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The College Muscle Gym Workout

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

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  • 35 min

  • 7

  • Yes

The Freshman 15 Pounds of Muscle Workout
The Freshman 15 Pounds of Muscle Workout

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).

Directions

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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Routine

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College Workout

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 7

College Muscle Landmine Squat

Equipment
Sets
3
Reps
8-10
Rest
60 sec
Exercise 2 of 7

College Muscle Neutral Grip DB Bench Press

Equipment
Sets
3
Reps
8-10
Rest
60 sec
Exercise 3 of 7

College Muscle Romanian Deadlift

Equipment
Sets
3
Reps
8-10 (each side)
Rest
60 sec
Exercise 4 of 7

College Muscle Gym One Arm DB Row

Equipment
Sets
3
Reps
8-10
Rest
--
60 sec
Exercise 5 of 7

College Muscle Gym Workout 3A Dips

Equipment
Sets
3
Reps
8-10
Rest
60 sec
Exercise 6 of 7

College Muscle Gym Workout 3B EZ Bar Curl

Equipment
Sets
3
Reps
8-12
Rest
60 sec
Exercise 7 of 7

College Muscle Swiss Ball Rollout

Equipment
Sets
3
Reps
8-12
Rest
60 sec
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