15-Minute Strength Focus: Comprehensive 10-Week Program

Phase 1 (Weeks 1-4)

Protocol for Main Exercises:

• Sets: 4

• Reps: 4-6

• Rest: 1 minute between sets

• Tempo: 1 second pause at the hard part

Day 1: Lower Push & Upper Pull

1. Bulgarian Split Squat
   4 sets of 4-6 reps (per side)
   Rest 1.5 min

2. Single-Arm Dumbbell Row
   4 sets of 4-6 reps (per side)
   Rest 1.5 min

Day 2: Lower Pull & Upper Push

1. Romanian Deadlift (RDL)
   4 sets of 4-6 reps (per side)
   Rest 1.5 min

2. Bench Press
   4 sets of 4-6 reps (per side)
   Rest 1.5 min

Day 3: Lateral & Vertical Pull

1. Side Lunge
   4 sets of 4-6 reps (per side)
   Rest 1.5 min

2. Underhand Grip Lat Pulldown
   4 sets of 4-6 reps (per side)
   Rest 1.5 min

Day 4: Unilateral Hinge & Vertical Push

1. Single-Arm Staggered RDL
   4 sets of 4-6 reps (per side)
   Rest 1.5 min

2. Standing Single-Arm Overhead Press
   4 sets of 4-6 reps (per side)
   Rest 1.5 min

Phase 2 (Weeks 5-8)

This plan builds on the strength foundation from Phase 1, increasing challenge and adding core and stability exercises. Use a 3-second negative (eccentric) for each rep of the main exercises.

Protocol for Main Exercises:

• Sets: 3

• Reps: 6-10

• Rest: 60 seconds between sets

• Tempo: 3-sec to lower the weight

Day 1: Lower Push & Upper Pull

1. Bulgarian Split Squat
   3 sets of 6-10 reps per leg (3-sec slow lower)
   Rest 60 sec

2. Single-Arm Dumbbell Row
   3 sets of 6-10 reps per arm (3-sec slow lower)
   Rest 60 sec

3. Single-Arm Overhead Carry
   3 sets of 30 sec per arm
   Rest 60 sec

Day 2: Lower Pull & Upper Push

1. Romanian Deadlift (RDL)
   3 sets of 6-10 reps (3-sec slow lower)
   Rest 60 sec

2. Bench Press
   3 sets of 6-10 reps (3-sec slow lower)
   Rest 60 sec

3. Double Rack Carry
   3 sets of 30 sec
   Rest 60 sec

Day 3: Lateral & Vertical Pull

1. Side Lunge
   3 sets of 6-10 reps per side (3-sec slow lower)
   Rest 60 sec

2. Underhand Grip Lat Pulldown
   3 sets of 6-10 reps (3-sec slow lower)
   Rest 60 sec

3. Dead Bugs
   3 sets of 30 sec (alternating sides)
   Rest 60 sec

Day 4: Unilateral Hinge & Vertical Push

1. Single-Arm Staggered RDL
   3 sets of 6-10 reps per side (3-sec slow lower)
   Rest 60 sec

2. Standing Single-Arm Overhead Press
   3 sets of 6-10 reps per arm (3-sec slow lower)
   Rest 60 sec

3. Side Planks
   3 sets of 30 sec per side
   Rest 60 sec

Phase 3 (Weeks 9-10)

This phase introduces isometric holds to increase time under tension and challenge muscular control at the most difficult point of each lift.

Protocol for Main Exercises:

• Sets: 2-3

• Reps: 4-6 (with a 5-second hold at the hardest position of each rep)

• Rest: 90 seconds between sets

Day 1: Lower Push & Upper Pull

1. Bulgarian Split Squat
   3 sets of 4-6 reps per leg
   Hold for 5 seconds at the bottom of each rep.
   Rest 90 sec

2. Single-Arm Dumbbell Row
   3 sets of 4-6 reps per arm
   Hold for 5 seconds at the top of each rep.
   Rest 90 sec

3. Band Pull Apart OR Rear Cable Fly
   2 sets of 4-6 reps
   Hold for 5 seconds at peak contraction.
   Rest 90 sec

Day 2: Lower Pull & Upper Push

1. Single-Leg RDL
   3 sets of 4-6 reps per leg
   Hold for 5 seconds at the bottom of the hinge.
   Rest 90 sec

2. Bench Press
   3 sets of 4-6 reps
   Hold for 5 seconds with the bar just above the chest.
   Rest 90 sec

3. Single-Arm Suitcase Carry
   2 sets of 4-6 reps (steps) per side
   Perform a single-arm carry while holding a lighter weight in a single-arm overhead position on the same side.
   Rest 90 sec

Day 3: Lateral & Vertical Pull

1. Side Lunge
   3 sets of 4-6 reps per side
   Hold for 5 seconds at the bottom of the lunge.
   Rest 90 sec

2. Single-Arm Lat Pulldown
   3 sets of 4-6 reps per arm
   Hold for 5 seconds at the bottom of the pull.
   Rest 90 sec

3. Bird Dogs
   2 sets of 4-6 reps per side
   Hold for 5 seconds at full extension.
   Rest 90 sec

Day 4: Unilateral Hinge & Vertical Push

1. Single-Arm Staggered RDL
   3 sets of 4-6 reps per side
   Hold for 5 seconds at the bottom of the hinge.
   Rest 90 sec

2. Seesaw Press
   3 sets of 4-6 reps per arm
   Pause for 5 seconds when one arm is extended and the other is at the shoulder.
   Rest 90 sec

3. Plank
   2 sets, hold for up to 1 minute
   Rest 90 sec