Routine

**Diablo1990** · 10-08-2006, 10:32 AM

Power/Rep Range/Shock: The Basics

I do not understand this at all... Now that I have work tuesday, thursday and weekends I need a 3 day routine and cant' do my 5 day anymore. I need to somehow put it in monday, wednesday, friday. I don't know how to put this routine together and would appreciate any help. I also want to do some cardio on the weekends or 15 - 30 min sessions tuesday and thursday.

**Double D** · 10-08-2006, 10:57 AM

Why not just simplify things into push/legs/pull?

**mike456** · 10-08-2006, 11:25 AM

use the PRRS template, and use a push/pull/legs routine

**Diablo1990** · 10-08-2006, 03:50 PM

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
- 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
- Incline dumbell press...3 x 6-8
- Bench press...3 x 8-10
- Flye...2 x 10-12
- Single arm dumbell press...2 x 6-8
- Bent lateral...2-3 x 8-10
- Cable side lateral...2 x 10-12
- 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

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
- 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
- Incline dumbell press...3 x 6-8
- Bench press...3 x 8-10
- Flye...2 x 10-12
- Single arm dumbell press...2 x 6-8
- Bent lateral...2-3 x 8-10
- Cable side lateral...2 x 10-12
- 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

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
- 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
- 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
- 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
- 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

**Diablo1990** · 10-08-2006, 03:51 PM

Now I have to subsitute a lot of these excercises and make

Monday - Push
Wednesday - Pull
Friday - Legs

Can anyone help me? I don't know how to categorize them.

**Double D** · 10-08-2006, 03:58 PM

How about you put something together and we can critique it?

**Diablo1990** · 10-08-2006, 04:14 PM

Cause I don't know what excercises go into push and pull lol

**Double D** · 10-08-2006, 04:35 PM

Easy enough, push exercises are those you push and pull are those you pull. Example push: Is normally your chest, shoulders, and triceps

Pull is normally your back and biceps.

Now this isnt always true, but for the most part. Keep that in mind and it ought to work out well.

**Diablo1990** · 10-08-2006, 05:16 PM

Week 1 -- Power

Monday (Push)
CG bench press...3 x 4-6
Skull crushers 2 x 4-6
Single arm dumbell extension...1-2 x 4-6
Incline dumbell press...3 x 6-8
Bench press...3 x 8-10
Flye...2 x 10-12
Single arm dumbell press...2 x 6-8
Bent lateral...2-3 x 8-10
Cable side lateral...2 x 10-12 (Substitute)

Wednesday (Pull)
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
Barbell curl...2 x 4-6
Preacher curl...2 x 4-6
Hammer curl...1-2 x 4-6

Friday (Legs)
Squats...3 x 4-6
Leg press...3 x 4-6 (Substitute)
Single leg extension...2 x 4-6 (Substitute)
Lying leg curl...3 x 4-6 (Substitute)
Stiff deadlift...2-3 x 4-6

Week 2 -- Rep Range

Monday (Push)
Weighted dip...3 x 6-8
Pushdown...2 x 8-10
Kickback...1-2 x 10-12
Incline dumbell press...3 x 6-8
Bench press...3 x 8-10
Flye...2 x 10-12
Single arm dumbell press...2 x 6-8
Bent lateral...2-3 x 8-10
Cable side lateral...2 x 10-12 (Substitute)

Wednesday (Pull)
CG weighted chin...2 x 6-8
WG T-Bar row...2 x 8-10 (Substitute)
Dumbell row...2 x 10-12
Pullover...2 x 12-15 (Substitute)
Alternating dumbell curl...2 x 6-8
Cable curl...2 x 8-10 (Substitute)
Concentration curl...1-2 x 10-12

Friday (Legs)
- Leg extension...2 x 8-10 (Substitute)
- Hack squat...3 x 10-12 (Substitute)
- One legged leg press...3 x 12-15 (Substitute)
- Lying leg curl...2 x 6-8 (Substitute)
- Stiff deadlift...2 x 8-10
- Single leg curl or seated leg curl...1-2 x 10-12 (Substitute)

Week 3 -- Shock

Monday (Push)
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
Superset...cable crossover/incline smith press...1-2 x 8-10 reps each (Substitute)
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 (Substitute)
Seated side lateral/hammer machine press superset...1-2 x 8-10 (Substitute)
Severse pec deck/WG upright row superset...1-2 x 8-10 (Substitute)
Cable front raise dropset...1 x 6-8, drop 6-8, drop 6-8 optional (Substitute)

Wednesday (Pull)
Pullover/WG pulldown superset...1-2 x 8-10 each
Stiff arm pulldown/reverse grip bent row...1-2 x 8-10 each (Substitute)
CG seated pully row dropset...1 x 6-8, drop, 6-8, drop, 6-8 (Substitute)
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 (Substitute)

Friday (Legs)
Superset: leg extension/front squat...1-2 x 8-10 each (Substitute)
Superset: leg extension/sissy squat or leg press...1-2 x 8-10 each (Substitute)
Dropset: lunge...1 x 8-10, drop, 8-10
Superset: leg curl seated or lying/toes pointed hyperextension...1-2 x 8-10 each (Substitute)
Dropset: single leg curl...1-2 x 8-10, drop, 8-10 (Substitute)

What are pullovers?? I don't know what a lot of these excercises are and I am limited to mostly Dumbbells, Barbells, Dip / Pullup Machine, Lat Pulldown Machine. I need exercises for the ones that say (Substitute). I have organized everything now

**viet_jon** · 10-08-2006, 06:09 PM

ask questions in the prrs thread.

he'll help you.

**mike456** · 10-08-2006, 08:41 PM

use these exercises and his template

push
Flat Bench
Incline Bench
Military Press
Dips
skull crushers

pull
Bent-over rows
DB Rows
Pull-ups
Chins/upright rows
curls

legs
squat
dead
lunge
one-leg RDL

**Diablo1990** · 10-08-2006, 08:43 PM

That really does not explain it real good

**mike456** · 10-08-2006, 08:45 PM

Originally Posted by Diablo1990

That really does not explain it real good

than dont do the PRRS, you don't need it, it is for advanced trainers that hit a plateau, just do a periodized upper/lower/TBW

week 1
3x12
week 2
4x6
week 3
5x5
repeat

**Diablo1990** · 10-08-2006, 08:48 PM

I hit a mad plateau with bench, pullups, dips, etc I have been lifting for awhile

**viet_jon** · 10-08-2006, 08:59 PM

Originally Posted by mike456

than dont do the PRRS, you don't need it, it is for advanced trainers that hit a plateau, just do a periodized upper/lower/TBW

it's for everyone.

**Double D** · 10-08-2006, 09:12 PM

Well if it is strength you are looking for I am pretty sure I suggested westisde to you? I cant remember though. It will definitly increase your major lifts!

**mike456** · 10-09-2006, 11:29 AM

Originally Posted by viet_jon

it's for everyone.

STFU
From Go-pors PRRS article:
I have added 30 lbs of muscle over the last two years by utilizing this program. Nothing I have ever done before comes close to the results that this program has produced...

Stuck in a rut? Failing to make any more measurable gains in size and strength? Do not expect DIFFERENT results from doing the SAME things! If you have been training for several years, chances are your body has fully adapted to the workouts you have been throwing at it time and again. The human body is an ADAPTIVE MACHINE, and it prefers homeostasis. This simply means that your body will fight your efforts to add any more muscle to your frame with all it's might. The body and it's systems do not want change, so if you wish to get bigger, stronger, and leaner, you are going to have to FORCE change, and do so in a way that does NOT allow your body to ever FULLY adapt to the workload that you present to it. Enter POWER/REP RANGE/SHOCK, an intensive, cyclical program that will provide novel stimuli to your muscles each week, and will approach growth through several unique mechanisms. The following will provide a "template" for you to work with, but each individual can "tweak" the program slightly (exercises used, workout split, days per week training) to fit precisely to their needs. Just as long as the basic principles and premise is followed, you should be able to reap the full muscle building benefits of the program.

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