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Program Design

30 topics

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Program Design30 topics

Programming Training Systems Principles Power Physiology

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On this page:Program Variable Sample Program

Duration

◆ Program Variable

16 topics

Exercise Categories — Structural, Supplementary, Body-PartExercises classify into three types — structural (compound, multi-muscle), supplementary (a substitute for a structural exercise), and body-part (isolation of one muscle).

Exercise Order / Order of ExercisesThe sequence of exercises in a workout — typically large to small muscle groups (structural → supplementary → body-part), with pre-exhaustion reversing this for advanced lifters.

Exercise Selection and ChoiceChoosing which exercises to include — strengthening all 12 major muscle groups, and picking exercises based on goals, sport movements, and injury-prone areas.

Frequency of TrainingHow many days per week you train — don't work the same muscle two days in a row, and generally not more than three times a week.

IntensityThe amount of weight (resistance) lifted — also shaped by speed, reps, sets, rest interval, and workout duration.

Number of SetsHow many sets you perform for an exercise — 3 to 6 sets are most productive for strength, and the total interacts with workout time.

RepetitionOne complete movement of an exercise, from the start position through the full motion and back, made up of a concentric, mid-range, and eccentric phase.

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.

Rest Periods Between SetsHow 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.

Rest Periods Between WorkoutsMuscles need roughly 48 to 72 hours to repair and grow between sessions; too little rest causes chronic fatigue and strength loss.

Repetition Maximum ContinuumA guide mapping rep ranges to the primary muscular feature developed — low reps build strength, mid reps build size, high reps build endurance.

RoutineA combination of exercises assembled to work a specific muscle or muscle group.

SetA specific number of repetitions performed consecutively without resting.

Tempo / Time Per RepetitionHow long each repetition takes — a controlled tempo of roughly 1.5 s concentric and 2.0 s eccentric, because slow movement produces more tension, force, and fiber recruitment.

VolumeHow many — not how heavy. Volume is the total amount of exercises, sets, and reps performed, and moves inversely to intensity.

Length of WorkoutThe total time a session takes — calculated from the number of sets plus the rest between sets; e.g. 10 sets works out to about 23 minutes.

◆ Sample Program

14 topics

FSU Basic Strength Fitness ProgramThe Florida State University Fitness Center beginner-oriented strength template, low in volume and time, specified across 12 numbered variables.

Training Guide for BeginnersStarting prescriptions for new lifters — about 2-3 sets per exercise in the 60-70% of 1 RM range, 2-3 minutes rest, training 3x/week and hitting each muscle every session.

Bodybuilding Quadriceps Routine (Example)A three-exercise quad example illustrating the structural → supplementary → body-part sequence and the 10-set, 23-minute workout-length calculation.

FSU COMBO (Hypertrophy & Strength) ProgramThe Florida State University Fitness Center template combining hypertrophy and strength goals, specified across 12 numbered acute program variables.

FSU Endurance ProgramThe Florida State University Fitness Center muscular-endurance template, using high reps (15-30) at up to 60% of 1 RM with slow tempo and short rests.

Resistance Exercise Selections for Different Training LevelsA 14-muscle-group table mapping novice → intermediate → advanced exercise choices, generally progressing from stable machines to freer, more technically demanding movements as training level rises.

FSU Hypertrophy / Bodybuilding ProgramThe Florida State University Fitness Center bodybuilding template, with 8-12 RM loads, high volume, and high training frequency.

FSU Power ProgramThe Florida State University Fitness Center power template for advanced/competitive lifters, using very heavy 2-3 rep loads at 90-95% of 1 RM with long rests.

Program A vs Program B — 6 RM Strength vs 12 RM MassA side-by-side bench-press example showing how a 6-RM load with long rest emphasizes strength, while a 12-RM load with short rest emphasizes muscle mass.

Resistance Training Variables — Four-Program ComparisonA 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-Period Programs — ATP-PC vs Lactic Acid SystemTwo identical seven-exercise programs that differ only in rest placement and length, one stressing the ATP-PC system (4 min rests) and one the lactic acid system (under 1 min rests).

Rotational System Workout Split (Example)A sample weekly split for the GNL rotational system — three muscle groups per workout (one large, two small), with five rules for assigning them.

Strength Conditioning Program (Full-Body Exercise Map)A full-body template listing each of the 15 muscle groups (with antigravity/atrophic-weakening ones flagged), the exercises that train them, and the equipment.

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