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Program Design
Program Design

FSU Strength Training Program

Evidence-grounded — sourced from Fysiqal's fitness knowledge graph· 1 min read
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In one line

The Florida State University Fitness Center strength template (athletic strength training), with heavy 4-6 RM loads, medium volume, and long rests.

Detail

FLORIDA STATE UNIVERSITY FITNESS CENTER — STRENGTH TRAINING PROGRAM

  1. Order of exercises: Structural exercises before body part exercises / push-pull system is very popular
  2. Exercises per muscle group: 1 to 2 exercises
  3. Repetitions per set: 4 to 6 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 6 sets
  6. Total sets per body part: 4 to 8 sets
  7. Recovery time between sets: 2½ to 3 minutes
  8. Frequency of training per week: 3 to 4 days
  9. Length of workout: ¾ to 1 hour
  10. Rest periods between workouts: 48 to 72 hours
  11. Volume of training, reps x sets: Medium
  12. Program length: 6 to 12 weeks

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

Key facts

  • Order: structural before body-part; push-pull popular.
  • Exercises per muscle group: 1-2.
  • Reps: 4-6 RM.
  • Tempo: 1.5 s concentric / 2.0 s eccentric.
  • Sets per exercise: 3-6; total per body part: 4-8.
  • Rest between sets: 2½-3 min; between workouts: 48-72 h.
  • Frequency: 3-4 days/week; workout: ¾-1 hour.
  • Volume: Medium; length: 6-12 weeks.

Connections

  • repetition-maximum — 4-6 RM loading.
  • exercise-order — structural before body-part.
  • push-pull — popular ordering for this program.
  • resistance-training-variables-table — Athletic Strength Training column.
SourceReference manual
p.532
Pages: 532.
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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

Exercise Order / Order of Exercises
The sequence of exercises in a workout — typically large to small muscle groups (structural → supplementary → body-part), with pre-exhaustion reversing this for advanced lifters.
Number of Sets
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.
Push-Pull System
Pairing pushing exercises with pulling exercises so agonist and antagonist groups are balanced and stabilizers are not overworked.