Oh, I remember you were going through exams - there's nothing magical to the "design" part though. We'll get you to focus on quads, pecs and arms.
Day 1
5x5 squats
3x8 squats (front squats would be ideal here)
3 supersets: sissy squats 8-12 reps; then do the top half of leg extensions 8-12 reps; then rest (that's one superset).
5x5 low incline bench press
3x8 low incline dumbbell press
3 supersets: 8-12 rep dips with 8-12 rep pec dec, dumbbell flyes or cable flyes.
baby got biceps
Day 2
3x5 squats
3x8 front squats
3x8-12 single-leg leg-presses
3x5 low incline bench press
3x8 low incline dumbbell press
3x12 close-grip bench press OR skullcrushers
baby got biceps - reduce the volume for this second day. Do only 3x5 instead of 5x5, and only do 2 supersets
Standing calf raises, do a few sets in between any of the upper body work as desired on days 1 and 2 workouts
Day 3: rest
Day 4:
5x5 deadlifts
3x8 Romanian deadlifts
Got Built? » The Shoulders of Giants
3x8-12 unsupported t-bar rows OR heavy one-arm dumbbell rows
Seated calves, 3-5 sets of 12-20 reps, tucked between sets of your other work
Abs as desired, weighted sets
Day 5, Day 6, Day 7:
If you can do another workout in here, do the "full body" you've been doing, just 3x8-12 for each movement, not too heavy.
Get at least one full day of rest each week.
You could do some moderate cardio whenever you like on rest days. Post workout, you could do 20-minutes of cycling, fast incline walking or jogging as desired.
Eat enough to gain about 5 lbs a month. Do this for the semester, or until you get too fat, whichever comes first.
