Much like writing software or music, strength training requires a universal language of program design. Trainers need a consistent prescription format to ensure consistent results. Even the best program can lead to inconsistent outcomes if it’s interpreted differently. To eliminate this variability, specific training parameters must be defined. The system outlined below helps maintain consistency among practitioners.

Strength Training Program Format

Strength training programs should follow this structure:

Sequence. Exercise: Sets x Reps @ Tempo, Rest Interval

Sequence

There are four main ways to structure a program:

• Station training (A, B, C, D, E): Complete all sets of exercise “A” before moving on to exercise “B,” and so on.
• Double station training (A1, A2, B1, B2, etc.): Alternate between two exercises (A1 and A2) until all prescribed sets are complete, then move to the next pair.
• Triple station training (A1, A2, A3, B1, B2, B3, etc.): Perform one set of each exercise in a group (e.g., A1 → A2 → A3), then repeat for the prescribed number of sets before moving to the next group.
• Multiple station training (A1, A2, A3, A4, etc.): Similar to triple station training but with four or more exercises per group. Circuit training falls into this category.

Exercise Naming

Exercises are listed in a standardized format:

1. Body position (e.g., standing, seated, 45-degree incline)
2. Grip or stance width/orientation (e.g., close-neutral grip, wide stance)
3. Training implement (e.g., barbell, dumbbell, cable)
4. Movement pattern (e.g., squat, leg curl, triceps extension)

Additional descriptors may include an apparatus (e.g., preacher bench), movement direction (e.g., to neck, sternum, midline), or unilateral movement (e.g., one-arm, single-leg).

Certain exercises have assumed orientations. For example:

• A back squat refers to a standing, mid-stance, heels-flat barbell squat.
• A front squat follows the same format but places the barbell across the front of the shoulders.
• Arm and wrist curls default to a supinated grip unless otherwise specified (e.g., reverse-grip for a pronated grip).
• Chin-ups and pull-ups:
  • A standard chin-up uses a supinated grip (palms facing you).
  • A pull-up always uses a pronated grip (palms facing away).
  • Variations of chin-ups include neutral grip (palms facing each other) and mixed grip (one palm in each direction).
• Leg curls/extensions and calf raises are performed with feet hip-width apart and in a neutral position unless stated otherwise.

While some exercise names may be unfamiliar at first (e.g., Sicilian crunch, Zottman curl, dragon flag), they will become standard terminology over time.

Sets and Reps

Sets are typically listed as a single digit, though higher-volume (e.g., 10 x 10) or high-intensity (e.g., 12 x 3) programs may require double digits. When a range is given (e.g., 3-5 sets), start with the lower number and add sets over subsequent workouts.

If performance drops significantly (e.g., by 3 reps or more between sets), it’s best to stop that exercise for the day—even if the prescribed number of sets isn’t completed.

Repetition formats:

• Specific number: 6 reps – Select a load that brings you to momentary muscular failure at the prescribed reps.
• Range: 10-12 reps – Adjust the weight as needed to stay within the range.
• Pyramid: 7,5,3,7,5,3 – Use different loads for each set according to the rep pattern.
• Drop set: 6/3/3 – Perform 6 reps, reduce the weight, perform 3 reps, reduce the weight again, perform 3 more reps.
• Rest-pause: 3+1+1+1+1 – Perform 3 reps, rest 10 seconds, then perform 4 singles with 10-second rest periods.

Tempo

Tempo is listed as a four-digit number representing the duration (in seconds) of each phase:

1. Eccentric (lowering) phase
2. Pause at the bottom
3. Concentric (lifting) phase
4. Pause at the top

For example:

• 50X0: Lower for 5 seconds, no pause, lift explosively, no pause.
• 4020: Lower for 4 seconds, no pause, lift for 2 seconds, no pause.
• 3210: Lower for 3 seconds, hold for 2 seconds, lift for 1 second, no pause.
• 2011: Lower for 2 seconds, no pause, lift for 1 second, hold for 1 second at the top.

Special designations:

• “X” = Explosive (lift as fast as possible)
• “V” = Varies (start slow, speed up as fatigue sets in)

Rest Interval

Rest intervals are listed in seconds:

• Specific time: 90s – Rest for exactly 90 seconds.
• Range: 30-60s – Adjust rest time as needed within the given range.
• Unilateral exercises: Take a 10-second break between sides, starting with the weaker side.
• If no rest is listed, only one set is performed, with no following exercises.

Sample Program

Here’s an example of a properly formatted program:

A1. Bent-knee high-handle hex-bar deadlift: 4 x 10,8,6,6 @ 3-2-X-0, 90s
A2. Mid-neutral-grip chin-up: 4 x 6-8 @ 5-0-X-0, 90s

B1. Standing wide-stance good morning: 3 x 8-10 @ 4-0-1-0, 60s
B2. 60-degree incline neutral-grip dumbbell press: 3 x 8-10 @ 4-0-1-0, 60s

C1. Standing mid-grip EZ-bar curl: 3 x 10-12 @ 3-0-1-0, 10s
C2. Flat close-grip barbell press: 3 x 10-12 @ 3-0-1-0, 120s

D1. Seated single-leg calf raise: 2 x 12-15 @ 2-1-1-0, 30s
D2. Supine cable knee-in: 2 x 15-20 @ 2-0-1-0, 30s

The Importance of a Standardized System

Program design should be approached with professionalism and consistency. The more training variables you can control, the better you can assess a program’s effectiveness.

Two often-overlooked parameters—tempo and rest interval—can significantly influence results and should always be included. By following this system, trainers and trainees alike will benefit from clearer programming, more precise execution, and ultimately, better results.