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Trainer Steve's Functional 15

by Steven M.
1 athletes joined

Program Description

This 4-week novice-intermediate based program is designed to help increase your muscular strength, size, and movement ability in 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. 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
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    20 minutes
  • Created
    Jan 15, 2025 01:48
  • Last Edited
    Jul 27, 2025 12:46

Summary

Unlock your strength and mobility with Trainer Steve's Functional 15, a dynamic 4-week program designed for those ready to elevate their fitness. Committing to 6 days a week, you'll engage in a variety of functional movements, including dumbbell front squats and barbell Romanian deadlifts, to enhance your overall performance and stability. This program is perfect for anyone looking to build a solid foundation while improving strength across all major muscle groups. Get ready to transform your workout routine and achieve your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13.7%
Hamstrings
12.2%
Lats
11.3%
Glutes
11.3%
Upper Back
10.2%
Lower Back
7.4%
Triceps
7%
Front Delts
6.3%
Chest
5.9%
Abs
5.2%
Middle Delts
4.3%
Biceps
3.9%
Adductors
1.3%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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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
Chin-Up (Weighted)
3
1
4-8 reps
4-8 reps
RPE 6-8
RPE 7-9
2
Dip (Weighted)
3
1
6-10 reps
6-10 reps
RPE 6-8
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
1
4-8 reps
4-8 reps
RPE 6-8
RPE 7-9
2
Dip (Weighted)
3
1
6-10 reps
6-10 reps
RPE 6-8
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
1
4-8 reps
4-8 reps
RPE 6-8
RPE 7-9
2
Dip (Weighted)
3
1
6-10 reps
6-10 reps
RPE 6-8
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
1
4-8 reps
4-8 reps
RPE 6-8
RPE 7-9
2
Dip (Weighted)
3
1
6-10 reps
6-10 reps
RPE 6-8
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
3
1
6-10 reps
6-10 reps
RPE 6-8
RPE 7-9
2
Nordic Curl
3
6-10 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
3
1
6-10 reps
6-10 reps
RPE 6-8
RPE 7-9
2
Nordic Curl
3
6-10 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
3
1
6-10 reps
6-10 reps
RPE 6-8
RPE 7-9
2
Nordic Curl
3
6-10 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
3
1
6-10 reps
6-10 reps
RPE 6-8
RPE 7-9
2
Nordic Curl
3
6-10 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
4-8 reps
4-8 reps
RPE 6-8
RPE 7-9
2
Single Arm Row (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 6-8
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
4-8 reps
4-8 reps
RPE 6-8
RPE 7-9
2
Single Arm Row (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 6-8
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
4-8 reps
4-8 reps
RPE 6-8
RPE 7-9
2
Single Arm Row (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 6-8
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
4-8 reps
4-8 reps
RPE 6-8
RPE 7-9
2
Single Arm Row (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 6-8
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
1
4-8 reps
4-8 reps
RPE 6-8
RPE 7-9
2
Reverse Nordic Curl
3
6-10 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
1
4-8 reps
4-8 reps
RPE 6-8
RPE 7-9
2
Reverse Nordic Curl
3
6-10 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
1
4-8 reps
4-8 reps
RPE 6-8
RPE 7-9
2
Reverse Nordic Curl
3
6-10 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
1
4-8 reps
4-8 reps
RPE 6-8
RPE 7-9
2
Reverse Nordic Curl
3
6-10 reps
RPE 7-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
1
4-8 reps
4-8 reps
RPE 6-8
RPE 7-9
2
Fly Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 6-8
RPE 7-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
1
4-8 reps
4-8 reps
RPE 6-8
RPE 7-9
2
Fly Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 6-8
RPE 7-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
1
4-8 reps
4-8 reps
RPE 6-8
RPE 7-9
2
Fly Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 6-8
RPE 7-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
1
4-8 reps
4-8 reps
RPE 6-8
RPE 7-9
2
Fly Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 6-8
RPE 7-9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Lunge (Weighted)
2
1
6-10 reps
6-10 reps
RPE 6-8
RPE 7-9
2
Kettlebell Swing
2
1
15-25 reps
15-25 reps
RPE 6-8
RPE 7-9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Lunge (Weighted)
2
1
6-10 reps
6-10 reps
RPE 6-8
RPE 7-9
2
Kettlebell Swing
2
1
15-25 reps
15-25 reps
RPE 6-8
RPE 7-9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Lunge (Weighted)
2
1
6-10 reps
6-10 reps
RPE 6-8
RPE 7-9
2
Kettlebell Swing
2
1
15-25 reps
15-25 reps
RPE 6-8
RPE 7-9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Lunge (Weighted)
2
1
6-10 reps
6-10 reps
RPE 6-8
RPE 7-9
2
Kettlebell Swing
2
1
15-25 reps
15-25 reps
RPE 6-8
RPE 7-9
Week 1
1 / 4 Weeks
Day 2
1
Front Squat (Dumbbell)
3 Sets
1 Set
6-10 Reps
6-10 Reps
@6-8
@7-9
2
Nordic Curl
3 Sets
6-10 Reps
@7-9
Day 1
1
Chin-Up (Weighted)
3 Sets
1 Set
4-8 Reps
4-8 Reps
@6-8
@7-9
2
Dip (Weighted)
3 Sets
1 Set
6-10 Reps
6-10 Reps
@6-8
@7-9
Day 3
1
Overhead Press (Barbell)
3 Sets
1 Set
4-8 Reps
4-8 Reps
@6-8
@7-9
2
Single Arm Row (Dumbbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@6-8
@7-9
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
1 Set
4-8 Reps
4-8 Reps
@6-8
@7-9
2
Reverse Nordic Curl
3 Sets
6-10 Reps
@7-9
Day 5
1
Pull-Up (Weighted)
3 Sets
1 Set
4-8 Reps
4-8 Reps
@6-8
@7-9
2
Fly Press (Dumbbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@6-8
@7-9
Day 6
1
Lateral Lunge (Weighted)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@6-8
@7-9
2
Kettlebell Swing
2 Sets
1 Set
15-25 Reps
15-25 Reps
@6-8
@7-9