Program Description
- 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!
Program Overview
- LevelIntermediate, Beginner
- GoalAthletics, Bodybuilding, Powerlifting, Muscle & Sculpting
- EquipmentFull Gym
- Program Length1 week
- Time Per Workout40 minutes
- CreatedJul 22, 2025 08:01
- Last EditedAug 18, 2025 02:52
Summary
Unlock your potential with Jeff Nippard's science-based minimalist workout program, designed for those who want to maximize results in just two days a week. Over the course of one week, you'll engage in a balanced mix of compound and isolation exercises, focusing on key movements like the Dumbbell Bench Press and Romanian Deadlift. This program emphasizes proper form and intensity, ensuring you build strength efficiently while minimizing time spent in the gym. Perfect for lifters of all levels looking to streamline their training while achieving significant gains!
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
14.6%
Abs
10.6%
Triceps
9.7%
Chest
8.8%
Glutes
8.8%
Lats
8%
Quadriceps
7.5%
Lower Back
7.1%
Upper Back
7.1%
Front Delts
6.2%
Biceps
5.8%
Middle Delts
4.4%
Rear Delts
0.9%
Forearms
0.4%
