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Program Design
Program Design

FSU Strength Training 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Historical reference: its only source is the original reference manual, and some of it may be out of date.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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Program example
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

Sources

Historical reference · reference manual (page cited)
p.532
Pages: 532.

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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: trained lifters gain the most strength with more than 2 minutes, muscle grows a little better with more than 60 seconds, and short rests (under a minute) suit muscular endurance work.
Push-Pull System
Pairing pushing exercises with pulling exercises so agonist and antagonist groups are balanced and stabilizers are not overworked.