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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 12, 2025 12:16

Summary

Unlock your potential with the "40 Minutes to Get Huge" program, designed for serious lifters ready to pack on muscle in just three weeks. This four-day-a-week regimen focuses on compound movements like bench presses, squats, and overhead presses, ensuring you hit all major muscle groups for balanced growth. Each session is strategically crafted to maximize intensity and efficiency, keeping your workouts within a manageable 40 minutes. Equip your garage gym and prepare to transform your physique with targeted strength training that delivers real results.
Muscle Engagement
Front
Back
MuscleSet
Chest
13.6%
Triceps
11.5%
Front Delts
10.6%
Hamstrings
10.2%
Glutes
9.7%
Quadriceps
9%
Middle Delts
6.4%
Lats
6%
Upper Back
5.7%
Abs
5.2%
Lower Back
4.6%
Adductors
3.2%
Biceps
2.9%
Rear Delts
0.9%
Forearms
0.6%
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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
-