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40 minutes to get huge

by Ja B.

Program Description

Get as big and strong as possible with limited time.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Bodybuilding, Athletics
  • Equipment
    Garage Gym
  • Program Length
    3 weeks
  • Time Per Workout
    40 minutes
  • Created
    Aug 03, 2025 04:36
  • Last Edited
    Aug 03, 2025 05:01
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3
1
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
12 reps
65%
75%
85%
80%
70%
65%
2
Barbell Row
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Cable Crossover
2
-
4
Straight Arm Pulldown
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
3
1
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
12 reps
65%
75%
85%
80%
70%
65%
2
Bench Press (Close Grip)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Hammer Curl (Dumbbell)
2
-
4
Seated Dumbbell Curl
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3
1
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
12 reps
65%
75%
85%
80%
70%
65%
2
Stiff Leg Deadlift (Dumbbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Walking Lunge
1
1
100 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
1
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
5 reps
3 reps
3 reps
5 reps
75%
85%
95%
90%
85%
80%
70%
65%
2
Bench Press (Close Grip)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Hammer Curl (Dumbbell)
2
-
4
Seated Dumbbell Curl
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
4 reps
3 reps
3 reps
5 reps
75%
85%
95%
90%
85%
80%
70%
65%
2
Stiff Leg Deadlift (Dumbbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Walking Lunge
1
1
100 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
5 reps
3 reps
3 reps
8 reps
75%
85%
95%
90%
85%
80%
70%
65%
2
Barbell Row
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Cable Crossover
2
-
4
Straight Arm Pulldown
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3
1
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
12 reps
65%
75%
85%
80%
70%
65%
2
Stiff Leg Deadlift (Dumbbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Walking Lunge
1
1
100 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3
1
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
12 reps
65%
75%
85%
80%
70%
65%
2
Barbell Row
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Cable Crossover
2
-
4
Straight Arm Pulldown
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
3
1
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
12 reps
65%
75%
85%
80%
70%
65%
2
Bench Press (Close Grip)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Hammer Curl (Dumbbell)
2
-
4
Seated Dumbbell Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
5 reps
3 reps
3 reps
8 reps
75%
85%
95%
90%
85%
80%
70%
65%
2
Barbell Row
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Cable Crossover
2
-
4
Straight Arm Pulldown
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
1
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
5 reps
3 reps
3 reps
5 reps
75%
85%
95%
90%
85%
80%
70%
65%
2
Bench Press (Close Grip)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Hammer Curl (Dumbbell)
2
-
4
Seated Dumbbell Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
4 reps
3 reps
3 reps
5 reps
75%
85%
95%
90%
85%
80%
70%
65%
2
Stiff Leg Deadlift (Dumbbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Walking Lunge
1
1
100 reps
-
-
Week 1
1 / 3 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
3 Sets
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
5 Reps
7 Reps
12 Reps
65%
75%
85%
80%
70%
65%
2
Barbell Row
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Cable Crossover
2 Sets
-
4
Straight Arm Pulldown
2 Sets
-
Day 2
1
Overhead Press (Barbell)
2 Sets
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
3 Reps
5 Reps
3 Reps
3 Reps
5 Reps
75%
85%
95%
90%
85%
80%
70%
65%
2
Bench Press (Close Grip)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Hammer Curl (Dumbbell)
2 Sets
-
4
Seated Dumbbell Curl
2 Sets
-
Day 3
1
Squat (Barbell)
1 Set
2 Sets
3 Sets
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
5 Reps
7 Reps
12 Reps
65%
75%
85%
80%
70%
65%
2
Stiff Leg Deadlift (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Walking Lunge
1 Set
1 Set
100 Reps
-
-
Day 4
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
3 Reps
5 Reps
3 Reps
3 Reps
8 Reps
75%
85%
95%
90%
85%
80%
70%
65%
2
Barbell Row
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Cable Crossover
2 Sets
-
4
Straight Arm Pulldown
2 Sets
-