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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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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
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 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
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 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 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
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 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 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
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 1
1
Bench Press (Barbell)
4 Sets
8 Reps
@8
2
Seated Overhead Press (Barbell)
4 Sets
8 Reps
@8
3
Bicep Curl (EZ Bar)
4 Sets
12 Reps
@8
Day 2
1
Deadlift (Barbell)
4 Sets
8 Reps
@7
2
Standing Calf Raise
4 Sets
10 Reps
Day 3
1
Incline Bench Press (Barbell)
4 Sets
8 Reps
2
Barbell Row
4 Sets
8 Reps
3
Bicep Curl (EZ Bar)
4 Sets
8 Reps
Day 4
1
Squat (Barbell)
4 Sets
8 Reps
2
Dip (Weighted)
3 Sets
6 Reps
3
Chin-Up (Weighted)
3 Sets
6 Reps
Day 5
1
Hip Thrust (Barbell)
4 Sets
10 Reps
2
Upright Row (Barbell)
3 Sets
8 Reps
Day 6
1
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
2
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
8 Reps
@8
2
Seated Overhead Press (Barbell)
4 Sets
8 Reps
@8
3
Bicep Curl (EZ Bar)
4 Sets
12 Reps
@8
Day 2
1
Deadlift (Barbell)
4 Sets
8 Reps
@7
2
Standing Calf Raise
4 Sets
10 Reps
Day 3
1
Incline Bench Press (Barbell)
4 Sets
8 Reps
2
Barbell Row
4 Sets
8 Reps
3
Bicep Curl (EZ Bar)
4 Sets
8 Reps
Day 4
1
Squat (Barbell)
4 Sets
8 Reps
2
Dip (Weighted)
3 Sets
6 Reps
3
Chin-Up (Weighted)
3 Sets
6 Reps
Day 5
1
Hip Thrust (Barbell)
4 Sets
10 Reps
2
Upright Row (Barbell)
3 Sets
8 Reps
Day 6
1
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
2
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
8 Reps
@8
2
Seated Overhead Press (Barbell)
4 Sets
8 Reps
@8
3
Bicep Curl (EZ Bar)
4 Sets
12 Reps
@8
Day 2
1
Deadlift (Barbell)
4 Sets
8 Reps
@7
2
Standing Calf Raise
4 Sets
10 Reps
Day 3
1
Incline Bench Press (Barbell)
4 Sets
8 Reps
2
Barbell Row
4 Sets
8 Reps
3
Bicep Curl (EZ Bar)
4 Sets
8 Reps
Day 4
1
Squat (Barbell)
4 Sets
8 Reps
2
Dip (Weighted)
3 Sets
6 Reps
3
Chin-Up (Weighted)
3 Sets
6 Reps
Day 5
1
Hip Thrust (Barbell)
4 Sets
10 Reps
2
Upright Row (Barbell)
3 Sets
8 Reps
Day 6
1
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
2
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
8 Reps
@8
2
Seated Overhead Press (Barbell)
4 Sets
8 Reps
@8
3
Bicep Curl (EZ Bar)
4 Sets
12 Reps
@8
Day 2
1
Deadlift (Barbell)
4 Sets
8 Reps
@7
2
Standing Calf Raise
4 Sets
10 Reps
Day 3
1
Incline Bench Press (Barbell)
4 Sets
8 Reps
2
Barbell Row
4 Sets
8 Reps
3
Bicep Curl (EZ Bar)
4 Sets
8 Reps
Day 4
1
Squat (Barbell)
4 Sets
8 Reps
2
Dip (Weighted)
3 Sets
6 Reps
3
Chin-Up (Weighted)
3 Sets
6 Reps
Day 5
1
Hip Thrust (Barbell)
4 Sets
10 Reps
2
Upright Row (Barbell)
3 Sets
8 Reps
Day 6
1
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
2
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
5 Reps
@8
2
Seated Overhead Press (Barbell)
4 Sets
5 Reps
@8
3
Bicep Curl (EZ Bar)
4 Sets
8 Reps
@8
Day 2
1
Deadlift (Barbell)
4 Sets
5 Reps
@7
2
Standing Calf Raise
4 Sets
8 Reps
Day 3
1
Incline Bench Press (Barbell)
4 Sets
5 Reps
2
Barbell Row
4 Sets
8 Reps
3
Bicep Curl (EZ Bar)
4 Sets
6 Reps
Day 4
1
Squat (Barbell)
4 Sets
5 Reps
2
Dip (Weighted)
3 Sets
4 Reps
3
Chin-Up (Weighted)
3 Sets
4 Reps
Day 5
1
Hip Thrust (Barbell)
4 Sets
8 Reps
2
Upright Row (Barbell)
3 Sets
6 Reps
Day 6
1
Incline Bench Press (Dumbbell)
4 Sets
5 Reps
2
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
5 Reps
@8
2
Seated Overhead Press (Barbell)
4 Sets
5 Reps
@8
3
Bicep Curl (EZ Bar)
4 Sets
8 Reps
@8
Day 2
1
Deadlift (Barbell)
4 Sets
5 Reps
@7
2
Standing Calf Raise
4 Sets
8 Reps
Day 3
1
Incline Bench Press (Barbell)
4 Sets
5 Reps
2
Barbell Row
4 Sets
8 Reps
3
Bicep Curl (EZ Bar)
4 Sets
6 Reps
Day 4
1
Squat (Barbell)
4 Sets
5 Reps
2
Dip (Weighted)
3 Sets
4 Reps
3
Chin-Up (Weighted)
3 Sets
4 Reps
Day 5
1
Hip Thrust (Barbell)
4 Sets
8 Reps
2
Upright Row (Barbell)
3 Sets
6 Reps
Day 6
1
Incline Bench Press (Dumbbell)
4 Sets
5 Reps
2
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
5 Reps
@8
2
Seated Overhead Press (Barbell)
4 Sets
5 Reps
@8
3
Bicep Curl (EZ Bar)
4 Sets
8 Reps
@8
Day 2
1
Deadlift (Barbell)
4 Sets
5 Reps
@7
2
Standing Calf Raise
4 Sets
8 Reps
Day 3
1
Incline Bench Press (Barbell)
4 Sets
5 Reps
2
Barbell Row
4 Sets
8 Reps
3
Bicep Curl (EZ Bar)
4 Sets
6 Reps
Day 4
1
Squat (Barbell)
4 Sets
5 Reps
2
Dip (Weighted)
3 Sets
4 Reps
3
Chin-Up (Weighted)
3 Sets
4 Reps
Day 5
1
Hip Thrust (Barbell)
4 Sets
8 Reps
2
Upright Row (Barbell)
3 Sets
6 Reps
Day 6
1
Incline Bench Press (Dumbbell)
4 Sets
5 Reps
2
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
5 Reps
@8
2
Seated Overhead Press (Barbell)
4 Sets
5 Reps
@8
3
Bicep Curl (EZ Bar)
4 Sets
8 Reps
@8
Day 2
1
Deadlift (Barbell)
4 Sets
5 Reps
@7
2
Standing Calf Raise
4 Sets
8 Reps
Day 3
1
Incline Bench Press (Barbell)
4 Sets
5 Reps
2
Barbell Row
4 Sets
8 Reps
3
Bicep Curl (EZ Bar)
4 Sets
6 Reps
Day 4
1
Squat (Barbell)
4 Sets
5 Reps
2
Dip (Weighted)
3 Sets
4 Reps
3
Chin-Up (Weighted)
3 Sets
4 Reps
Day 5
1
Hip Thrust (Barbell)
4 Sets
8 Reps
2
Upright Row (Barbell)
3 Sets
6 Reps
Day 6
1
Incline Bench Press (Dumbbell)
4 Sets
5 Reps
2
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps