ExamFinch.com My Study

Study guide

Resistance Training Program Design

Practice this exam

CSCS Certified Strength and Conditioning Specialist

Track your progress as you read

Finished sections get a check mark.

1 Introduction

About the CSCS Exam Structure and Content Breakdown Pass Rates and Scoring How to Use This Guide

2 Exercise Science

Muscular and Neuromuscular Systems Skeletal and Cardiovascular Systems Bioenergetics and Metabolism Biomechanics Physiological Adaptations to Training

3 Sport Psychology & Nutrition

Motivation and Goal Setting Arousal, Anxiety, and Performance Mental Skills and Team Dynamics Macronutrients and Energy Hydration, Timing, and Supplements

4 Exercise Technique

Resistance Training Technique Olympic Lifting Technique Plyometric and Speed Training Flexibility and Warm-up Spotting and Equipment Safety

5 Program Design

Needs Analysis and Training Goals Training Variables Periodization Models Resistance Training Program Design Speed, Agility, and Conditioning Programs

6 Testing, Evaluation & Administration

Pre-Participation Screening Cardiovascular and Body Composition Testing Strength, Power, and Speed Testing Flexibility Assessment Facility Management and Legal Issues

Resistance Training Program Design

Key Takeaways Explain This Topic AI

Hypertrophy programs: 3-6 sets of 6-12 reps at 67-85% 1RM with 30-90 seconds rest.

Strength programs: 2-6 sets of 1-6 reps at 85-100% 1RM with 2-5 minutes rest.

Power programs: 3-6 sets of 1-6 reps at 30-90% 1RM depending on exercise, with 2-5 minutes rest.

Load progression: Increase load 2-10% when athlete can complete prescribed reps with proper form.

Program should match athlete's training status—beginners use simpler progressions than advanced athletes.

Last updated: January 2026

Quick Answer: Strength programs use 1-6 reps at 85%+ 1RM with 2-5 minutes rest. Hypertrophy uses 6-12 reps at 67-85% 1RM with 30-90 seconds rest. Power training uses 1-6 reps at varying intensities (30-90%) with full recovery. Load should increase 2-10% when target reps are completed with good form.

  • Goal-Specific Training Parameters
  • NSCA Recommended Training Parameters
  • Training Goal Load (% 1RM) Reps Sets Rest Period
  • Strength 85-100% 1-6 2-6 2-5 min
  • Power (single-effort) 80-90% 1-2 3-5 2-5 min
  • Power (multiple-effort) 75-85% 3-5 3-5 2-5 min
  • Hypertrophy 67-85% 6-12 3-6 30-90 sec
  • Muscular Endurance ≤67% 12-25+ 2-3 ≤30 sec
  • Hypertrophy Program Design
  • Hypertrophy Parameters
  • Variable Recommendation
  • Reps per set 6-12
  • Load 67-85% 1RM
  • Sets per exercise 3-6
  • Sets per muscle/week 10-20+
  • Rest periods 30-90 seconds
  • Tempo Controlled (2-0-2 or 3-0-3)
  • Frequency 2-3x per muscle group/week
  • Sample Hypertrophy Session (Chest/Back)
  • Exercise Sets Reps Rest
  • Bench Press 4 8-10 90 sec
  • Bent-Over Row 4 8-10 90 sec
  • Incline DB Press 3 10-12 60 sec
  • Lat Pulldown 3 10-12 60 sec
  • Cable Fly 3 12-15 60 sec
  • Seated Cable Row 3 12-15 60 sec
  • Strength Program Design
  • Strength Parameters
  • Variable Recommendation
  • Reps per set 1-6
  • Load 85-100% 1RM
  • Sets per exercise 2-6
  • Rest periods 2-5 minutes
  • Exercise selection Multi-joint, compound movements
  • Frequency 2-4x per lift pattern/week
  • Sample Strength Session (Lower Body)
  • Exercise Sets Reps % 1RM Rest
  • Back Squat 5 3 90% 4 min
  • Romanian Deadlift 4 5 85% 3 min
  • Walking Lunge 3 6/leg 80% 3 min
  • Leg Curl 3 8 75% 2 min
  • Power Program Design
  • Power Training Considerations
  • Factor Light Load Power Heavy Load Power
  • Load 30-60% 1RM 80-90% 1RM
  • Focus Velocity Force-velocity
  • Exercises Jumps, throws, Olympic lifts Olympic lifts, weighted jumps
  • Reps 1-6 1-3
  • Rest 2-5 minutes 2-5 minutes
  • Olympic Lift Loading Guidelines
  • Exercise Training Load
  • Power Clean 75-85% 1RM
  • Hang Clean 70-80% 1RM
  • Clean Pull 90-100% clean 1RM
  • Power Snatch 75-85% 1RM
  • Push Jerk 75-85% 1RM
  • Sample Power Session
  • Exercise Sets Reps Load Rest
  • Hang Clean 5 3 80% 3 min
  • Box Jump 4 5 BW 2 min
  • Med Ball Slam 3 6 Light 90 sec
  • Broad Jump 3 5 BW 2 min
  • Load Progression
  • The 2-for-2 Rule

Increase load when the athlete can complete 2 or more repetitions beyond the target rep range on the final set for 2 consecutive sessions .

Load Increase Guidelines

  • Exercise Type Load Increase
  • Upper body exercises 2.5-5 lbs (1-2.5 kg)
  • Lower body exercises 5-10 lbs (2.5-5 kg)
  • Percentage increase 2-10%
  • Progression by Training Status
  • Status Progression Rate
  • Beginner Every session
  • Intermediate Every 1-2 weeks
  • Advanced Every 2-4 weeks
  • Exercise Selection Guidelines
  • Primary vs. Assistance Exercises
  • Type Definition Examples
  • Primary Multi-joint, large muscle groups Squat, deadlift, bench press
  • Assistance Single-joint, smaller muscles Leg curl, triceps extension
  • Exercise Selection Criteria
  • Criterion Consideration
  • Sport specificity Movement pattern similarity
  • Equipment availability Facility resources
  • Training status Technical proficiency
  • Injury history Contraindicated movements
  • Time constraints Session duration
  • Sample Weekly Split Routines
  • 3-Day Full Body (Beginner)
  • Day Focus
  • Monday Full Body A
  • Wednesday Full Body B
  • Friday Full Body C
  • 4-Day Upper/Lower Split
  • Day Focus
  • Monday Upper Body
  • Tuesday Lower Body
  • Thursday Upper Body
  • Friday Lower Body
  • 5-Day Body Part Split (Advanced)
  • Day Focus
  • Monday Chest/Triceps
  • Tuesday Back/Biceps
  • Wednesday Legs
  • Thursday Shoulders
  • Friday Power/Olympic