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Jeff Nippard science based minimalist workout
Beginner–IntermediateFree

Jeff Nippard science based minimalist workout

Jeff Nippards science based workout program

Hazelle Gunawan
Hazelle Gunawan· Jul 2025
25athletes running this program
iOS & Android

Overview

Length
1 week
Days / week
2 days
Level
Intermediate, Beginner
Goal
Athletics, Muscle, Strength, Women's
Equipment
Full Gym
Session length
40 min
- The workouts are designed to take no longer than 45 mins. These are perfect for anyone who wants to make the most of their time in the gym, but not spend half their day there. 2️⃣ - This program focuses on QUALITY over quantity. We will be training at a high intensity and focusing on individual set execution to drive gains as time-efficiently as possible. 3️⃣ - Even though it is a minimalistic routine time-wise there is still a lot of variety. This is important to prevent boredom and stagnation. There are a number of unique exercises and techniques I haven’t used in any of my other programs! For most exercises we will be doing just 1-3 hard sets, so we have to make them count!

Who it's for

Beginners new to structured strength training
Athletes focused on gaining both size and strength
Athletes who can train 2 days per week
Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front
Back
Hamstrings
13.8%
Triceps
10.9%
Abs
10%
Chest
8.4%
Front Delts
8.4%
Glutes
8.4%
Lats
8.4%
Quadriceps
7.1%
Lower Back
6.7%
Upper Back
6.7%
Biceps
5.9%
Middle Delts
4.2%
Rear Delts
0.8%
Forearms
0.4%
Week 1 Workouts
#ExerciseSetsRepsLoad
1Bench Press (Dumbbell)14–6 reps@10
18–10 reps@8
2Romanian Deadlift (Dumbbell)310–12 reps@8
3Lat Pulldown210–12 reps@8
4Step-Up (Weighted)18–10 reps@10
5Tricep Extension (Cable)112–15 reps@7
14–5 reps@10
6Lateral Raise (Machine)112–15 reps@7
14–5 reps@10
#ExerciseSetsRepsLoad
1Hack Squat14–6 reps@10
18–10 reps@9
Superset
2AIncline Bench Press (Smith Machine)210–12 reps@8
Superset
3ADumbbell Row210–12 reps@8
4Leg Curl110–12 reps@8
14–5 reps@10
5Bicep Curl (EZ Bar)112–15 reps@10
6Cable Crunch112–15 reps@7
24–5 reps@10

Common questions

Yes, Jeff Nippard science based minimalist workout is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 weeks are fully unlocked.

This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 40 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

Jeff Nippard science based minimalist workout is structured around 2 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Jeff Nippard science based minimalist workout is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

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Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.
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