Thread: P/RR/S Upper/Lower routine...

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

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

gain more mass

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.

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

the rep oviously differ in rep range week as well

Originally Posted by danchubbz

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

the rep oviously differ in rep range week as well

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

Originally Posted by P-funk

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

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.

Originally Posted by P-funk

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

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

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.

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.