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BoostcampPNG

Josh 15 Min Program

by Joshua S.
1 athletes joined

Program Description

Quick workouts to maintain strength and muscle while focusing on other athletics.

Program Overview

  • Level
    Novice
  • Goal
    Athletics, Bodybuilding, Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    20 minutes
  • Created
    Apr 22, 2024 11:25
  • Last Edited
    May 07, 2024 10:17
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START THE PROGRAM
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
RPE 8
2
Seated Overhead Press (Barbell)
4
10 reps
RPE 8
3
Bicep Curl (EZ Bar)
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
RPE 8
2
Seated Overhead Press (Barbell)
4
10 reps
RPE 8
3
Bicep Curl (EZ Bar)
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
RPE 8
2
Seated Overhead Press (Barbell)
4
10 reps
RPE 8
3
Bicep Curl (EZ Bar)
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
RPE 8
2
Seated Overhead Press (Barbell)
4
10 reps
RPE 8
3
Bicep Curl (EZ Bar)
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Seated Overhead Press (Barbell)
4
8 reps
RPE 8
3
Bicep Curl (EZ Bar)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Seated Overhead Press (Barbell)
4
8 reps
RPE 8
3
Bicep Curl (EZ Bar)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Seated Overhead Press (Barbell)
4
8 reps
RPE 8
3
Bicep Curl (EZ Bar)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Seated Overhead Press (Barbell)
4
8 reps
RPE 8
3
Bicep Curl (EZ Bar)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Seated Overhead Press (Barbell)
4
5 reps
RPE 8
3
Bicep Curl (EZ Bar)
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Seated Overhead Press (Barbell)
4
5 reps
RPE 8
3
Bicep Curl (EZ Bar)
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Seated Overhead Press (Barbell)
4
5 reps
RPE 8
3
Bicep Curl (EZ Bar)
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Seated Overhead Press (Barbell)
4
5 reps
RPE 8
3
Bicep Curl (EZ Bar)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
RPE 7
2
Standing Calf Raise
4
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
RPE 7
2
Standing Calf Raise
4
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
RPE 7
2
Standing Calf Raise
4
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
RPE 7
2
Standing Calf Raise
4
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
RPE 7
2
Standing Calf Raise
4
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
RPE 7
2
Standing Calf Raise
4
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
RPE 7
2
Standing Calf Raise
4
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
RPE 7
2
Standing Calf Raise
4
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 7
2
Standing Calf Raise
4
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 7
2
Standing Calf Raise
4
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 7
2
Standing Calf Raise
4
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 7
2
Standing Calf Raise
4
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
2
Barbell Row
4
12 reps
3
Bicep Curl (EZ Bar)
4
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
2
Barbell Row
4
12 reps
3
Bicep Curl (EZ Bar)
4
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
2
Barbell Row
4
12 reps
3
Bicep Curl (EZ Bar)
4
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
2
Barbell Row
4
12 reps
3
Bicep Curl (EZ Bar)
4
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
2
Barbell Row
4
8 reps
3
Bicep Curl (EZ Bar)
4
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
2
Barbell Row
4
8 reps
3
Bicep Curl (EZ Bar)
4
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
2
Barbell Row
4
8 reps
3
Bicep Curl (EZ Bar)
4
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
2
Barbell Row
4
8 reps
3
Bicep Curl (EZ Bar)
4
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5 reps
2
Barbell Row
4
8 reps
3
Bicep Curl (EZ Bar)
4
6 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5 reps
2
Barbell Row
4
8 reps
3
Bicep Curl (EZ Bar)
4
6 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5 reps
2
Barbell Row
4
8 reps
3
Bicep Curl (EZ Bar)
4
6 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5 reps
2
Barbell Row
4
8 reps
3
Bicep Curl (EZ Bar)
4
6 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
2
Dip (Weighted)
3
8 reps
3
Chin-Up (Weighted)
3
8 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
2
Dip (Weighted)
3
8 reps
3
Chin-Up (Weighted)
3
8 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
2
Dip (Weighted)
3
8 reps
3
Chin-Up (Weighted)
3
8 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
2
Dip (Weighted)
3
8 reps
3
Chin-Up (Weighted)
3
8 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
2
Dip (Weighted)
3
6 reps
3
Chin-Up (Weighted)
3
6 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
2
Dip (Weighted)
3
6 reps
3
Chin-Up (Weighted)
3
6 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
2
Dip (Weighted)
3
6 reps
3
Chin-Up (Weighted)
3
6 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
2
Dip (Weighted)
3
6 reps
3
Chin-Up (Weighted)
3
6 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
2
Dip (Weighted)
3
4 reps
3
Chin-Up (Weighted)
3
4 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
2
Dip (Weighted)
3
4 reps
3
Chin-Up (Weighted)
3
4 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
2
Dip (Weighted)
3
4 reps
3
Chin-Up (Weighted)
3
4 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
2
Dip (Weighted)
3
4 reps
3
Chin-Up (Weighted)
3
4 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
12 reps
2
Upright Row (Barbell)
3
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
12 reps
2
Upright Row (Barbell)
3
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
12 reps
2
Upright Row (Barbell)
3
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
12 reps
2
Upright Row (Barbell)
3
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10 reps
2
Upright Row (Barbell)
3
8 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10 reps
2
Upright Row (Barbell)
3
8 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10 reps
2
Upright Row (Barbell)
3
8 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10 reps
2
Upright Row (Barbell)
3
8 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8 reps
2
Upright Row (Barbell)
3
6 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8 reps
2
Upright Row (Barbell)
3
6 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8 reps
2
Upright Row (Barbell)
3
6 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8 reps
2
Upright Row (Barbell)
3
6 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
2
Seated Shoulder Press (Dumbbell)
3
12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
2
Seated Shoulder Press (Dumbbell)
3
12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
2
Seated Shoulder Press (Dumbbell)
3
12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
2
Seated Shoulder Press (Dumbbell)
3
12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
2
Seated Shoulder Press (Dumbbell)
3
10 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
2
Seated Shoulder Press (Dumbbell)
3
10 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
2
Seated Shoulder Press (Dumbbell)
3
10 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
2
Seated Shoulder Press (Dumbbell)
3
10 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
5 reps
2
Seated Shoulder Press (Dumbbell)
3
8 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
5 reps
2
Seated Shoulder Press (Dumbbell)
3
8 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
5 reps
2
Seated Shoulder Press (Dumbbell)
3
8 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
5 reps
2
Seated Shoulder Press (Dumbbell)
3
8 reps
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
10 Reps
@8
2
Seated Overhead Press (Barbell)
4 Sets
10 Reps
@8
3
Bicep Curl (EZ Bar)
4 Sets
15 Reps
@8
Day 2
1
Deadlift (Barbell)
4 Sets
10 Reps
@7
2
Standing Calf Raise
4 Sets
12 Reps
Day 4
1
Squat (Barbell)
4 Sets
10 Reps
2
Dip (Weighted)
3 Sets
8 Reps
3
Chin-Up (Weighted)
3 Sets
8 Reps
Day 5
1
Hip Thrust (Barbell)
4 Sets
12 Reps
2
Upright Row (Barbell)
3 Sets
10 Reps
Day 6
1
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
2
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
Day 3
1
Incline Bench Press (Barbell)
4 Sets
10 Reps
2
Barbell Row
4 Sets
12 Reps
3
Bicep Curl (EZ Bar)
4 Sets
10 Reps