chest/Hamstrings
Incline DB press 3x6-8
Decline DB press 2x6-8
Flat DB flyes 2x8-10
Seated leg curl 2x8-10
Stiff DB deadlifts 2x8-10
Week2 Workout #4 Back/Calves/Traps
Bent over row 3x6-8
Wide grip pulldown 2x6-8
CG cable row 2x8-10
Single leg calf raises 2x8-10
Seated calf raises 2x10-12
Smith machine shrugs 2x8-10
Week3 Workout #1 Arms
Preacher curls/reverse barbell curls 2x8-10
Incline DB curls 1x8-10 drop 8-10 drop 8-10
Arm curl machine/reverse lat pulls 1x8-10
O'head cable ext/CG smith 2x8-10
pushdown/DB decline skullies 1x8-10
bench dip 1x8-10 drop 8-10 drop 8-10
Week3 Workout #2 Quads/Shoulders
Leg Ext/Front squat machine 2x8-10
Leg press single 8-10 drop 6-8
Squats 1x20
Lateral raise/shoulder press machine 2x8-10
rev machine flye/see saw press 1x10-12
Cable front raise 1x8-10 drop 8-10
Week3 Workout #3 Chest/Hams
Cable crossover/Incline smith press 2x8-10
machine flyes/pushups 2x8-10
Machine chest press 1x8-10 drop 8-10
Seated leg curl/SL deadlift 2x10-12
Single lying leg curl 1x8-10 drop 8-10
Week3 Workout #4 Back/Calves
Stiff arm pulldown/CG pulldown 2x8-10
Pullover/reverse grip bent row 1x8-10
machine row single 1x8-10 drop 8-10
Hyperextensions 2x10-12
Seated toe press/calf raise 2x15-20
Armpit rows/deadlift shrugs 2x8-10
One thing to always think about is the practicality of certain superset ideas depending on the location of weights/machines in your gym.
Few other ideas.......
Triceps:
skull crushers / bench dips superset
headcaver dropsets
Back:
single cable row with a twist dropsets
single bent cable lateral / single pulldown (kneeling beside the stack) superset
Anyhoo, if you'd like to share any other ideas you have please contribute. We could build a repository for people to refer to when putting together their next routine.
cheers
The individual components of the P/RR/S format might not be new; low reps for power and strength, mid reps for the pump, and advanced sets to shock the body into new growth. However, the P/RR/S brings all these elements together into a solid and defined structure that makes each and every workout interesting, intense, and focused.
Ideas might be anything from a split that has worked well for you or specific exercises that you use for each week of the routine. I find that particularly in shock week there are heaps of exercises that can be used and combined to build awesome workouts. Shock week can incorporate just about anything such as supersets, pre-exhaustion sets, drop sets, and whatever else you have done that has worked well. For example I do 20 rep squats in shock week.
Here???s a routine I am currently using:
Week1 Workout #1 Arms
Barbell curls 3x4-6
Hammer curls 2x4-6
Preacher curls 2x4-6
CG bench 3x4-6
O'head DB Ext 2x4-6
Pushdown 2x4-6
wrist curls 2x8-10
Week1 Workout #2 Quads/Shoulders
Squats 3x4-6
Leg Press 3x4-6
Single Leg Extension 2x4-6
Standing Press 3x4-6
Upright Row 2x4-6
Cheat lateral 2x4-6
Week1 Workout #3 Chest/Hamstrings
DB flat bench 3x4-6
Incline smith 3x4-6
Dips 2x4-6
Stiff Deadlifts 3x4-6
Lying leg curl 2x4-6
Week1 Workout #4 Back/Calves/Traps
Reverse chins 3x4-6
Deadlifts 3x4-6
DB row 2x4-6
Machine Calf Raise 4x4-6
Hang cleans 3x4-6
Week2 Workout #1 Arms
DB curls 2x6-8
Cable curls 2x8-10
Concentration curl 1x10-12
Skull crushers 3x6-8
Overhead cable ext 2x8-10
Single rev cable pulldowns 1x10-12
DB wrist curls 2x8-10
Week2 Workout #2 Quads/Shoulders
Hack Squats 3x6-8
Front squat machine 3x8-10
Barbell lunge 1x10-12
Seated DB press 3x6-8
Seated laterals 2x8-10
Bent cable lateral 1x10-12
Week2 Workout #3 Chest/Hamstrings
Incline DB press 3x6-8
Decline DB press 2x6-8
Flat DB flyes 2x8-10
Seated leg curl 2x8-10
Stiff DB deadlifts 2x8-10
Week2 Workout #4 Back/Calves/Traps
Bent over row 3x6-8
Wide grip pulldown 2x6-8
CG cable row 2x8-10
Single leg calf raises 2x8-10
Seated calf raises 2x10-12
Smith machine shrugs 2x8-10
Week3 Workout #1 Arms
Preacher curls/reverse barbell curls 2x8-10
Incline DB curls 1x8-10 drop 8-10 drop 8-10
Arm curl machine/reverse lat pulls 1x8-10
O'head cable ext/CG smith 2x8-10
pushdown/DB decline skullies 1x8-10
bench dip 1x8-10 drop 8-10 drop 8-10
Week3 Workout #2 Quads/Shoulders
Leg Ext/Front squat machine 2x8-10
Leg press single 8-10 drop 6-8
Squats 1x20
Lateral raise/shoulder press machine 2x8-10
rev machine flye/see saw press 1x10-12
Cable front raise 1x8-10 drop 8-10
Week3 Workout #3 Chest/Hams
Cable crossover/Incline smith press 2x8-10
machine flyes/pushups 2x8-10
Machine chest press 1x8-10 drop 8-10
Seated leg curl/SL deadlift 2x10-12
Single lying leg curl 1x8-10 drop 8-10
Week3 Workout #4 Back/Calves
Stiff arm pulldown/CG pulldown 2x8-10
Pullover/reverse grip bent row 1x8-10
machine row single 1x8-10 drop 8-10
Hyperextensions 2x10-12
Seated toe press/calf raise 2x15-20
Armpit rows/deadlift shrugs 2x8-10
One thing to always think about is the practicality of certain superset ideas depending on the location of weights/machines in your gym.
Few other ideas.......
Triceps:
skull crushers / bench dips superset
headcaver dropsets
Back:
single cable row with a twist dropsets
single bent cable lateral / single pulldown (kneeling beside the stack) superset
Anyhoo, if you'd like to share any other ideas you have please contribute. We could build a repository for people to refer to when putting together their next routine.
cheers