Resistance Training Variables — Four-Program Comparison

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Historical reference: its only source is the original reference manual, and some of it may be out of date.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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comparison-tablefour-programsstrength-fitnessathletic-strengthbodybuildingcombo

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Program example

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 FSU 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

FSU Basic Strength Fitness Program — full FSU Basic Strength Fitness template.
FSU Strength Training Program — full FSU (Athletic) Strength Training template.
FSU Hypertrophy / Bodybuilding Program — full FSU Bodybuilding template.
FSU COMBO (Hypertrophy & Strength) Program — full FSU Combo template.
Volume / Intensity — the inversely related variables compared across columns.
Resistance Training Guidelines for Safe, Effective, Efficient Training (ACSM) — the technique guidelines these acute variables should be applied within.

Sources

Historical reference · reference manual (page cited)

p.188

Pages: 188.

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