The Freshman 15 Done Right – Month 1

The Freshman 15 Done Right

Just because your university has a wider student body does not mean you should have one. Get jacked in one semester with this comprehensive workout for first-year-students. If you are looking to improve your physique during the first semester of college rather than kill it, follow this program and you could not only avoid gaining a lot of flab but build 15 pounds of muscle.

Month 1

Monday: Total Body; Heavy Back/Biceps

  • Deadlift – 3 sets of 10, 8, 6 reps
  • Incline Dumbbell Press – 3 sets of 10
  • Horizontal Weighted Pull Up – 2 sets of 6 reps
  • Standing Overhead Press – 3 sets of 10 reps
  • Weighted Inverted Row – 2 sets of 6 reps
  • Decline Sit Up – 3 sets of 10 reps
  • Leg Extension – 3 sets of 10 reps
  • Leg Curl – 3 sets of 10 reps
  • Barbell Curl – 3 sets of 10 reps

 

Wednesday: Total Body; Heavy Chest/Triceps

  • Bench Press – 3 sets of 10, 8, 6 reps
  • Lat Pulldown – 3 sets of 10 reps
  • Leg Press – 4 sets of 4 sets of 6 reps
  • Romanian Deadlift – 3 sets of 10 reps
  • Weighted Dip – 3 sets of 6 reps
  • Seated Cable Row – 3 sets of 10 reps
  • Upright Row – 3 sets of 10 reps
  • Hanging Knee Raise – 3 sets of 10 reps
  • Seated Overhead Triceps Extension – 3 sets of 10 reps

Friday: Total Body; Legs/Shoulders

  • Squat – 3 sets of 10, 8, 6 reps
  • Sumo Deadlift – 3 sets of 6 reps
  • Military Press – 3 sets of 10, 8, 6 reps
  • Reverse Grip Lat Pulldown – 3 sets of 10 reps
  • Plyometric Push Up – 4 sets of 5 reps
  • Inverted Row – 4 sets of 5 reps
  • Close Grip Bench Press – 3 sets of 5 reps
  • Weighted Sit Up – 3 sets of 10 reps
  • Standing Calf Raise – 3 sets of 10 reps

FF1 FF2 FF3

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