Free Workout Plan
Description:
The Free Workout Plan for Building Muscle in College is great for everyone including college students who want to build muscle through strength training. This free bodybuilding routine utilizes both compound and isolation exercises to ensure that we are building strong muscles as well as sculpting them into the perfect shape.
Routine Summary:
Training Level: Intermediate
Main Goal: Build Lean Muscle
Days Per Week: 3-Day Split
Workout Notes:
- Before starting the workout warmup for 5 minutes and stretch for 10.
- Short rest periods of 1 minute or less between sets.
- For best results check out our protein and creatine supplements!
| Monday - Chest & Triceps | ||
|---|---|---|
| Chest Exercise | Sets | Reps |
| Flat Bench Press | 4 | 5 |
| Incline Dumbbell Press | 3 | 6 |
| Clap Push Up | 3 | 10 |
| Tricep Exercise | Sets | Reps |
| Skull Crushers | 3 | 8-10 |
| Reverse Grip Tricep Push-Down (Straight Bar) | 3 | 6 |
| Tricep Dips (Weighted) | 3 | 10 |
| Wednesday - Back & Shoulders | ||
|---|---|---|
| Back Exercise | Sets | Reps |
| Reverse Grip Pull-Up | 3 | 10 |
| Inverted Row | 3 | 10 |
| Seated Row (Neutral Grip) | 3 | 8 |
| Shoulder Exercise | Sets | Reps |
| Seated Barbell Press | 3 | 8-10 |
| Swinging One Arm Side Raises (Heavy Weight) | 3 | 6-8 |
| Standing Dumbbell Front Raise | 3 | 10 |
| Bent Over Dumbbell Reverse Fly | 3 | 10 |
| Friday - Legs & Biceps | ||
|---|---|---|
| Leg Exercise | Sets | Reps |
| Squat | 4 | 6 |
| Leg Curls | 3 | 10 |
| Leg Extensions | 3 | 8 |
| Standing Calf Raises (Weighted) | 3 | 15 |
| Bicep Exercise | Sets | Reps |
| Barbell Preacher Curl | 3 | 8,6,4 |
| EZ Bar Preacher Curl | 3 | 8 |
| Standing Dumbbell Curl | 3 | 10 |
| Standing Dumbbell Hammer Curl | 3 | 10 |
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