During college life, we are stuck with multiple assignments, presentations, and the most troublesome of them all—the semester exams. In addition, we also have spring rolls screaming our name in the canteen and the biryani waiting for us outside the campus. But what about trying to stick to a fitness routine and never being able to adhere it? I think this one is pretty common amongst us and except the firm-headed and the determined ones, lot of us struggle to feasibly maintain our fitness goals.
Trying all gimmicks to gain an inch or two on the arms to doing multiple sets of crunches to get those chiseled abs, we know these people… don't we?
How about cutting through all the gimmicks, hopping from one program to another and following a program based on solid logic and evidence which gives you measurable results by just performing it 4 days a week?
You just need to train 4 times a week and not more than 90 minutes to improve your physical fitness and enhance your physique. Yes, that is what I'm promising you with my 4 days a week intense workout program below which you can follow easily. I just want you to keep one promise, follow the below program exactly for the next 12 weeks and I will make sure that you make measurable progress.
Let's cut through everything now?
*AMRAP- AS MANY REPS AS POSSIBLE
1. Use RPE chart for intensity
2. Use proper form and technique for all repetitions
3. Only go to failure for isolation exercises4. Follow a slight caloric deficit diet or slight caloric surplus diet depending upon your fitness goals
Day one focuses on accumulating volume, day two acts as a moderate to low intensity workout preparing you for the heavy session on Friday and the last day i.e. Saturday (day 4) acts as a means to get in more volume on accessory lifts which you might have missed during the week. Feel free to change the last day according to your weak points but only do so if you have the knowledge on the same. This program would be suited best for beginners to early intermediates.
Let me know in the comments below what do you think about the program and what are you currently following especially during the busy schedule of college.
PS: Don't forget to send me those transformation pictures
Yash Sharma is a former national level Football player, now a Strength Coach, Nutritionist and Natural Bodybuilder. He also runs a YouTube Channel Yash Sharma Fitness via which he aims to educate all the fitness enthusiasts to maximize their gains by methods that are backed by science and applicable easily. Connect with him on YouTube, YashSharmaFitness@gmail.com, Facebook and Instagram.