Personally, I follow a weight lifting regimen to maximize muscle mass. My workout plan is as follows:
Day 1: Chest and Triceps (free weight chest press, free weight inclined chest press, free weight butterflies, and tricep extensions)
Day 2: Biceps and Back (free weight curls, rows, deadlift, pull ups)
Day 3: Shoulders and Abs (shoulder shrugs, arm raises, and crunches)
Day 4: Legs and Cardio (squats, leg extensions, and treadmill)
This workout plan works great for me, and provides enough flexibility that I am able to meet my goal of going to the gym four times a week with ease. It is always best to be realistic when developing a workout plan, as I know that with my class schedule and work load that I am unable to commit much more than four hours a week to the gym. As such, I designed my workout program to fit around my other responsibilities at school and have really great success so far. Like I mentioned earlier, it is better to start slow and see how you do before you decide to ramp things up. Consistency is the key, and if you want to maintain a healthy lifestyle and reach your fitness goals then starting slow and working your way up is the best way to go!
Fitness in College 