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

[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

 

[DADAWG]

you took what was basically a split to symplify your training by divideing it into upper and lower body and made it as complicated as hell lol .
how many days a week training are you looking at ?
have you considered a 3 day a week split with push[ shoulders/tris/chest ] legs , pull [ back/rear delt ] ?

 

[danchubbz]

4 times a week, above is my full routine.

I don't think it's complicated at all, really looking forward to it in fact - more compound moves and less isolation.....gotta be good.

Might consider bringing down the number of sets though to ensure I don't burn out!!