Back to School Workouts

Establishing a routine can be tough, but the payoff is worth it


Drew Cox

Going back to school the past month has been a breath of fresh air for me. Summer felt like it went on too long, at least longer than it should have. Now that students are back in school, it’s time to get more physically active and into shape! If you are new to the gym experience, I would like to help you get started. But if you are a veteran in the gym, then I will help you add more physical activities to your gym experience. I have split these workouts into different segments depending on what you want to accomplish by the end of the school year. Some of these workouts are from personal experience at the gym, and have allowed me to lose over 40 pounds during the summer.


Setting Plans 

Wanting To Lose Fat And Gain Muscle?

  • A calorie deficit is going to be the key for losing fat and gaining muscle. On a calorie deficit you will intake less calories. Meaning you will have to cut off at least 200 calories to maximize your weight loss. On top of cutting off calories, you will also need to eat more proteins such as fruits, vegetables, salads, etc. I would also suggest staying away from sugar. Don’t be afraid to have at least some sugar every once in a while. Trust me I know those cravings suck–I used to eat whole bags of candy every chance I got, but if you manage to cut out most sugar intake you are almost guaranteed to lose weight. Candy has a lot of calories inside and can compare almost to a whole meal in just small amounts. 
  • Now with this calorie deficit you are going to feel a lot weaker. That is entirely normal, don’t let this stop you from gaining that muscle. There are times that I felt so weak, all I could do was fall asleep at the most abnormal times than usual. I tend to stay up until 10:00 PM on school nights, but because of the deficit I would fall asleep at 6:40 to 7:00. 
  • On a calorie deficit you need to boost how much you are working out in order to lose weight and gain muscle at fast speeds. If you are trying to gain muscle, remember that you need at least 8 hours of sleep so that your body can build those muscles.

Wanting To Gain Muscle?

  • In order to gain muscle, you need to workout normally and work a different muscle every day. You can eat normally like the way you are but only cut off sweet consumption at least 90%. This will allow your body to boost muscle growth after you work out.
  • Keep yourself energized during workout. Drink water, just drink anything to help boost the rate of which you perform best. Add a tbsp of salt before you workout to lose your energy less quickly after you drink water

Wanting To Gain Fat And Muscle? (Bulking)

  • If you are looking to gain both fat and muscle. You will need to increase the amount of food that you eat by 400 calories. This can actually include sweets and any sort of high fat food that you think will boost how much weight and muscle you gain. Sweets will decrease your performance at the gym but it will boost how much you gain by a far reach. I had a friend who struggled gaining weight and was under weight by around 80 to 90 pounds. And thanks to the gym, he has gained up and now looks the proper weight. Gaining fat and muscle at the same time encourages hard work but it takes a long time to accomplish these goals.

Most people that have a calorie deficit will eventually Bulk. This is because if you start bulking and then do a calorie deficit it will actually reveal your muscles more than it does if you just cut down weight.

Gym Workout

  • Day 1: Chest, Shoulder, Tri’s (This will work every primary muscle in your body)

Incline Press: 4 Sets Of 5

SM Shoulder Press: 3 Sets Of 8

Lateral Raise: 4 Sets Of 12

Skullcrusher x close-Grip: 3 sets of 10

Dips: 3 Sets Until Failure

  •     Day 2: Legs (Quads + strong)

Front Squat: 3 Sets w/8,6,5

Leg Press: 4 Sets Of 10

DB RDL: 3 Sets Of 12

Walking Lunge: 3 Sets Of 10

Leg Curl x Leg Extension: 4 Sets Of 15

Calf Raises: 4 Sets Of 15

  • Day 3: Chest + Back

Bench Press: 4 Sets Of 5

Barbell Row: 3 Sets Of 8

DB Incline: 3 Sets W/10,8,6

One-Arm Lat Pulldown: 3 Sets Of 12

Cable Fly x Cable Row: 3 Sets Of 10

pull-Ups x Dips: 4 Sets Until Failure

  • Day 4: Delts + Arm Pump

Military Press: 3 Sets W/6,5,4

Incline Curl: 3 Sets Of 15

I.Y.T Raise: 4 Sets Of 10

Rope Curl x Pushdown: 4 Sets Of 15

Skullcrusher x Close-Grip: 3 Sets Of 10

OH Face Pulls: 4 Sets Of 15

  • Day 5: Rest Day
  • Day 6: Back + Biceps  

Hex Bar/Rack Pull: 4 Sets Of 6, 6, 6, 5, 5

Smith Machine Row: 3 Sets Of 10

Lat Pulldown x Pullover: 4 Sets Of 15

Hammer Curl: 4 Sets Of 10

Incline Curl: 3 Sets Of 15

Rear Delt Fry: 3 Sets Of 15

  • Day 7: Rest Day 

Friend Experiences From The Gym

Esteban Coleman, 10 – “When you go to the gym with friends it is easier to keep track of your goal and a lot more fun.”

Christian Villegas, 11- “Starting off felt a little difficult, but if you keep going the payoff is huge.”