Workout Summary
- Main GoalBuild Muscle
- Workout TypeSplit
- Training LevelBeginner
- Program Duration12 weeks
- Days Per Week4
- Time Per Workout45-60 minutes
- Equipment RequiredBarbell, Bodyweight, Dumbbells, Machines
- Target Gender Male & Female
- Workout PDF Download Workout
Workout Description
It’s a new semester and as a newly crowned college freshman your definition of the freshman 15 is a quite different than the average student’s.
With the aforementioned weight gain traditionally referring to fat instead of muscle, you want to ensure you gain more muscle than fat to start off your collegiate career.
With new obligations, new found freedom and access to university facilities, namely your university's student gym, you’ll have many choices that lay ahead.
Whether it’s making all your workouts, eating the right kinds of foods, and getting in the right amount of rest, recovery, and stress relief, you’ll have to possess the discipline to achieve your goals.
Within your masterplan lies your training program. With countless resources to draw upon regarding the latest and best program you can easily get confused, frustrated, and ready to just do anything your buddy next to you is doing.
Below is a freshman program built on a solid foundation of training principles designed to get results without the fluff. It’s a four day per week plan.
Monday
| Exercise | Warm Up Sets | Working Sets |
|---|---|---|
| 1. Barbell Bench Press | 2 x 12 | 4 x 8-10 |
| 2. Incline Dumbbell Bench Press | - | 4 x 8-10 |
| 3. Medium Grip Chin Up | 2 x 12 (on pull down) | 4 x failure |
| 4. Bent Over Barbell Row | 1 x 12 | 4 x 8-10 |
| 5. Seated Dumbbell Shoulder Press | 1 x 12 | 3 x 8-12 |
| 6. Standing Dumbbell Lateral Raise | - | 3 x 8-12 |
| 7. Decline Sit Up | - | 3 x 20 |
Tuesday
| Exercise | Warm Up Sets | Working Sets |
|---|---|---|
| 1. Barbell Curl | 1 x 12 | 4 x 8-10 |
| 2. Weighted Dip | 1 x 12 | 4 x 8-10 |
| 3. Standing Calf Raise | 1 x 12 | 4 x 8-12 |
| 4. Barbell Back Squat | 2 x 12 | 4 x 8-12 |
| 5. Forward Lunge | - | 4 x 10-12 |
| 6. Lying Hamstring Curl | 1 x 12 | 4 x 10-12 |
| 7. Hanging Leg Raise | - | 3 x 20 |
Thursday
| Exercise | Warm Up Sets | Working Sets |
|---|---|---|
| 1. Incline Bench Press | 2 x 12 | 4 x 8-10 |
| 2. Dumbbell Bench Press | - | 4 x 8-10 |
| 3. Wide Grip Pull Up | 2 x 12 (on pull downs) | 4 x failure |
| 4. Bent Over T Bar Row | 1 x 12 | 4 x 8-10 |
| 5. Standing Dumbbell Upright Row | 1 x 12 | 3 x 8-12 |
| 6. Standing Barbell Overhead Press | - | 3 x 8-12 |
| 7. Sit Up | - | 3 x 20 |
Friday
| Exercise | Warm Up Sets | Working Sets |
|---|---|---|
| 1. Incline Dumbbell Curl | 1 x 12 | 4 x 8-10 |
| 2. Decline Close Grip Bench Press | 1 x 12 | 4 x 8-10 |
| 3. Seated Calf Raise | 1 x 12 | 4 x 8-12 |
| 4. Leg Press | 2 x 12 | 4 x 8-12 |
| 5. Split Squat | - | 4 x 8-12 |
| 6. Romanian Deadlift | 1 x 12 | 4 x 8-12 |
| 7. Lying Leg Raise | - | 3 x 20 |
Perform this program for your first semester at school and you should have no problem turning that freshman 15 into 15lbs of solid muscle.
If you have any questions regarding the program, please leave a comment below!
16 Comments
Hey sir I am following this routine after finishing teen bodybuilding article workout routine on your site muscle and strength.
In this workout my chest is getting a lot sore can I remove 1 chest exercise from Monday and Thursday workout for example db bench and db incline bench.
Pls answer
Hey Divyansh. It may take time, but we will get back to you.
Yes, that is ok to remove one exercise. How long have you been doing this routine? It may be that your body needs time to adjust to the program. Nonetheless, taking one out would be ok.
Hey Divyansh. It may take time, but we will get back to you.
Yes, that is ok to remove one exercise. How long have you been doing this routine? It may be that your body needs time to adjust to the program. Nonetheless, taking one out would be ok.
Hey there, give it a 12 week run and check your progress. Then, you might be ready to make a switch.
I am following this for over a month now I am at 185 pound bench press for 1 rep , military press 115 pounds for 5 reps strict , 10 chinups , 135 pound bent over barbeel row for 12 reps strict , 225 pound squat for 1 rep , db overhead press 55 pounds each hand for 9 reps all the way down . Another question how long do I need to follow this workout based on my no.s thanks
No rear delt work?
I notice that in this workout there is no isolated bicep workouts like a dumbbell curl. I'm just wondering if I will get sufficient bicep work in or need to add additional to this.
Hello,
I really want to do this program but unfortunately my apartment gym is very limited. Will dumbbells work just as efficiently for the barbell moves?
Hi Riley,
Absolutely! You can alter this program to include dumbbell exercises only.
You could also check out this dumbbell split, which sounds like it'd be perfect for what you have available to use:
https://www.muscleandstrength.com/workouts/3-day-full-body-dumbbell-workout
Hope this helps!
Thank you Brad for the article.
Can you guys please suggest how much should I rest between sets?
Cheers,
Hi Zehef,
Keep rest periods between 30-60secs in between sets and exercises.
Hope this helps!
Hi Zehef,
You're welcome!
Definitely! Any row variation ought to do the trick here. You might even want to try some chest supported dumbbell rows on an incline bench! They can be an absolute killer!
Are you in your freshman year of college? Or giving the program a shot bc you liked the split?
Either way, best of luck with the gains!
Thanks for clearing that up Josh!
Can I substitute bent over T-bar rows with chest supported machine rows? There is no T-bar machine (and no T-bar either) unfortunately.
Cheers,
Always solid Brad! This looks like a great split for anyone!
For thursdays, I find it really hard to get all those pull-ups done. Any advice on what I can substitute them for?
Hi Daniel,
Start here: https://www.muscleandstrength.com/articles/pull-up-progressions
Hope this helps!