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Trainer Steve's 15

by Steven M.
1 athletes joined

Program Description

This 4-week novice-intermediate based program is designed to help increase your muscular strength and size at only 15 minutes per day. This can be a great option if you're in a busy season of life, but you still want your fitness to be a priority. All exercises are prescribed for using dumbbells due to their accessibility. However, a barbell and/or kettlebell can easily be substituted. Almost all lifts are not programmed as supersets, but they can be, if you need to save more time.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerbuilding, Athletics
  • Equipment
    Dumbbell Only
  • Program Length
    4 weeks
  • Time Per Workout
    20 minutes
  • Created
    Dec 21, 2024 04:07
  • Last Edited
    Jan 19, 2025 07:57
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
RPE 8-9
2
Chest Supported Row (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6-7
RPE 7-8
RPE 8-9
2
Chest Supported Row (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6-7
RPE 7-8
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
4-6 reps
10-12 reps
10-12 reps
RPE 6-7
RPE 7-8
RPE 8-9
2
Chest Supported Row (Dumbbell)
1
1
1
4-6 reps
10-12 reps
10-12 reps
RPE 6-7
RPE 7-8
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
4-6 reps
10-12 reps
10-12 reps
RPE 6-7
RPE 7-8
RPE 8-9
2
Chest Supported Row (Dumbbell)
1
1
1
4-6 reps
10-12 reps
10-12 reps
RPE 6-7
RPE 7-8
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
2
B-Stance Romanian Deadlift (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 6-7
RPE 7-8
2
B-Stance Romanian Deadlift (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 6-7
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
1
1
1
4-6 reps
10-12 reps
10-12 reps
RPE 6-7
RPE 6-7
RPE 7-8
2
B-Stance Romanian Deadlift (Dumbbell)
1
1
1
4-6 reps
10-12 reps
10-12 reps
RPE 6-7
RPE 6-7
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
1
1
1
4-6 reps
10-12 reps
10-12 reps
RPE 6-7
RPE 6-7
RPE 7-8
2
B-Stance Romanian Deadlift (Dumbbell)
1
1
1
4-6 reps
10-12 reps
10-12 reps
RPE 6-7
RPE 6-7
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
RPE 8-9
2
Decline Bench Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
RPE 8-9
2
Decline Bench Press (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6-7
RPE 7-8
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
1
1
1
4-6 reps
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
RPE 8-9
2
Decline Bench Press (Dumbbell)
1
1
1
4-6 reps
10-12 reps
10-12 reps
RPE 6-7
RPE 7-8
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
1
1
1
4-6 reps
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
RPE 8-9
2
Decline Bench Press (Dumbbell)
1
1
1
4-6 reps
10-12 reps
10-12 reps
RPE 6-7
RPE 7-8
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
2
Bulgarian Split Squat (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
2
Bulgarian Split Squat (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
1
1
4-6 reps
8-10 reps
8-10 reps
RPE 6-7
RPE 6-7
RPE 7-8
2
Bulgarian Split Squat (Dumbbell)
1
1
1
4-6 reps
8-10 reps
8-10 reps
RPE 6-7
RPE 6-7
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
1
1
4-6 reps
8-10 reps
8-10 reps
RPE 6-7
RPE 6-7
RPE 7-8
2
Bulgarian Split Squat (Dumbbell)
1
1
1
4-6 reps
8-10 reps
8-10 reps
RPE 6-7
RPE 6-7
RPE 7-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
RPE 8-9
2A
Incline Curl (Dumbbell)
2
10-12 reps
RPE 8-9
2B
Skull Crusher (Dumbbell)
2
10-12 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6-7
RPE 7-8
RPE 8-9
2A
Incline Curl (Dumbbell)
2
10-15 reps
RPE 8-9
2B
Skull Crusher (Dumbbell)
2
10-15 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Dumbbell)
1
1
1
4-6 reps
10-12 reps
10-12 reps
RPE 6-7
RPE 7-8
RPE 8-9
2A
Incline Curl (Dumbbell)
2
10-15 reps
RPE 8-9
2B
Skull Crusher (Dumbbell)
2
10-15 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Dumbbell)
1
1
1
4-6 reps
10-12 reps
10-12 reps
RPE 6-7
RPE 7-8
RPE 8-9
2A
Incline Curl (Dumbbell)
2
10-15 reps
RPE 8-9
2B
Skull Crusher (Dumbbell)
2
10-15 reps
RPE 8-9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
2
8-15 reps
RPE 9-10
2
Suitcase Carry
2
1 mins
RPE 7-9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
2
8-15 reps
RPE 9-10
2
Suitcase Carry
2
1 mins
RPE 7-9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
8-15 reps
RPE 9-10
2
Suitcase Carry
3
1 mins
RPE 7-9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
8-15 reps
RPE 9-10
2
Suitcase Carry
3
1 mins
RPE 7-9
Week 1
1 / 4 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@6-7
@7-8
@8-9
2
Chest Supported Row (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@6-7
@7-8
@8-9
Day 3
1
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@6-7
@7-8
@8-9
2
Decline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@6-7
@7-8
@8-9
Day 2
1
Front Squat (Dumbbell)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@6-7
@7-8
2
B-Stance Romanian Deadlift (Dumbbell)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@6-7
@7-8
Day 4
1
Romanian Deadlift (Dumbbell)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@6-7
@7-8
2
Bulgarian Split Squat (Dumbbell)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@6-7
@7-8
Day 5
1
Upright Row (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@6-7
@7-8
@8-9
2A
Incline Curl (Dumbbell)
2 Sets
10-12 Reps
@8-9
2B
Skull Crusher (Dumbbell)
2 Sets
10-12 Reps
@8-9
Day 6
1
Ab Wheel
2 Sets
8-15 Reps
@9-10
2
Suitcase Carry
2 Sets
1 mins
@7-9