Workout Routines

The College Muscle Gym Workout

Spend this next semester packing on the right kind of pounds.

The Freshman 15 Pounds of Muscle Workout
Duration 35 min
Exercises 7
Equipment Yes

Put on the freshman 15—of muscle—and stay lean with this program you can pack up and take to college.

The following is a workout that will redirect all those extra calories into your muscles and dissuade them from clinging to your midsection. And if you’re too busy (studying, no doubt) to make the trek to the campus gym, you can do a similar routine—The College Muscle Anywhere Workout— around your dorm or campus.

How it Works

The workout is designed for body recomposition—gaining muscle while losing fat. To do that, you must alternate muscle groups and work at a brisk pace, which raises levels of lactate in your body and, correspondingly, growth hormone, which promotes muscle gain and fat burning. Training the whole body in one session burns a lot of calories and allows you to work each muscle group more frequently throughout the week (we recommend three days).


Train three non-consecutive days per week. For example, Monday, Wednesday, and Friday. Perform exercises marked “A” and “B” in alternating fashion. So you’ll do one set of A, rest, then one set of B, and repeat until all the prescribed sets for the pair are complete. Perform the remaining exercises as straight sets.

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College Workout

Exercise 1A

Landmine Squat How to
Landmine Squat thumbnail
3 sets
8-10 reps
60 sec rest

Exercise 1B

Neutral Grip DB Bench Press How to
College Muscle Neutral Grip DB Bench Press thumbnail
3 sets
8-10 reps
60 sec rest

Exercise 2A

Romanian Deadlift How to
College Muscle Romanian Deadlift thumbnail
3 sets
8-10 (each side) reps
60 sec rest

Exercise 2B

One Arm DB Row How to
College Muscle One Arm DB Row thumbnail
3 sets
8-10 reps
-- rest
60 sec

Exercise 3A

Dips How to
College Muscle Gym Workout 3A Dips thumbnail
3 sets
8-10 reps
60 sec rest

Exercise 3B

EZ Bar Curl How to
EZ-Bar-Curl.jpg thumbnail
3 sets
8-12 reps
60 sec rest

Exercise 4

Swiss Ball Rollout How to
College Muscle Swiss Ball Rollout thumbnail
3 sets
8-12 reps
60 sec rest