Trainer Steve's 15

by Steven M.

2 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
Jun 18, 2025 11:57

Summary

Transform your physique with Trainer Steve's 15, a dynamic 4-week program designed for those ready to push their limits. Committing to six days a week, you'll engage in a variety of dumbbell exercises targeting all major muscle groups. From incline bench presses to Bulgarian split squats, each workout is crafted to enhance strength, build muscle, and improve overall fitness. Get ready to challenge yourself and see real results in just a month!

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
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

Day 1

Incline Bench Press (Dumbbell)

8-10 reps

RPE 6-7

RPE 7-8

RPE 8-9

Chest Supported Row (Dumbbell)

8-10 reps

RPE 6-7

RPE 7-8

RPE 8-9

Day 1

Incline Bench Press (Dumbbell)

10-12 reps

RPE 6-7

RPE 7-8

RPE 8-9

Chest Supported Row (Dumbbell)

10-12 reps

RPE 6-7

RPE 7-8

RPE 8-9

Day 1

Incline Bench Press (Dumbbell)

4-6 reps

10-12 reps

RPE 6-7

RPE 7-8

RPE 8-9

Chest Supported Row (Dumbbell)

4-6 reps

10-12 reps

RPE 6-7

RPE 7-8

RPE 8-9

Day 1

Incline Bench Press (Dumbbell)

4-6 reps

10-12 reps

RPE 6-7

RPE 7-8

RPE 8-9

Chest Supported Row (Dumbbell)

4-6 reps

10-12 reps

RPE 6-7

RPE 7-8

RPE 8-9

Day 2

Front Squat (Dumbbell)

6-8 reps

RPE 6-7

RPE 7-8

B-Stance Romanian Deadlift (Dumbbell)

8-10 reps

RPE 6-7

RPE 7-8

Day 2

Front Squat (Dumbbell)

10-12 reps

RPE 6-7

RPE 7-8

B-Stance Romanian Deadlift (Dumbbell)

10-12 reps

RPE 6-7

RPE 7-8

Day 2

Front Squat (Dumbbell)

4-6 reps

10-12 reps

RPE 6-7

RPE 7-8

B-Stance Romanian Deadlift (Dumbbell)

4-6 reps

10-12 reps

RPE 6-7

RPE 7-8

Day 2

Front Squat (Dumbbell)

4-6 reps

10-12 reps

RPE 6-7

RPE 7-8

B-Stance Romanian Deadlift (Dumbbell)

4-6 reps

10-12 reps

RPE 6-7

RPE 7-8

Day 3

Single Arm Row (Dumbbell)

6-8 reps

RPE 6-7

RPE 7-8

RPE 8-9

Decline Bench Press (Dumbbell)

8-10 reps

RPE 6-7

RPE 7-8

RPE 8-9

Day 3

Single Arm Row (Dumbbell)

8-10 reps

RPE 6-7

RPE 7-8

RPE 8-9

Decline Bench Press (Dumbbell)

10-12 reps

RPE 6-7

RPE 7-8

RPE 8-9

Day 3

Single Arm Row (Dumbbell)

4-6 reps

8-10 reps

RPE 6-7

RPE 7-8

RPE 8-9

Decline Bench Press (Dumbbell)

4-6 reps

10-12 reps

RPE 6-7

RPE 7-8

RPE 8-9

Day 3

Single Arm Row (Dumbbell)

4-6 reps

8-10 reps

RPE 6-7

RPE 7-8

RPE 8-9

Decline Bench Press (Dumbbell)

4-6 reps

10-12 reps

RPE 6-7

RPE 7-8

RPE 8-9

Day 4

Romanian Deadlift (Dumbbell)

6-8 reps

RPE 6-7

RPE 7-8

Bulgarian Split Squat (Dumbbell)

6-8 reps

RPE 6-7

RPE 7-8

Day 4

Romanian Deadlift (Dumbbell)

8-10 reps

RPE 6-7

RPE 7-8

Bulgarian Split Squat (Dumbbell)

8-10 reps

RPE 6-7

RPE 7-8

Day 4

Romanian Deadlift (Dumbbell)

4-6 reps

8-10 reps

RPE 6-7

RPE 7-8

Bulgarian Split Squat (Dumbbell)

4-6 reps

8-10 reps

RPE 6-7

RPE 7-8

Day 4

Romanian Deadlift (Dumbbell)

4-6 reps

8-10 reps

RPE 6-7

RPE 7-8

Bulgarian Split Squat (Dumbbell)

4-6 reps

8-10 reps

RPE 6-7

RPE 7-8

Day 5

Upright Row (Dumbbell)

8-10 reps

RPE 6-7

RPE 7-8

RPE 8-9

Incline Curl (Dumbbell)

10-12 reps

RPE 8-9

Skull Crusher (Dumbbell)

10-12 reps

RPE 8-9

Day 5

Upright Row (Dumbbell)

10-12 reps

RPE 6-7

RPE 7-8

RPE 8-9

Incline Curl (Dumbbell)

10-15 reps

RPE 8-9

Skull Crusher (Dumbbell)

10-15 reps

RPE 8-9

Day 5

Upright Row (Dumbbell)

4-6 reps

10-12 reps

RPE 6-7

RPE 7-8

RPE 8-9

Incline Curl (Dumbbell)

10-15 reps

RPE 8-9

Skull Crusher (Dumbbell)

10-15 reps

RPE 8-9

Day 5

Upright Row (Dumbbell)

4-6 reps

10-12 reps

RPE 6-7

RPE 7-8

RPE 8-9

Incline Curl (Dumbbell)

10-15 reps

RPE 8-9

Skull Crusher (Dumbbell)

10-15 reps

RPE 8-9

Day 6

Ab Wheel

8-15 reps

RPE 9-10

Suitcase Carry

1 mins

RPE 7-9

Day 6

Ab Wheel

8-15 reps

RPE 9-10

Suitcase Carry

1 mins

RPE 7-9

Day 6

Ab Wheel

8-15 reps

RPE 9-10

Suitcase Carry

1 mins

RPE 7-9

Day 6

Ab Wheel

8-15 reps

RPE 9-10

Suitcase Carry

1 mins

RPE 7-9

Day 1

Incline Bench Press (Dumbbell)

1 Set

8-10 Reps

@6-7

@7-8

@8-9

Chest Supported Row (Dumbbell)

1 Set

8-10 Reps

@6-7

@7-8

@8-9

Day 3

Single Arm Row (Dumbbell)

1 Set

6-8 Reps

@6-7

@7-8

@8-9

Decline Bench Press (Dumbbell)

1 Set

8-10 Reps

@6-7

@7-8

@8-9

Day 2

Front Squat (Dumbbell)

2 Sets

1 Set

6-8 Reps

@6-7

@7-8

B-Stance Romanian Deadlift (Dumbbell)

2 Sets

1 Set

8-10 Reps

@6-7

@7-8

Day 4

Romanian Deadlift (Dumbbell)

2 Sets

1 Set

6-8 Reps

@6-7

@7-8

Bulgarian Split Squat (Dumbbell)

2 Sets

1 Set

6-8 Reps

@6-7

@7-8

Day 5

Upright Row (Dumbbell)

1 Set

8-10 Reps

@6-7

@7-8

@8-9

Incline Curl (Dumbbell)

2 Sets

10-12 Reps

@8-9

Skull Crusher (Dumbbell)

2 Sets

10-12 Reps

@8-9

Day 6

Ab Wheel

2 Sets

8-15 Reps

@9-10

Suitcase Carry

2 Sets

1 mins

@7-9