Need a 40 minute workout program

Day 1 – Push Focus (Chest/Shoulders/Tris + Legs)

Barbell Bench Press – 3x6–8

Overhead Press (DB or BB) – 3x8

Walking Lunges or Bulgarian Split Squat – 3x10/leg

Dips or Push-Ups (weighted if possible) – 2xAMRAP

Optional finisher: Plank hold 2x1 min

Day 2 – Pull Focus (Back/Bis + Legs)

Deadlift or Trap Bar Deadlift – 3x5

Pull-Ups (weighted if possible) – 3xAMRAP

Barbell or DB Row – 3x8

DB Hammer Curl or Barbell Curl – 2x10–12

Romanian Deadlift (light/moderate) – 2x10

Day 3 – Push (Variation)

Incline DB or BB Press – 3x8

Arnold Press (DB) – 3x10

Front Squat or Leg Press – 3x8

Skull Crushers or Cable Pushdowns – 2x12

Optional core: Hanging leg raises – 2xAMRAP

Day 4 – Pull (Variation)

Barbell Row or Pendlay Row – 3x8

Chin-Ups – 3xAMRAP

Barbell Hip Thrusts or Glute Bridge – 3x10

Face Pulls or Rear Delt Flys – 2x12–15

Barbell Curl / Incline DB Curl – 2x12

Tips to fit in 40 minutes

Superset smartly: Push + pull (e.g., bench + row) to cut rest time in half.

Cap rest at 60 sec (90 sec on deadlifts/squats).

Track progression—progressive overload is key since volume is limited.

Warm up on the first big compound, then roll.

Chest/tri’s
Back/bi’s
Legs
Shoulders/traps