For all the P/RR/S extraordinaires out there.

Bajenman88 · 10-15-2007, 07:06 PM

Ok, I have been training for a little over a year. I'm 5'11 and I weight 170, 175 on good days. My goal is soley to gain mass. I have done extremely well with a program I was helped to make on here awhile back. It was an Upper/Lower 4 day split. I'm still making gains with it; for example, I just got up to working out with a 300 pound deadlift, 3 sets of 6. However, I feel like I need to step it up. So I decided to try and put together a P/RR/S program. I have a few questions, and would appreciate some informational, non-sarcastic responses. Also, I have no idea what to do for shock week, because I'm using my college gym, and it would be hard to run back and forth between different machines for supersetting. Anyways, here is what I have so far, let me know what you would change, what you would keep the same, and basically just let me know if I have the gist of things. Thanks in advance.

___Power___

(Mon - Chest/Delts)

Incline BB Bench - 3x6
DB Bent Over Rows - 3x6
Flat DB Bench - 3x6
Military Press - 3x6
Lateral Raises - 2x6

(Tues - Quads/Hams/Calves)

Squats - 3x6
SLDL - 3x6
Single Legged Leg Press - 3x6
Lying Leg Curl - 3x6
Cable Standing Leg Curl - 3x6
Standing Calf Raise - 3x8

(Thurs - Lat/Traps/Lower Back)

Deadlifts - 3x6
Shrugs - 3x6
Cable CG Pull Down - 3x6
Seated WG Cable Rows - 3x6

(Fri - Bi/Tri/Forearm/Calves)

BB Curl - 2x4
BB Preacher Curl - 2x4
Skull Crushers - 2x4
Cable Pushdowns - 2x4
BB Reverse Curls - 2x6

___Rep Range___

(Mon - Chest/Delts)

Incline DB Press - 3x8
DB Fly - 2x10
Flat BB Bench - 3x8
BB Bent Over Row - 3x10
Shoulder Press - 3x8

(Tues - Quads/Hams/Calves)

Leg Extensions - 2x10
Hack Squats - 3x10
Single Legged Leg Press - 3x12
Lying Leg Curl - 3x6
SLDL - 3x8
45 Degree Calf Press - 3x15

(Thurs - Lat/Traps/Lower Back)

Deadlifts - 3x8
Smith Rear Shrugs - 3x10
Cable WG Pull Down - 3x10
Seated CG Cable Rows - 3x10

(Fri - Bi/Tri/Forearm/Calves)

Cable Curl - 2x8
Alt DB Curl - 2x10
DB Kickbacks - 2x10
Cable Overhead Extensions - 2x10
Cable Reverse Curl - 2x10

___Shock___

(Mon - Chest/Delts)

Like I said, I'm still working on it. Trying to get it pristine. Also, when commenting on what you would do differently, please keep my goal in mind.

Bajenman88 · 10-16-2007, 10:49 AM

Bump... No one?

Bajenman88 · 10-16-2007, 10:56 PM

Well... How disheartening.

10-15-2007, 07:06 PM	#1
Bajenman88 Supa-sucka Join Date: May 2006 Location: Columbia, MO Posts: 150	For all the P/RR/S extraordinaires out there. Ok, I have been training for a little over a year. I'm 5'11 and I weight 170, 175 on good days. My goal is soley to gain mass. I have done extremely well with a program I was helped to make on here awhile back. It was an Upper/Lower 4 day split. I'm still making gains with it; for example, I just got up to working out with a 300 pound deadlift, 3 sets of 6. However, I feel like I need to step it up. So I decided to try and put together a P/RR/S program. I have a few questions, and would appreciate some informational, non-sarcastic responses. Also, I have no idea what to do for shock week, because I'm using my college gym, and it would be hard to run back and forth between different machines for supersetting. Anyways, here is what I have so far, let me know what you would change, what you would keep the same, and basically just let me know if I have the gist of things. Thanks in advance. ___Power___ (Mon - Chest/Delts) Incline BB Bench - 3x6 DB Bent Over Rows - 3x6 Flat DB Bench - 3x6 Military Press - 3x6 Lateral Raises - 2x6 (Tues - Quads/Hams/Calves) Squats - 3x6 SLDL - 3x6 Single Legged Leg Press - 3x6 Lying Leg Curl - 3x6 Cable Standing Leg Curl - 3x6 Standing Calf Raise - 3x8 (Thurs - Lat/Traps/Lower Back) Deadlifts - 3x6 Shrugs - 3x6 Cable CG Pull Down - 3x6 Seated WG Cable Rows - 3x6 (Fri - Bi/Tri/Forearm/Calves) BB Curl - 2x4 BB Preacher Curl - 2x4 Skull Crushers - 2x4 Cable Pushdowns - 2x4 BB Reverse Curls - 2x6 ___Rep Range___ (Mon - Chest/Delts) Incline DB Press - 3x8 DB Fly - 2x10 Flat BB Bench - 3x8 BB Bent Over Row - 3x10 Shoulder Press - 3x8 (Tues - Quads/Hams/Calves) Leg Extensions - 2x10 Hack Squats - 3x10 Single Legged Leg Press - 3x12 Lying Leg Curl - 3x6 SLDL - 3x8 45 Degree Calf Press - 3x15 (Thurs - Lat/Traps/Lower Back) Deadlifts - 3x8 Smith Rear Shrugs - 3x10 Cable WG Pull Down - 3x10 Seated CG Cable Rows - 3x10 (Fri - Bi/Tri/Forearm/Calves) Cable Curl - 2x8 Alt DB Curl - 2x10 DB Kickbacks - 2x10 Cable Overhead Extensions - 2x10 Cable Reverse Curl - 2x10 ___Shock___ (Mon - Chest/Delts) Like I said, I'm still working on it. Trying to get it pristine. Also, when commenting on what you would do differently, please keep my goal in mind.

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10-16-2007, 10:49 AM	#2
Bajenman88 Supa-sucka Join Date: May 2006 Location: Columbia, MO Posts: 150	Bump... No one?

10-16-2007, 10:56 PM	#3
Bajenman88 Supa-sucka Join Date: May 2006 Location: Columbia, MO Posts: 150	Well... How disheartening.