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Back To School | New Workout & Nutrition Planning

Back To School | New Workout & Nutrition Planning

Let’s face it, summer is over and fall is on the horizon and when fall hits, school starts back up again. If you’re looking for a prime opportunity to turn your fitness game into high gear, now is the time to do so. With new classes and maybe new scenery if you’re off to college, getting either back on track with your fitness regime or starting from scratch, follow these tips to make the most of the upcoming year by becoming the best you in the 2016-2017 school year. Below you will find a full week training plan and also how to plan your nutrition when working on a budget.

How To Jump Into Your Fitness Training

If you’re completely new to training, taken some time off or just ready to revamp your current routine, getting back to the basics is an excellent way to start off this new phase. A great routine that hits all the compound lifts as well as bringing in great accessory work is based off of a push day, pull day and a leg day. The push day would consist of hitting chest, shoulders and triceps, the pull day is for back, rear delts and biceps and the leg day is obviously for tearing up the legs.

This three day split will help stimulate growth and simplify your training so there’s no guessing on what you’re hitting on what day of the week. Use a couple days during the week to split up the work (Tuesday/Thursday) for some cardio and ab work and Saturday can be an extra day to hit maybe a couple weak muscle groups.

workout training plan back to school


Return To School Full Week Training Plan


Monday – Push Day
Exercise Sets & Reps
1A. Bench Press 4 x 8-12 reps
1B. Shoulder YTWs 4 x 5 each way
2A. Dips for chest 4 x 10 – 12
2B. DB Flat Flyes 4 x 10 – 12
3A. Shoulder Press 4 x 10 – 12
3B. Side Lateral Raises 4 x 10 – 12
4A. Barbell Front Raises 3 x 10 – 12
4B. DB Shrugs 3 x 10 – 12
5A. Skullcrushers 4 x 10 – 15
5B. Tricep Pushdowns 4 x 10 – 15
5C. DB Overhead Extensions 4 x 10 – 15

* Letters after a number denote a superset. For example, 2A and 2B are a superset. This means after your set of dips you will go straight into a set of DB flat flyes before resting and going on to your next set.


Tuesday – HIIT Cardio / Abs
Exercise Sets & Reps
1A. 20 second sprints / 60s rest 10 rounds
1B. Hanging Leg Raises 10 x 15 – 20


Wednesday – Pull Day
Exercise Sets & Reps
1A. BB Pendlay Rows 4 x 6 – 10
1B. DB Trap Rows 4 x 12 – 15
2A. Wide Grip Pull-ups 4 x 8 – 12
2B. Cable Reverse Flyes 4 x 10 – 12
3A. Close Grip Pull-downs 3 x 10 -12
3B. DB Rear Flyes 3 x 12 – 15
4A. BB Curls 4 x 8 -12
4B. Hammer Curls 4 x 8 – 12
4C. Cable Preacher Curls 4 x 10 – 12


Thursday – HIIT Cardio / Abs
Exercise Sets & Reps
1A. Row 10 mins

(1 min low intensity / 1 min high intensity)


1B. Bike 10 mins

(1 min low intensity / 1 min high intensity)


1C. Run 10 mins

(1 min low intensity / 1 min high intensity)


2A. Weighted Crunches 10 x 15 reps


Friday – Leg Day
Exercise Sets & Reps
1. Squats 4 x 8 – 12
2A. Romanian Deadlifts 3 x 10 – 15
2B. DB Lunges 3 x 10 – 15
3A. Leg Press 3 x 10 – 15
3B. Calf Raises on Leg Press 3 x 15 – 20
3C. Hamstring Curls 3 x 10 – 12
3D. Leg Extensions 3 x 10 -12


Saturday – Weak Area Training / Rest / Cardio
Exercise Sets & Reps
1. LISS Cardio – Walk / Jog / Row Low intensity for 30 mins


Sunday – Rest / Recovery – go for a Walk or Yoga


How To Eat On A Budget At School

Since the majority of those that are reading this are living it up in the college atmosphere, eating healthy does NOT have to be expensive. While you may not make much money, you can still get the physique you want with proper planning and cooking of your own food.

The proteins are going to be the most expensive part of your nutrition plan and there’s really no way around making this section of the grocery budget cheap, but it doesn’t have to cost you an arm and a leg by any means. Go for things that may not be glamorous but pack a high amount of protein per serving with a low cost. Things like eggs ($1.00/dozen), chicken ($6.00/4 lb. bag) and tuna ($.60/can) can all be found for these prices when you shop sales and buy in bulk. If the monotony of chicken and fish is something you can’t bear, try finding a friend whose family processes their own beef. If you’ve got the freezer space if you live off campus, buying a quarter beef for yourself for the year is a lot more economical way to eat red meat than buying it at your local grocery store.

turkey breast protein meal nutrition

Carbohydrates are fortunately relatively cheap to purchase. For example things like oatmeal ($4.00/5lb bag), potatoes ($2.00/5lb bag) and brown rice ($3.00/2.5lb bag) are all ways to get full on a budget. One of the best go-to meals I frequent started from eating in college. 1 cup of quick oats, 2 scoops of whey protein and a little cinnamon to taste – boom. You’ve got a perfectly macro-friendly meal that costs less than any fast food item you can find anywhere. Sticking to whole grains like sweet potatoes, brown rice and whole wheat bread are slightly more expensive but are better for you, so keep that in mind.

Fats are something you should not avoid completely but understand that the calorie content of this macronutrient group is more than double that of protein and carbs (Protein and Carbohydrates= 4 calories/1 gram & Fats= 9 calories/1 gram). Keeping some healthy fats like olive oil, avocados and almonds in your diet will help with boosting testosterone and keeping your joints working strong to provide cushion for all the gym moves.

Take Home Message

Although summer is over, a new school year means a new you and a new opportunity to get the body you want. Follow a workout plan that’s not over-complicated, stick to your nutrition and you’ll be on your way to a great physique if you’re willing to put in the work!


Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If you’re concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet.

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Tyler Stark

Tyler Stark

Writer and expert

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