Thread: Number of sets with P/RR/S workout

I just finished the first nine week cycle and was ready a week off. I followed it pretty darn closely with great results. It was a welcome change. I would recommend sticking pretty close the the sets listed. I was a but skeptical at first I must admit, ut it has worked like a charm and keeps boredom away.

Overall sets per bodypart never exceed the following (and if you do you will likely overtrain and are probably not training intensely enough).

chest: 8-9
lats: 8-9
quads: 8-9
delts:6-7
hams:6-7
tris:5-6
bis:4-5
traps:3-4
lower back:3-4
abs:5-6
calves:3-4

This excludes warmups which should be used intelligently and NOT as "pseudo work sets."

Thanks gopro,

Looks like an interesting routine. I'm one of the guys that is stuck at the same weights. Can't get my bench past 235 and squat past 260. I am hoping that this program will help with that.

I like the fact that this program changes weekly. Most programs keep you doing the same thing day in day out.

Did my Power chest work out on Monday felt good with some pump. Did legs today, however, didn't feel like I worked them out. My fault I think as after I finished 3 sets of Hack Squats and 3 sets of regular squats(doing those to together feels great) I went to leg extensions and curls. Next time I will do the SLD right after my squats. As I felt the extension and curls "cooled" me down.

Anyway thanks again for your help and great program.