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Brief but Brutal

by Ja B.

Program Description

Get as big as possible with as little gym time as needed. Meant to be used for getting bigger and stronger when all you have is a lunch break.

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jul 09, 2025 09:09
  • Last Edited
    Jul 11, 2025 07:51

Summary

Unleash your strength with "Brief but Brutal," a 4-week program designed for those ready to push their limits. Committing just four days a week, you'll tackle intense barbell and bodyweight exercises like squats, deadlifts, and chin-ups, all aimed at building muscle and enhancing endurance. Each session ramps up in intensity, ensuring you stay challenged and engaged. Perfect for garage gym enthusiasts, this program will transform your workouts into a powerhouse of results. Get ready to sweat and see what you're truly capable of!
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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
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3
2
1
1
10 reps
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
RPE 9
2
Walking Lunge
1
200 reps
-
3
Abs Crunch (Bodyweight)
1
100 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3
2
1
1
10 reps
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
RPE 9
2
Walking Lunge
1
200 reps
-
3
Abs Crunch (Bodyweight)
1
100 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3
2
1
1
10 reps
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
RPE 9
2
Walking Lunge
1
200 reps
-
3
Abs Crunch (Bodyweight)
1
100 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3
2
1
1
10 reps
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
RPE 9
2
Walking Lunge
1
200 reps
-
3
Abs Crunch (Bodyweight)
1
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
2
1
2
1
1
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Bench Press (Close Grip)
2
15 reps
-
3
Cable Low Row
3
12 reps
-
4
Dip (Bodyweight)
1
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
2
1
2
1
1
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Bench Press (Close Grip)
2
15 reps
-
3
Cable Low Row
3
12 reps
-
4
Dip (Bodyweight)
1
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
2
1
2
1
1
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Bench Press (Close Grip)
2
15 reps
-
3
Cable Low Row
3
12 reps
-
4
Dip (Bodyweight)
1
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
2
1
2
1
1
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Bench Press (Close Grip)
2
15 reps
-
3
Cable Low Row
3
12 reps
-
4
Dip (Bodyweight)
1
100 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
2
1
2
2
1
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Chin-Up (Bodyweight)
1
100 reps
-
3
Farmer's Walk (Weighted)
1
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
2
1
2
2
1
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Chin-Up (Bodyweight)
1
100 reps
-
3
Farmer's Walk (Weighted)
1
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
2
1
2
2
1
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Chin-Up (Bodyweight)
1
100 reps
-
3
Farmer's Walk (Weighted)
1
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
2
1
2
2
1
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Chin-Up (Bodyweight)
1
100 reps
-
3
Farmer's Walk (Weighted)
1
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
2
1
2
1
1
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Lateral Raise (Dumbbell)
3
8 reps
-
3
Face Pull
2
15 reps
-
4
Ring Row
1
100 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
2
1
2
1
1
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Lateral Raise (Dumbbell)
3
8 reps
-
3
Face Pull
2
15 reps
-
4
Ring Row
1
100 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
2
1
2
1
1
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Lateral Raise (Dumbbell)
3
8 reps
-
3
Face Pull
2
15 reps
-
4
Ring Row
1
100 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
2
1
2
1
1
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Lateral Raise (Dumbbell)
3
8 reps
-
3
Face Pull
2
15 reps
-
4
Ring Row
1
100 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
3 Sets
3 Sets
2 Sets
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
@6
@7
@8
@8.5
@9
2
Walking Lunge
1 Set
200 Reps
-
3
Abs Crunch (Bodyweight)
1 Set
100 Reps
-
Day 3
1
Trap Bar Deadlift
1 Set
1 Set
2 Sets
1 Set
2 Sets
2 Sets
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
@6
@6.5
@7
@7.5
@8
@8.5
@9
2
Chin-Up (Bodyweight)
1 Set
100 Reps
-
3
Farmer's Walk (Weighted)
1 Set
5 Reps
-
Day 4
1
Overhead Press (Barbell)
2 Sets
1 Set
2 Sets
1 Set
2 Sets
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
@6
@6.5
@7
@7.5
@8
@8.5
@9
2
Lateral Raise (Dumbbell)
3 Sets
8 Reps
-
3
Face Pull
2 Sets
15 Reps
-
4
Ring Row
1 Set
100 Reps
-
Day 2
1
Bench Press (Barbell)
2 Sets
1 Set
2 Sets
1 Set
2 Sets
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
@6
@6.5
@7
@7.5
@8
@8.5
@9
2
Bench Press (Close Grip)
2 Sets
15 Reps
-
3
Cable Low Row
3 Sets
12 Reps
-
4
Dip (Bodyweight)
1 Set
100 Reps
-