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Program Design
Program Design

FSU COMBO (Hypertrophy & Strength) Program

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sample-programfsucombohypertrophystrengthtemplate

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The Florida State University Fitness Center template combining hypertrophy and strength goals, specified across 12 numbered acute program variables.

Detail

FLORIDA STATE UNIVERSITY FITNESS CENTER — COMBO (HYPERTROPHY & STRENGTH) PROGRAM

  1. Order of exercises: (not specified on the source page)
  2. Exercises per muscle group: 2 to 3 exercises
  3. Repetitions per set: 4 to 10 RM
  4. Time for each repetition: 1.5 seconds for concentric actions (positive); 2.0 seconds for eccentric actions (negative)
  5. Number of sets per exercise: 3 to 4 sets
  6. Total sets per body part: 6 to 10 sets
  7. Recovery time between sets: 1½ to 2 minutes
  8. Frequency of training per week: 4 days
  9. Length of workout: 1 to 1½ hours
  10. Rest periods between workouts: 48 to 72 hours
  11. Volume of training, reps x sets: High
  12. Program length: 6 to 12 weeks

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

Key facts

  • Exercises per muscle group: 2-3.
  • Reps per set: 4-10 RM.
  • Tempo: 1.5 s concentric / 2.0 s eccentric.
  • Sets per exercise: 3-4; total sets per body part: 6-10.
  • Rest between sets: 1½-2 min; between workouts: 48-72 h.
  • Frequency: 4 days/week.
  • Workout length: 1-1½ hours.
  • Volume: High. Program length: 6-12 weeks.

Connections

  • repetition-maximum — 4 to 10 RM loading.
  • tempo — 1.5 s / 2.0 s rep timing.
  • number-of-sets — 3-4 sets per exercise.
  • rest-between-sets — 1½-2 min.
  • frequency — 4 days/week.
  • resistance-training-variables-table — Combo column of the four-program comparison.
SourceReference manual
p.52
Pages: 52.
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Educational content only — not medical advice. Always consult a qualified professional for individualized guidance, especially around injury, pregnancy, or medical conditions.

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Atlas Connections

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.
Number of SetsClosely related
How many sets you perform for an exercise — 3 to 6 sets are most productive for strength, and the total interacts with workout time.
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.
Rest Periods Between Sets
How long you rest between sets — long rests (3-5 min) favor strength, short rests (under a minute) favor endurance and stress the lactic acid system.
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.
Volume
How many — not how heavy. Volume is the total amount of exercises, sets, and reps performed, and moves inversely to intensity.