The Min-Max Program by JN

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.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

45° Incline Barbell Press

Pec Deck (Machine)

Incline DB Y-Raise

Wide Grip Pull-Up

Kelso Shrug

Preacher Curl (EZ Bar)

Tricep Pushdown (Cable)

Lying Leg Raise

Upper

Leg Curl

Squat (Barbell)

Lunge (Dumbbell)

Leg Extension

Hip Abductor (Machine)

Calf Raise (Leg Press)

Lower

Lat Pulldown (Close Grip)

Chest Supported Row (Machine)

Shrug (Barbell)

Bench Press (Smith Machine)

High-Cable Lateral Raise

1-Arm Reverse Pec Deck

Cable Crunch

Upper 2

Romanian Deadlift (Barbell)

Hip Thrust (Barbell)

Leg Press

Lower 2

Bayesian Curl

Overhead Tricep Extension (Cable)

Modified Zottman Curl

Cable Tricep Kickback

Wrist Curls

Wrist Extension (Dumbbell)

Alternating Dumbbell Curl

Dead Hang

Arms & Delts

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