danchubbz

As I mentioned b4 I was toying with the idea of doing a P/RR/S routine with a upper/lower split instaed of a bodypart split below is the general blueprint for it, will be starting it in a few weeks and probably will make some last minute changes and all your thoughts and feedback will really appreciated.


P/RR/S –UPPER/LOWER ROUTINE:

Power:

Upper No.1:

1. Bench Press - 4 x 4-6
2. DB Shoulder Press – 4 x 4-6
3. BO Rows – 4 x 4-6
4. Bicep Curl – 2 x 4-6
5. CGBP – 2 x 4-6

Lower No.1:

1. Squats – 4 x 4-6
2. Cleans – 4 x 4-6
3. SLDL – 3 x 4-6
4. Calve Raise – 3 x 6-8
5. BB Shrugs 3 x 6-8

Upper No.2:

1. Incline Press – 3 x 4-6
2. Weighted Dips 3 x 4-6
3. Weighted Chins 4 x 4-6
4. Military Press 4 x 4-6
5. Hammer Curls – 2 x 4-6
6. Skull Crushers – 2 x 4-6

Lower No.2:

1. Deadlifts – 4 x 4-6
2. High Pulls – 4 x 4-6
3. BB Lunges – 3 X 4-6
4. Calve Raises 3 x 4-6
5. Partial Cleans 3 x 4-6

Rep Range:

Upper No.1:

1. Bench Press 4 x 7-9
2. T-Bar Rows 4 x 10-12
3. BO Lat Raise – 4 x 13-15
4. Preacher Curls – 2 x 7-9
5. Push Downs 2 x 10-12
Lower No.1:

1. Olympic Squats 4 x 7-9
2. Push Press 4 x 10-12
3. Leg Press 3 x 13-15
4. Calve Raises 3 x 13-15
5. DB Shrugs – 3 x 10-12

Upper No.2:

1. Incline Press – 3 x 7-9
2. Decline Press – 3 x 10-12
3. Low Row – 4 x 10-12
4. Lat Raise 4 x 13-15
5. Seated Hammers 2 x 10-12
6. French Press – 2 x 7-9

Lower No.2:

1. Deadlifts 4 x 7-9
2. Bears 4 x 10-12
3. Good Mornings 3 x 10-12
4. Smith Machine Calve Raise 3 x 13-15
5. CG Up-Right Row 3 x 13-15

Shock:

Upper No.1:

1. Hammer Strength (DS) 4 x 8-10
2. DB Lat Raise (TDS) 3 x 8-10
3. Full BO Row (DS) 3 x 8-10
4. Rope Hammers SS with Push Down 2 x 8-10
5. DB Curls SS with Seated DB Skull Crushers 2 x 8-10

Lower No.1:

1. Sumo Squats SS with Narrow Squats 4 x 8-10
2. High Pulls SS with SLDL 3 x 8-10
3. Leg Extension (DS) 3 x 8-10
4. Lying Leg Curls 3 x 8-10
5. Calve Raises (TDS) 3 x 8-10
6. DB Shrugs (DS) 3 x 8-10



Upper No.2:

1. Incline Press SS with Incline Flyes 3 x 8-10
2. Weighted Dips (WG) (DS) 3 x 8-10
3. Rev. Grip Lat PD SS with SALPD 3 x 8-10
4. Machine Shoulder Press 3 x 8-10
5. Seated DB Curls (DS) 2 x 8-10
6. French Press (DS) 2 x 8-10

Lower No.2:

1. Deadlifts SS Push Press 3 x 8-10
2. Cleans SS Front Squats 3 x 8-10
3. Seated Leg Curl (DS) 2 x 8-10
4. SL Leg Extensions (DS) 2 x 8-10
5. Clave Raise (DS) 3 x 8-10
6. Machine Shrugs (DS) 3 x 8-10


Traps are with lower as I wanted to even out the volume of the routines and they get worked with deads, cleans etc anyway so I though it would make sense.

FYI SS and DS stand for Supersets and drop sets.

Cheers.

danchubbz

I've a few changes already as I realised there was too much volume there, I have limited each session to no more than 16 sets each, still a lot I know but I'll just have to be extra smart with my recovery and diet.

Power:

Upper No.1:

1. Bench Press - 4 x 4-6
2. DB Shoulder Press – 4 x 4-6
3. BO Rows – 4 x 4-6
4. Bicep Curl – 2 x 4-6
5. CGBP – 2 x 4-6

Lower No.1:

1. Squats – 4 x 4-6
2. Cleans – 3 x 4-6
3. SLDL – 3 x 4-6
4. Calve Raise – 3 x 6-8
5. BB Shrugs 3 x 6-8

Upper No.2:

1. Incline Press – 3 x 4-6
2. Weighted Dips 2 x 4-6
3. Weighted Chins 4 x 4-6
4. Military Press 3 x 4-6
5. Hammer Curls – 2 x 4-6
6. Skull Crushers – 2 x 4-6

Lower No.2:

1. Deadlifts – 4 x 4-6
2. High Pulls – 3 x 4-6
3. BB Lunges – 3 X 4-6
4. Calve Raises 3 x 4-6
5. Partial Cleans 3 x 4-6

Rep Range:

Upper No.1:

1. Bench Press 4 x 7-9
2. T-Bar Rows 4 x 10-12
3. BO Lat Raise – 4 x 13-15
4. Preacher Curls – 2 x 7-9
5. Push Downs 2 x 10-12
Lower No.1:

1. Olympic Squats 4 x 7-9
2. Push Press 4 x 10-12
3. Leg Press 2 x 13-15
4. Calve Raises 3 x 13-15
5. DB Shrugs – 3 x 10-12

Upper No.2:

1. Incline Press – 3 x 7-9
2. Decline Press – 3 x 10-12
3. Low Row – 3 x 10-12
4. Lat Raise 3 x 13-15
5. Seated Hammers 2 x 10-12
6. French Press – 2 x 7-9

Lower No.2:

1. Deadlifts 4 x 7-9
2. Bears 3 x 10-12
3. Good Mornings 3 x 10-12
4. Smith Machine Calve Raise 3 x 13-15
5. CG Up-Right Row 3 x 13-15

Shock:

Upper No.1:

1. Hammer Strength (DS) 4 x 8-10
2. DB Lat Raise (TDS) 3 x 8-10
3. Full BO Row (DS) 3 x 8-10
4. Rope Hammers SS with Push Down 2 x 8-10
5. DB Curls SS with Seated DB Skull Crushers 2 x 8-10

Lower No.1:

1. Sumo Squats SS with Narrow Squats 3 x 8-10
2. High Pulls SS with SLDL 3 x 8-10
3. Leg Extension (DS) 2 x 8-10
4. Lying Leg Curls 2 x 8-10
5. Calve Raises (TDS) 3 x 8-10
6. DB Shrugs (DS) 3 x 8-10



Upper No.2:

1. Incline Press SS with Incline Flyes 3 x 8-10
2. Weighted Dips (WG) (DS) 3 x 8-10
3. Rev. Grip Lat PD SS with SALPD 3 x 8-10
4. Machine Shoulder Press 3 x 8-10
5. Seated DB Curls (DS) 2 x 8-10
6. French Press (DS) 2 x 8-10

Lower No.2:

1. Deadlifts SS Push Press 3 x 8-10
2. Cleans SS Front Squats 3 x 8-10
3. Seated Leg Curl (DS) 2 x 8-10
4. DB Step Up’s (DS) 2 x 8-10
5. Clave Raise (DS) 3 x 8-10
6. Machine Shrugs (DS) 3 x 8-10

Richie1888

why is it u want to do an upper and lower mate ?

When you play for Celtic forget the Jersey forget the club, your playing for a people and a cause.

danchubbz

gain more mass

P-funk

eat more food.



that is a lot of volume and the intensity is the same for both upper and lower days through out the week. I wouldn't ride like that.

http://pwtraining.blogspot.com/.....come and see what is on my mind!

http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog!

Optimum Sports Performance

"In the beginners mind there are many possibilities, in the experts there are few."
-Buddha's Little Instruction Book

danchubbz

that's how p/rr/s is set up.

the rep oviously differ in rep range week as well

P-funk

I know how it is set up, but you aren't doubling up on movements in the same week.......that is overkill.

http://pwtraining.blogspot.com/.....come and see what is on my mind!

http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog!

Optimum Sports Performance

"In the beginners mind there are many possibilities, in the experts there are few."
-Buddha's Little Instruction Book

danchubbz

I havn't doubled up any exercises with the same reps in any week, in fact I haven't doubled any exercises in the same week, some are have elements that are the same as a part of the whole move but only in rep range and shock week so they will be attacked differently anyway.

However always happy to receive feedback so if there's any exercises in particualr any of u think should spaced apart more please let me know.

I'm not too concerned though because a lot of athletes use the same exercises (squats, cleans, deadlifts, etc.) 3 to 4 times a week to maximise performance.

Richie1888

id listen to what he says mate p/rr/s was designed to be a once a week routine

When you play for Celtic forget the Jersey forget the club, your playing for a people and a cause.

KarlW

The Upper/Lower split is fine but I would not have the #1 and #2 thing. I think it's too much volume over the cycle, making each cycle too long, or with not enough days off, and too complex. Maybe you could do a push/pull/legs split or just push/pull.

What this means is that when we drop a ball and it falls to the ground, it wasn't the ball that moved (down to the ground), but the ground that moved (up to the ball)

danchubbz

the volume isn't too much, about 13-14 sets per session 4 times a week is definately doable, and there's at least 3 days recovery between upper body sessions and lower body sessions. More than enough with proper rest, diet and supplements IMO.

Also why do u think it's too complex, pretty straight forward to me!!!

Thanks.

KarlW

You seem to like it so that's all that matters.

What this means is that when we drop a ball and it falls to the ground, it wasn't the ball that moved (down to the ground), but the ground that moved (up to the ball)