FSU Hypertrophy / Bodybuilding Program

FLORIDA STATE UNIVERSITY FITNESS CENTER — HYPERTROPHY/BODY BUILDING PROGRAM

1. Order of exercises: Split routine, pyramid, and GNL rotational systems are very popular
2. Exercises per muscle group: 3 to 5 exercises
3. Repetitions per set: 8 to 12 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 5 sets
6. Total sets per body part: 9 to 15 sets (the companion summary comparison table, resistance-training-variables-table, gives this same cell as "9 to 20 sets" — a genuine inconsistency in the source itself, not a transcription error; both values are preserved as printed on their respective pages)
7. Recovery time between sets: 1 to 1½ minutes
8. Frequency of training per week: 4 to 5 days (as high as 6)
9. Length of workout: 1 to 2 hours, depending on total number of body parts
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.

• Order: split routine, pyramid, GNL rotational popular.
• Exercises per muscle group: 3-5.
• Reps: 8-12 RM.
• Tempo: 1.5 s concentric / 2.0 s eccentric.
• Sets per exercise: 3-5; total per body part: 9-15 (this handout) vs. 9-20 (the summary table) — source inconsistency, both preserved.
• Rest between sets: 1-1½ min; between workouts: 48-72 h.
• Frequency: 4-5 days/week (up to 6); workout: 1-2 hours.
• Volume: High; length: 6-12 weeks.

• repetition-maximum — 8-12 RM (hypertrophy range).
• volume — high volume drives hypertrophy.
• split-routine — popular ordering.
• pyramid — popular ordering.
• resistance-training-variables-table — Bodybuilding column.