Program Description
Quick workouts to maintain strength and muscle while focusing on other athletics.
Program Overview
- LevelNovice
- GoalAthletics, Bodybuilding, Powerlifting
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout20 minutes
- CreatedApr 22, 2024 11:25
- Last EditedJun 18, 2025 09:45
Summary
Transform your fitness routine with the Josh 15 Min Program, a dynamic 12-week regimen designed for six days of intense training each week. This program focuses on compound movements like the Bench Press, Deadlift, and Squat, efficiently targeting major muscle groups to build strength and endurance in just 15 minutes per session. Perfect for those with a garage gym setup, you'll maximize your results with minimal time commitment while enhancing your overall performance. Get ready to elevate your lifting game and achieve your goals!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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 Raise4 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 Row4 Sets
12 Reps
-
3
Bicep Curl (EZ Bar)4 Sets
10 Reps
-