All LevelsFree

The Min-Max Program by JN

Jeff Nippard

Juwi· Oct 2025

33athletes running this program

iOS & Android

Overview

Length

12 weeks

Days / week

5 days

Level

Beginner, Intermediate, Advanced

Goal

Muscle

Equipment

Full Gym

Session length

50 min

To maximize hypertrophy for lifters who only have about 45 minutes to train, 4 to 5 times per week. That’s simply not enough time to do 3 to 4 sets of every exercise. Instead, you’ll do just 1 or 2 hard sets of most exercises, usually taking them to failure. This setup gives you the opportunity to focus more on quality over quantity. In my coaching experience, lowvolume, high-intensity training leads to better focus and execution on each individual set. When you know you only have 1 or 2 sets to get the job done, there’s no room to coast. You have to make every set count. It also helps reduce junk volume—excessive sets that have severely diminishing returns or sets that aren’t especially challenging or stimulating. By keeping volume lower and effort higher, you maximize efficiency and avoid wasting time or energy.

Who it's for

Athletes of all experience levels

Athletes focused on building muscle size

Athletes who can train 5 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Quadriceps

12.4%

Upper Back

11.4%

Hamstrings

10.3%

Glutes

10.3%

Biceps

9.3%

Forearms

7.2%

Abs

7.2%

Lats

6.2%

Triceps

6.2%

Chest

4.1%

Calves

Front Delts

3.1%

Abductors

3.1%

Adductors

2.1%

Lower Back

2.1%

Middle Delts

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	45° Incline Barbell Press	1	6–8 reps	@6–8
		1	6–8 reps	@6–8
2	Pec Deck (Machine)	1	6–8 reps	@6–8
		1	6–8 reps	@6–8
3	Incline DB Y-Raise	1	8–10 reps	@6–8
		1	8–10 reps	@6–8
4	Wide Grip Pull-Up	1	6–8 reps	@8–9
		1	6–8 reps	@8–9
5	Kelso Shrug	1	6–8 reps	@6–8
		1	6–8 reps	@6–8
6	Preacher Curl (EZ Bar)	1	6–8 reps	@6–8
		1	6–8 reps	@6–8
7	Tricep Pushdown (Cable)	1	6–8 reps	@6–8
		1	6–8 reps	@6–8
8	Lying Leg Raise	1	6–8 reps	@6–8
		1	6–8 reps	@6–8

#	Exercise	Sets	Reps	Load
1	Leg Curl	1	6–8 reps	@6–8
		1	6–8 reps	@6–8
2	Squat (Barbell)	1	6–8 reps	@6–8
		1	6–8 reps	@6–8
3	Lunge (Dumbbell)	1	6–8 reps	@6–8
		1	6–8 reps	@6–8
4	Leg Extension	1	6–8 reps	@6–8
		1	6–8 reps	@6–8
5	Hip Abductor (Machine)	1	6–8 reps	@6–8
		1	6–8 reps	@6–8
6	Calf Raise (Leg Press)	1	6–8 reps	@6–8
		1	6–8 reps	@6–8

#	Exercise	Sets	Reps	Load
1	Lat Pulldown (Close Grip)	1	8–10 reps	@6–8
		1	8–10 reps	@6–8
2	Chest Supported Row (Machine)	1	8–10 reps	@6–8
		1	8–10 reps	@6–8
3	Shrug (Barbell)	1	6–8 reps	@6–8
		1	6–8 reps	@6–8
4	Bench Press (Smith Machine)	1	8–10 reps	@6–8
		1	8–10 reps	@6–8
5	High-Cable Lateral Raise	1	8–10 reps	@6–8
		1	8–10 reps	@6–8
6	1-Arm Reverse Pec Deck	1	8–10 reps	@6–8
		1	8–10 reps	@6–8
7	Cable Crunch	1	6–8 reps	@6–8
		1	6–8 reps	@6–8

#	Exercise	Sets	Reps	Load
1	Leg Extension	1	8–10 reps	@6–8
		1	8–10 reps	@6–8
2	Romanian Deadlift (Barbell)	1	6–8 reps	@6–8
		1	6–8 reps	@6–8
3	Hip Thrust (Barbell)	1	6–8 reps	@6–8
		1	6–8 reps	@6–8
4	Leg Press	1	6–8 reps	@6–8
		1	6–8 reps	@6–8
5	Calf Raise (Leg Press)	1	8–10 reps	@6–8

#	Exercise	Sets	Reps	Load
1	Bayesian Curl	1	6–8 reps	@6–8
		1	6–8 reps	@6–8
2	Overhead Tricep Extension (Cable)	1	8–10 reps	@6–8
		1	8–10 reps	@6–8
3	Modified Zottman Curl	1	8–10 reps	@6–8
		1	8–10 reps	@6–8
4	Cable Tricep Kickback	1	8–10 reps	@6–8
		1	8–10 reps	@6–8
5	Wrist Curls	1	8–10 reps	@6–8
		1	8–10 reps	@6–8
6	Wrist Extension (Dumbbell)	1	8–10 reps	@6–8
		1	8–10 reps	@6–8
7	Alternating Dumbbell Curl	1	6–8 reps	@6–8
		1	6–8 reps	@6–8
8	High-Cable Lateral Raise	1	8–10 reps	@6–8
		1	8–10 reps	@6–8
9	Dead Hang	1	—	—
		1	—	—

Weeks 2–12 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, The Min-Max Program by JN is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 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 50 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.

The Min-Max Program by JN is structured around 5 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

The Min-Max Program by JN 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

1,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.

Auto-progressionWeights and targets update automatically based on how you perform.

Coaching notesBuilt-in cues from the creator inside every workout session.

Progress trackingLog every set and see your strength gains over weeks and months.

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

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