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Program Design

Resistance Training Variables — Four-Program Comparison

Evidence-grounded — sourced from Fysiqal's fitness knowledge graph· 2 min read
comparison-tablefour-programsstrength-fitnessathletic-strengthbodybuildingcombo

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In one line

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.

Detail

Resistance Training Variables (Four types of sample programs)

Training Variables Basic Strength Fitness Athletic Strength Training Bodybuilding Combo Training
Exercises Per Muscle Group 1 to 2 exercises 1 to 2 exercises 3 to 5 exercises 2 to 3 exercises
Repetitions Per Set (Intensity) 10 to 15 reps, 60% to 70% of 1 RM 4 to 6 RM (sometimes 1 to 3 RM) 8 to 12 RM 4 to 10 RM
Number of Sets Per Exercise 2 sets 3 to 6 sets 3 to 5 sets 3 to 4 sets
Total Sets Per Body Part 2 or more (more sets for larger parts) 4 to 8 sets 9 to 20 sets 6 to 10 sets
Recovery Time Between Sets Up to 1 minute 2½ to 3 minutes 1 to 1½ minutes 1½ to 2 minutes
Frequency of Training (Per Week) 2 to 3 days 3 to 4 days Up to 6 days! 4 days
Volume of Training (Reps x Sets) Low Medium High High
Length of Workout 30 to 45 minutes ¾ to 1 hour 1 to 2 hours depending on total # of body parts 1 to 1½ hours

Key facts

  • Four programs compared: Basic Strength Fitness, Athletic Strength Training, Bodybuilding, Combo.
  • Intensity ranges: 60-70% 1 RM / 4-6 RM (sometimes 1-3 RM) / 8-12 RM / 4-10 RM respectively.
  • Volume: Low / Medium / High / High respectively.
  • Frequency: 2-3 / 3-4 / up to 6 / 4 days per week respectively.
  • Note: Bodybuilding "Total Sets Per Body Part" listed here as 9 to 20 sets, but the full hypertrophy-bodybuilding-program handout gives the same cell as 9 to 15 sets — a genuine inconsistency in the source itself (this summary table vs. the individual program page), not a transcription error. Both values are preserved as printed.

Connections

  • basic-strength-fitness-program — full FSU Basic Strength Fitness template.
  • strength-training-program — full FSU (Athletic) Strength Training template.
  • hypertrophy-bodybuilding-program — full FSU Bodybuilding template.
  • combo-program — full FSU Combo template.
  • volume / intensity — the inversely related variables compared across columns.
  • resistance-training-safety-guidelines — the technique guidelines these acute variables should be applied within.
SourceReference manual
p.188
Pages: 188.
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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

Resistance Training Guidelines for Safe, Effective, Efficient Training (ACSM)
Per the ACSM, one set of 8–10 exercises training the major muscle groups at least twice a week is the recommended minimum for a training effect — and eight further points make that resistance training safe, effective, and efficient.
FSU Basic Strength Fitness Program
The Florida State University Fitness Center beginner-oriented strength template, low in volume and time, specified across 12 numbered variables.
FSU COMBO (Hypertrophy & Strength) Program
The Florida State University Fitness Center template combining hypertrophy and strength goals, specified across 12 numbered acute program variables.
FSU Hypertrophy / Bodybuilding Program
The Florida State University Fitness Center bodybuilding template, with 8-12 RM loads, high volume, and high training frequency.
Intensity
The amount of weight (resistance) lifted — also shaped by speed, reps, sets, rest interval, and workout duration.
FSU Strength Training Program
The Florida State University Fitness Center strength template (athletic strength training), with heavy 4-6 RM loads, medium volume, and long rests.
Volume
How many — not how heavy. Volume is the total amount of exercises, sets, and reps performed, and moves inversely to intensity.