Trainer Steve's 15

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.

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Week 1

Week 2

Week 3

Week 4

Incline Bench Press (Dumbbell)

Chest Supported Row (Dumbbell)

Single Arm Row (Dumbbell)

Decline Bench Press (Dumbbell)

Front Squat (Dumbbell)

B-Stance Romanian Deadlift (Dumbbell)

Romanian Deadlift (Dumbbell)

Bulgarian Split Squat (Dumbbell)

Upright Row (Dumbbell)

Ab Wheel

Suitcase Carry

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