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Program Design
Program Design

FSU Hypertrophy / Bodybuilding Program

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Historical reference: its only source is the original reference manual, and some of it may be out of date. Not used for AI answers until re-sourced.

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sample-programfsuhypertrophybodybuildingtemplatesplit-routine

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Program example
Optional deep dive 3 of 12 in Application · Build MuscleNext: FSU COMBO (Hypertrophy & Strength) Program →
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The Florida State University Fitness Center bodybuilding template, with 8-12 RM loads, high volume, and high training frequency.

Detail

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 — Four-Program Comparison, 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.

Key facts

  • 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.

Connections

Sources

Historical reference · reference manual (page cited)
p.192
Pages: 192.

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Explore related topics

Atlas Connections

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.
Volume
How many — not how heavy. Volume is the total amount of exercises, sets, and reps performed, and moves inversely to intensity.
GNL Rotational System
A rotational scheme — a few muscle groups per workout with long-term planning — to prevent overtraining and allow high-intensity work for each group.
Pyramid (Triangle) SystemClosely related
A favorite of power-lifters and bodybuilders combining ascending then descending loading — reps fall as load rises, then reverse.
Split Routine SystemClosely related
Different body parts are trained on alternate days so each can be worked thoroughly at high intensity without overtraining.