Brandon Campbell PRS

ABOUT THE PROGRAM

Campbell PRS is a no-nonsense, heavy-hitting 4-5 days per week, 12-week strength program designed to help you build real power in the big four: squat, bench press, deadlift, and overhead press. If you’re not serious about chasing PRs, this program isn’t for you.

This program is for lifters who know their way around a barbell: intermediate and advanced athletes who understand weight selection, recovery, and how to tweak their training based on their own needs. You’ll have room to adjust your accessory movements and intensity based on your own weak points. Campbell PRS encourages you to train smart and hard, not mindlessly.

PROGRAM OVERVIEW

The 12 weeks are broken into 4 different sections (3 training phases and 1 peaking phase). Each of these 4 phases takes 3 weeks to run.

The 3 training phases are set up as follows:

• Phase 1: Average Intensity, Average Volume

• Phase 2: High Intensity, Low Volume

• Phase 3: Low Intensity, High Volume

During each 3-week phase you’ll be doing a different type of training each week for each main lift (we’ll call these blocks). These blocks are broken down into power, reps, and strength (or PRS for short). The type of training rotates each training session within each block.

• Power Day: Heavier weights, lower reps to build your maximal strength

• Rep Day: Lighter weights, higher reps to build muscular hypertrophy

• Speed Day: Lighter weights, lifted fast to build explosiveness, and double as active recovery

• Overhead Press Day: Although OHP has it's own day, it's also a secondary bench day.

After the 9 weeks (3 training phases), the last part of the program includes a 3 week peaking phase to help you reach optimal numbers as well as help decide upon possible openers for a powerlifting competition.

WEEKLY SCHEDULE

Campbell PRS has 4 scheduled workouts per week. Your goal is to get 4 training sessions within 7 days and you have flexibility on how you schedule it within a 7 day period.

The recommended workout days are as followed:

• Day 1: Train

• Day 2: Train

• Day 3: Rest

• Day 4: Train

• Day 5: Train

• Day 6: Rest (Optional 5th day)

• Day 7: Rest

Optional 5th day

The 4 days of training are primarily focused on squat, bench, deadlift, and some accessories. If you're a gym rat where 4 days just isn't enough or if you want to build muscular weak points, you can add a bro day to do "bro" work like curls, calves, shoulders, forearms, etc.

ACCESSORY MOVEMENTS

Accessory work planned in the program, but you're welcome to substitute as needed based on your own weaknesses. The goal of these accessories is to focus on barbell-based variations to drive strength in the main lifts.

Deadlift Accessories

• Block Pulls

• Deficit Pulls

• Alternate Stance (Sumo or Conventional)

• Romanian Deadlifts

• Stiff-Leg Deadlifts

• Paused Deadlifts

Squat Accessories

• Front Squats

• Pause Squats

• Alternate Bar Position (High/Low Bar)

• Good Mornings

Bench Press Accessories

• Close Grip Bench

• Wide Grip Bench

• Floor Press

• Spoto Press

• Incline Barbell Bench

• Sling Shot Bench

• JM Press

PRS PROGRAM FAQ

Rest Time Between Sets

For heavy main compound movements, this usually means 3-5 minutes of rest. Where as on the speed work I might only need 30 seconds or so. As long as you’re resting enough to be able to perform, without resting too long that you feel “cold” it shouldn’t matter too much.

Warming Up

You should be at the level now to know how to warm up properly with your progressions. The rep ranges you use for warm ups is up to you, but for the most part I find doing sets of 5 initially, then transitioning to triples, doubles or singles as I get closer to my working weights.

Nutrition

In order to maximize your results, your best bet is to feed your body what it needs to do so. In most cases this means a caloric surplus. While you can gain strength on a deficit, the results aren’t as optimal and eventually you’ll reach a point of diminishing gains. Lift heavy + eat well = gains.

What I’ve found works best for me in terms of macro percentages is roughly 45% carbs, 30% protein and 25% fat. I say roughly b/c on these I allow myself to float some. Meaning that as long as I’m around 5% +/- of my goal percentages I’m ok with that.

Other Important Stuff

• Sleep is important. Make sure you’re getting enough of it.

• What time you train is up to you, do what’s convenient.

• Push yourself on the strength days. Remember we’re using a 95% training max, so have confidence in what you’re capable of!

• If you’re too sore, manipulate your off days.

• Listen to your body.

• Don’t over do the assistance, if your main lifts take a hit, cut down on the extra fluff.

• Use a spotter whenever possible or have some safety equipment in place (spotter arms or whatever).

• Film yourself as much as possible. Seeing yourself back on film helps you pick out weak points and areas of improvement.

Brandon's video about Campbell PRS:

https://www.youtube.com/watch?v=GDMvA2fagAo

Brandon's full written program guide:

Dropbox link