Thread: PRRS Splits

Originally Posted by 33sun33

So what is a good split to use while doing P/RR/S?

The split I saw from an old prrs template was something like: chest/bis on day 1; legs on day 2; back on day 4; and shoulders/tris on day 5.

Is it possible, or even advisable, to do a 3 day push-pull-legs instead? Full body?

Thanks

I currently do a 4 day split with P/RR/S. Monday Back/bis; Tuesday Delts; Thursday Legs and Friday Chest/Tris. I am considering moving my shoulder press to Friday (with chest/tris) and lateral raises (standing and bent) to Monday with back/bis. This would be a 3 day split and fairly close to a pull/legs/push routine. Although my exercises are muscle focused, I am trying to think more in terms of movements for my program.

P/RR/S can be adapted to splits of any amount of days per week, as well as upper/lower, and push/pull splits. My personal preference, and the one I have seen the greatest results with, is splitting the body 4 ways and training 2 days on, 1 day off.

Originally Posted by gopro

P/RR/S can be adapted to splits of any amount of days per week, as well as upper/lower, and push/pull splits. My personal preference, and the one I have seen the greatest results with, is splitting the body 4 ways and training 2 days on, 1 day off.

What about my 4 day upper/lower split:

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 6-8
5. CGBP – 2 x 6-8

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 10-12


Upper No.2:

1. Incline Press – 3 x 4-6
2. Weighted Dips (WG) 3 x 4-6
3. Weighted Pull Up’s 4 x 4-6
4. Seated Military Press 3 x 4-6
5. Hammer Curl Bar – 2 x 6-8

Lower No.2:

1. Deadlifts – 4 x 4-6
2. Front Squats– 4 x 4-6
3. High Pulls – 3 x 4-6
4. Calve Raises 3 x 4-6

Rep Range:

Upper No.1:

5. Bench Press 4 x 7-9
6. T-Bar Rows 4 x 10-12
3. Lat Raise – 3 x 13-15
4. Preacher Curls – 2 x 7-9
5. Push Downs 3 x 10-12


Lower No.1:

1. Olympic Squats 3 x 7-9
2. Cleans 3 x 7-9
3. Leg Press 2 x 10-12
4. SLDL 2 x 10-12
5. Calve Raises 3 x 13-15

Upper No.2:

1. Incline Press – 3 x 7-9
2. Decline Press – 3 x 13-15
3. Low Row (WG) – 4 x 10-12
4. DB Press 3 x 10-12
5. Hammer Curls– 2 x 7-9

Lower No.2:

1. Deadlifts (WG) 4 x 7-9
2. Push Press 4 x 7-9
3. Good Mornings 2 x 10-12
4. Smith Machine Calve Raise 3 x 13-15

Shock:

Upper No.1:

1. Hammer Strength (DS) 4 x 8-10
2. DB Lat Raise (TDS) 4 x 8-10
3. Full BO Row (DS) 4 x 8-10
4. Seated DB Curls (DB) 2 x 8-10
5. Push Downs (DS) 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






Upper No.2:

1. Incline Press SS with Incline Flyes 3 x 8-10
2. Weighted Dips (WG) (DS) 3 x 8-10
3. Lat PD SS with SALPD 4 x 8-10
4. Machine Shoulder Press 3 x 8-10
5. DB Hammer Curls (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. Good Mornings (DS) 2 x 8-10
4. DB Step Up’s (DS) 2 x 8-10
5. Clave Raise (DS) 3 x 8-10

Thinking to start it next week but need more feedback about it, what do u think?

Originally Posted by danchubbz

What about my 4 day upper/lower split:

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 6-8
5. CGBP – 2 x 6-8

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 10-12


Upper No.2:

1. Incline Press – 3 x 4-6
2. Weighted Dips (WG) 3 x 4-6
3. Weighted Pull Up’s 4 x 4-6
4. Seated Military Press 3 x 4-6
5. Hammer Curl Bar – 2 x 6-8

Lower No.2:

1. Deadlifts – 4 x 4-6
2. Front Squats– 4 x 4-6
3. High Pulls – 3 x 4-6
4. Calve Raises 3 x 4-6

Rep Range:

Upper No.1:

5. Bench Press 4 x 7-9
6. T-Bar Rows 4 x 10-12
3. Lat Raise – 3 x 13-15
4. Preacher Curls – 2 x 7-9
5. Push Downs 3 x 10-12


Lower No.1:

1. Olympic Squats 3 x 7-9
2. Cleans 3 x 7-9
3. Leg Press 2 x 10-12
4. SLDL 2 x 10-12
5. Calve Raises 3 x 13-15

Upper No.2:

1. Incline Press – 3 x 7-9
2. Decline Press – 3 x 13-15
3. Low Row (WG) – 4 x 10-12
4. DB Press 3 x 10-12
5. Hammer Curls– 2 x 7-9

Lower No.2:

1. Deadlifts (WG) 4 x 7-9
2. Push Press 4 x 7-9
3. Good Mornings 2 x 10-12
4. Smith Machine Calve Raise 3 x 13-15

Shock:

Upper No.1:

1. Hammer Strength (DS) 4 x 8-10
2. DB Lat Raise (TDS) 4 x 8-10
3. Full BO Row (DS) 4 x 8-10
4. Seated DB Curls (DB) 2 x 8-10
5. Push Downs (DS) 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






Upper No.2:

1. Incline Press SS with Incline Flyes 3 x 8-10
2. Weighted Dips (WG) (DS) 3 x 8-10
3. Lat PD SS with SALPD 4 x 8-10
4. Machine Shoulder Press 3 x 8-10
5. DB Hammer Curls (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. Good Mornings (DS) 2 x 8-10
4. DB Step Up’s (DS) 2 x 8-10
5. Clave Raise (DS) 3 x 8-10

Thinking to start it next week but need more feedback about it, what do u think?

That works