GOPRO's P/RR/RR Beginner Program.

[ripperx]

Hi all, here's my routine designed after gopro's P/RR/RR program for beginners. I decided to use it for a 3-day split and incorporated stuff that are accessible and familar to me. I couldn't get any responses from the other threads so here's mine own.

POWER WEEK
==========

Monday: Chest, Back
======

Chest
-----
Chest Press (HS): 3 x 4-6
Incline Press (HS): 3 x 4-6
Decline Press (HS): 3 x 4-6

Back
----
Lever Incline Row: 3 x 4-6
Iso-Lateral Low Row (HS): 3 x 4-6
Lever Underhand Pulldown (HS): 2-3 x 4-6
Iso-Lateral Row (HS): 2-3 x 4-6

Wednesday: Legs
=========

Legs
----
Leg Press (45 Degree): 3 x 4-6
Leg Extension: 2 x 4-6
Lying Leg Curl: 3 x 4-6


Friday: Delts, Arms
======

Delts
-----
Lever Behind Neck Press (HS): 2-3 x 4-6
Lateral Raise: 2-3 x 4-6
Seated Rear Lateral Raise: 2-3 x 4-6

Arms
----
Preacher Curl: 2 x 4-6
Hammer Curl: 2 x 4-6
Lever Tricep Dip (HS): 3 x 4-6
Single Arm Dumbbell Extensions: 2 x 4-6

REP RANGE WEEK
==============

Monday: Chest, Back
======

Chest
-----
Incline Press (HS): 3 x 6-8
Chest Press (HS): 3 x 8-10
Fly: 2 x 10-12

Back
----
Cable CG Pulldown: 2 x 6-8
Iso-Lateral Row (HS): 2 x 8-10
Iso-Lateral Low Row (HS): 2 x 10-12
Cable Front Pulldown: 2 x 12-15

Wednesday: Legs
=========

Legs
----
Leg Extension: 2 x 8-10
Hack Squat: 3 x 10-12
Leg Press (45 Degree): 3 x 12-15
Lying Leg Curl: 2 x 6-8

Friday: Delts, Arms
======

Delts
-----
Lever Behind Neck Press (HS): 2 x 6-8
Lateral Raise Machine: 2-3 x 8-10
Cable Lateral Raise: 2 x 10-12

Arms
----
Dumbbell Incline Curl: 2 x 6-8
Cable Curl: 2 x 8-10
Lever Tricep Dip: 3 x 6-8
Cable Pushdown: 2 x 8-10
Triceps Extension 1-2 x 10-12


Should the last "RR" of the cycle be the same as the previous "RR"? Or should I just switch the order of the excercise around? What do you guys (especially gopros program users) think of this routine I got laid out so far? Anything I should remove/include? So far I just started my first POWER Monday workout and I really feel it. BTW, I would love ot hear from the man himself as well.

I would like to include abs but, I'm just gonna burn off more fat before I hit the ab workouts. Also, is it beneficial to hit the bike for like 30mins after weights to cut the fat, on top of doign cardio, etc on off days? Will this affect my window of consuming protein (whey), since it's recommended to consume protein within 30-35mins after a weight workout?

Thanks all.

 

[Alaric]

I'm using gopro's P/RR routine, I dropped shock week out took cause I still consider myself a beginner in weight training. I'm currently using a 4 day split (2 on, 1 off) which was recommended by other users in the thread. My split looks something like this:
Monday - Chest/Shoulders
Tuesday - Quads/Calves/Hamstrings
Wednesday - Off
Thursday - Back/Traps and sometimes ABs.
Friday - Biceps/Triceps/Forearms

I asked gopro the question about the order of exercise, and he said its important that you keep it in the order given out.

 

[ripperx]

Yeah. How are you using his routine? P/RR/RR as a cycle? or just P/RR and cycle thru only 2 weeks at a time? What do you think of what I have right now? I changed a few things that are similar to his orginal program so I just wanted to confirm it with him or anyone else who's on it.

 

[Alaric]

Well, to answer your first question:
I use his program like:
P/P/RR for 3 weeks
then the next 3 weeks I'll do.
P/RR/RR
then I'll repeat either P/P/RR or P/RR/RR depending on whether I feel like training for power or size. Then i'll take one week off.

 

[gopro]

You have done a pretty good job of interpreting my program ripperx. I would just like to see a little more use of free weights, especially for back training.

As for cardio, when trying to gain muscle, it is best to keep cardio to no more than 30 min three times per week...off days is best.

Let me know if you have more questions.

 

[CowPimp]

Originally posted by ripperx
I would like to include abs but, I'm just gonna burn off more fat before I hit the ab workouts.

This is a bad idea for many reasons. One, when you do start to lose some fat your abs will begin to show up a little sooner. As well, they will look more defined when the time comes if you have been training them for a while. Two, your abs stabilize your entire body in a wide variety of lifts and daily activities. Abs are also important because they take stress of your lower back for many lifts and during the stabilization of your posture.

 

[ripperx]

Ok, I will include it into my routine. Is it better to work it on cardio days? Maybe 3 days a week? Or what's a good schedule?

 

[ripperx]

gopro,

For now, I will just slowly incorporate more free weights into the routine as I progress. I like the 3-Day split, but do you think I will get better results if I do a 4? Also, if I were to add Traps and Abs based on your excercises, will it fit in fine on a 3 day split? Also, for the second "rr" of the p/rr/rr cycle, should the order and reps of excercises remain unchanged from the orevious one?

thanks

 

[gopro]

Originally posted by ripperx
gopro,

For now, I will just slowly incorporate more free weights into the routine as I progress. I like the 3-Day split, but do you think I will get better results if I do a 4? Also, if I were to add Traps and Abs based on your excercises, will it fit in fine on a 3 day split? Also, for the second "rr" of the p/rr/rr cycle, should the order and reps of excercises remain unchanged from the orevious one?

thanks

The 3 day split is fine for now. YOU will know when you are ready to go to the 4 day.

You can add in some traps with back or delts, and abs maybe twice per week.

Keep the second RR the same as the first but push to go a bit heavier or to get another rep or two. You can switch things up a bit after each P/RR/RR cycle.

 

[CowPimp]

Originally posted by ripperx
Ok, I will include it into my routine. Is it better to work it on cardio days? Maybe 3 days a week? Or what's a good schedule?

I used to do abs 3 times a week, but I swithced over to doing them all 4 days that I lift at a lower volume each session. I do a total of 24 sets of ab exercises per week, which is 6 sets per lifting day. Do what works for you. Most people only do them twice a week, but I like to tear up my abs or I don't really see results.

 

[ripperx]

Ok. Is Traps a important area to require work on? Wouldn't you work it by doing back exercises? For abs, you recommended

power:
-weighted pully crunch...3 x 12-15

rep range:
-weighted crunch...2 x 12-15
-hanging leg raise...2 x 15-20

Instead of doing any power weighted abs stuff, can I just do exercises from rep range week twice a week, no matter which week it's in (i.e., power, rep range, etc)?

 

[ruggaz]

You cut out shock - thats like my favorite week!!

 

[ruggaz]

You cut out shock - thats like my favorite week!!

 

[gopro]

Originally posted by ripperx
Ok. Is Traps a important area to require work on? Wouldn't you work it by doing back exercises? For abs, you recommended

power:
-weighted pully crunch...3 x 12-15

rep range:
-weighted crunch...2 x 12-15
-hanging leg raise...2 x 15-20

Instead of doing any power weighted abs stuff, can I just do exercises from rep range week twice a week, no matter which week it's in (i.e., power, rep range, etc)?

I would do 2-3 sets of direct trap work per week. Maybe:

power: close grip upright row...3 x 4-6

rep range: barbell shrug...1 x 8-10, 1 x 10-12, 1 x 12-15

And about the abs, yes that is fine. Its not advisable to do power abs.

 

[ripperx]

gopro, cowpimp,

I'm thinking about about added abs to all 3 of my weight days. Will only doign this work?

Vertical Knee Raises: 2 x 15-20

Also, I was perusing the old pages, and it mentioned that the Captain's Chair is the #2 best ranked abs excercise. Apparently it is the Vertical Knee Raise. Will the above leg raises 3 times a week at the rep suffice?

 

[CowPimp]

Originally posted by ripperx
gopro, cowpimp,

I'm thinking about about added abs to all 3 of my weight days. Will only doign this work?

Vertical Knee Raises: 2 x 15-20

Also, I was perusing the old pages, and it mentioned that the Captain's Chair is the #2 best ranked abs excercise. Apparently it is the Vertical Knee Raise. Will the above leg raises 3 times a week at the rep suffice?

I would do more than that 3 times a week. I would say 5 sets 3 times a week would be more like it. The abs need a lot of work. Of course, some people's abs respond pretty well to low volume & low intensity workouts. However, from my experience, most people's abs like a lot of work. Anyone who has ever taken martial arts will tell you that your abs can handle a lot.

Also, I do a total of 8 different ab exercises. I would suggest getting in more variety than the same lift for the entire week. Bicycle crunches are my favorite. As well, I like reverse crunches.

 

[gopro]

Originally posted by ripperx
gopro, cowpimp,

I'm thinking about about added abs to all 3 of my weight days. Will only doign this work?

Vertical Knee Raises: 2 x 15-20

Also, I was perusing the old pages, and it mentioned that the Captain's Chair is the #2 best ranked abs excercise. Apparently it is the Vertical Knee Raise. Will the above leg raises 3 times a week at the rep suffice?

Well, I agree with cowpimp above regarding the need for more variety, but not necessarily more volume. I work abs twice per week and with only 4 sets per workout.

You can certainly do ab work at each of your workouts with about 2-3 sets, but I would use a different exercise at each workout. Maybe an exercise to target upper abs at one workout, lower at another, and the side/intercoastal area at the 3rd.

 

[ripperx]

Gopro and all,

A friend of mine loves the routine that I'm on right now. But here's the thing, he does not want to gain mass in his legs. He runs alot and does alot activities to condition his legs. He wants to build the upper body and abs area though. What and how would you recommend a version of my 3-day split above to accomodate him? The only thing I can think of is maybe spread out the exercises for the 2 days into a 3 day deal. Maybe do more types for the area? Any suggestions?

 

[gopro]

Originally posted by ripperx
Gopro and all,

A friend of mine loves the routine that I'm on right now. But here's the thing, he does not want to gain mass in his legs. He runs alot and does alot activities to condition his legs. He wants to build the upper body and abs area though. What and how would you recommend a version of my 3-day split above to accomodate him? The only thing I can think of is maybe spread out the exercises for the 2 days into a 3 day deal. Maybe do more types for the area? Any suggestions?

Well, if he just wants to train upper body he can just split it in 3:

-chest/tris/abs
-lats/traps/low back
-delts/bis/abs

 

[ripperx]

gopro,

For each of those days, should he have at least a minimum of 3 types of excercises for for each area (i.e. chest, tris, abs) ? Also, so basically the middle day is "BACK" in general. So really it's 2 areas per day, except for the "BACK" day. It seems a little low for the days, should he add more types of exercises for each area? Will this affect results, considering it's different from the original routine? Sorry for all the quesitons, I'm gonna adapt and write up a routine set for him so that's why. Thanks for the info gopro. I'll come up with a more detailed routine somethime this weekend if you don't mind taking a look at it. BTW, I just finished my second week of P/R/R and the so far I think it's workign pretty good, been able to work with heavier weights but I'm not sure if I'm making any gains tho. Maybe I should measured myself before. Anyway, thanks. I'll post something this weekend.

 

[ripperx]

gopro, here's the "P" and "RR" routine I altered for my friend. What do you think?

POWER WEEK
==========

Monday: Chest, Tris
======

Chest OK
-----
Chest Press (HS): 3 x 4-6
Incline Press (HS): 3 x 4-6
Decline Press (HS): 3 x 4-6

Tris
----
Lever Tricep Dip: 3 x 4-6
Barbell Lying Triceps Extension: 2 x 4-6
Single Arm Dumbbell Extensions: 2 x 4-6

Wednesday: Back
=========

Back OK
----
Lever Incline Row: 3 x 4-6
Iso-Lateral Low Row (HS): 3 x 4-6
Lever Underhand Pulldown (HS): 2-3 x 4-6
Iso-Lateral Row (HS): 2-3 x 4-6

Friday: Delts, Bis
======

Delts OK
-----
Lever Behind Neck Press (HS): 2-3 x 4-6
Lever Lateral Raise: 2-3 x 4-6
Lever Seated Rear Lateral Raise: 2-3 x 4-6

Bis
---
Dumbell Incline Curl: 2 x 4-6
Preacher Curl: 2 x 4-6
Hammer Curl: 2 x 4-6


REP RANGE WEEK
==============

Monday: Chest, Tris
======

Chest OK
-----
Incline Press (HS): 3 x 6-8
Chest Press (HS): 3 x 8-10
Fly: 2 x 10-12

Tris OK
----
Lever Tricep Dip: 3 x 6-8
Cable Pushdown: 2 x 8-10
Triceps Extension: 1-2 x 10-12

Wednesday: Back
=========

Back OK
----
Cable CG Pulldown: 2 x 6-8
Iso-Lateral Row (HS): 2 x 8-10
Dumbbell Bent-over Row: 2 x 10-12
Cable Front Pulldown: 2 x 12-15


Friday: Delts, Bis
======

Delts OK
-----
Arnold Press: 2 x 6-8
Lateral Raise Machine: 2-3 x 8-10
Cable Lateral Raise: 2 x 10-12

Bis OK
---
Dumbbell Curl: 2 x 6-8
Cable Curl: 2 x 8-10
Dumbbell Concentration Curl: 1-2 x 10-12



Thanks.

 

[gopro]

Looking pretty good. You seem to have the basic construct of the workout down pat!