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Program Design
Program Design
Bodybuilding Quadriceps Routine (Example)
Evidence-grounded — sourced from Fysiqal's fitness knowledge graph· 1 min read
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In one line
A three-exercise quad example illustrating the structural → supplementary → body-part sequence and the 10-set, 23-minute workout-length calculation.
Detail
Example Program: Bodybuilding, Quadriceps Routine
| Category | Exercise | Sets |
|---|---|---|
| Structural Exercise | 1. Squats | 4 sets |
| Supplementary Exercise | 2. 45 degree Leg Press | 3 sets |
| Body Part Exercise | 3. Leg Extension | 3 sets |
Workout-length calculation (10 sets total):
- a. Rest between sets: 1½ minutes taken for each period → 10 sets = 15 minutes
- b. 12 reps per set: ¾ minute taken for each set → 10 sets = 7.5 minutes
Total length of time taken for 10 sets = 23 minutes (advanced training level).
For bodybuilding, the number of sets is high to stimulate muscle growth (hypertrophy). The lowest number of sets is found in the strength fitness program, since its priority is basic strength and not mass.
Key facts
- Squats (structural, 4 sets) → 45° Leg Press (supplementary, 3 sets) → Leg Extension (body-part, 3 sets) = 10 sets.
- Rest 1½ min x 10 sets = 15 min.
- 12 reps at ¾ min x 10 sets = 7.5 min.
- Total = 23 minutes (advanced level).
Connections
- exercise-categories — illustrates structural/supplementary/body-part categories.
- exercise-order — large→small ordering.
- workout-length — the 23-minute calculation lives here too.
- number-of-sets — high sets for hypertrophy.
SourceReference manual
p.92
Pages: 92.
Educational content only — not medical advice. Always consult a qualified professional for individualized guidance, especially around injury, pregnancy, or medical conditions.
Explore related topics
Bodybuilding Quadriceps Routine (Example)
Exercise Categories …Exercise Order / Ord…Number of SetsLength of WorkoutAtlas Connections
Exercise Categories — Structural, Supplementary, Body-PartClosely related
Exercises classify into three types — structural (compound, multi-muscle), supplementary (a substitute for a structural exercise), and body-part (isolation of one muscle).Exercise Order / Order of ExercisesClosely related
The sequence of exercises in a workout — typically large to small muscle groups (structural → supplementary → body-part), with pre-exhaustion reversing this for advanced lifters.Number of Sets
How many sets you perform for an exercise — 3 to 6 sets are most productive for strength, and the total interacts with workout time.Length of Workout
The total time a session takes — calculated from the number of sets plus the rest between sets; e.g. 10 sets works out to about 23 minutes.