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Program Design
Program Design

FSU Basic Strength Fitness Program

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sample-programfsubasic-strength-fitnesstemplatebeginner

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Program example
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The Florida State University Fitness Center beginner-oriented strength template, low in volume and time, specified across 12 numbered variables.

Detail

FLORIDA STATE UNIVERSITY FITNESS CENTER — BASIC STRENGTH FITNESS PROGRAM

  1. Order of exercises: Upper to lower body / large muscle groups to small muscle groups
  2. Exercises per muscle group: 1 to 2 exercises
  3. Repetitions per set: 10 to 15 repetitions, 60 to 70% of 1 RM
  4. Time for each repetition: about 1.5 seconds for concentric actions (positive); about 2.0 seconds for eccentric actions (negative)
  5. Number of sets per exercise: 1 to 2 sets
  6. Total sets per body part: 2 sets or more (more sets for larger body parts)
  7. Recovery time between sets: 1 to 2 minutes
  8. Frequency of training per week: 2 to 3 days
  9. Length of workout: 30 to 45 minutes
  10. Rest periods between workouts: 48 to 72 hours
  11. Volume of training, reps x sets: Low
  12. Program length: 6 to 12 weeks

Note: For balanced muscle development, it is essential to strengthen the 12 major muscles: trapezius, deltoids, lats, pectorals, triceps, biceps, erector spinae (lower back), abdominals/obliques, gluteals, quadriceps, hamstrings, and calves. Hip adductors/abductors should also be added.

*Please consult a Fitness Instructor before starting an exercise program.

Key facts

  • Order: upper→lower, large→small muscle groups.
  • Exercises per muscle group: 1-2.
  • Reps: 10-15 at 60-70% of 1 RM.
  • Tempo: ~1.5 s concentric / ~2.0 s eccentric.
  • Sets per exercise: 1-2; total per body part: 2+.
  • Rest between sets: 1-2 min; between workouts: 48-72 h.
  • Frequency: 2-3 days/week; workout: 30-45 min.
  • Volume: Low; length: 6-12 weeks.

Connections

Sources

Historical reference · reference manual (page cited)
p.516
Pages: 516.

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Atlas Connections

Exercise Selection and Choice
Choosing which exercises to include — strengthening all 12 major muscle groups, and picking exercises based on goals, sport movements, and injury-prone areas.
Frequency of Training
How many days per week you train — don't work the same muscle two days in a row, and generally not more than three times a week.
Repetition Maximum (RM)
The maximum weight that can be lifted for a specific number of reps to exhaustion — e.g. a 6 RM is the load you can lift for exactly six reps.
Resistance Training Variables — Four-Program Comparison
A single comparison table laying the acute program variables of four sample programs side by side: Basic Strength Fitness, Athletic Strength Training, Bodybuilding, and Combo.
Repetition Maximum Continuum
Low reps with heavy loads build the most maximal strength, but muscle grows across a broad rep range (about 2–4 to 20–30+ reps) when sets are taken close to failure; the classic strength/size/endurance continuum is a rough guide only.
Tempo / Time Per Repetition
How long each repetition takes — a controlled tempo of roughly 1.5 s concentric and 2.0 s eccentric, because slow movement produces more tension, force, and fiber recruitment.