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JN-Inspired Minimalist Plan (2x/week)

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Program Description

Aim to maintain or slow gain muscle with secondary goal of recomposition and to not interfere with sports activity during the week. Workout will be structured as A/B days, 2x per week and max at 50 minutes of working time. Inspired by principles popularized by Jeff Nippard.

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting, Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Mar 31, 2025 02:43
  • Last Edited
    Mar 31, 2025 03:05
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6 reps
10 reps
RPE 7
RPE 8
2
Bench Press (Dumbbell)
2
1
6 reps
10 reps
RPE 7
RPE 8
3
Barbell Row
2
1
6 reps
8 reps
RPE 7
RPE 8
4
Overhead Tricep Extension (Cable)
1
1
8 reps
12 reps
RPE 7
RPE 8
5
One Arm Lateral Raise (Cable)
1
1
8 reps
10 reps
RPE 7
RPE 8
6
Cable Crunch
2
1
10 reps
12 reps
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
7 reps
11 reps
RPE 7
RPE 8
2
Bench Press (Dumbbell)
2
1
7 reps
11 reps
RPE 7
RPE 8
3
Barbell Row
2
1
7 reps
9 reps
RPE 7
RPE 8
4
Overhead Tricep Extension (Cable)
1
1
9 reps
13 reps
RPE 7
RPE 8
5
One Arm Lateral Raise (Cable)
1
1
8 reps
11 reps
RPE 7
RPE 8
6
Cable Crunch
2
1
10 reps
13 reps
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
8 reps
12 reps
RPE 7
RPE 9
2
Bench Press (Dumbbell)
2
1
8 reps
12 reps
RPE 7
RPE 9
3
Barbell Row
2
1
8 reps
8 reps
RPE 7
RPE 9
4
Overhead Tricep Extension (Cable)
1
1
10 reps
14 reps
RPE 7
RPE 8
5
One Arm Lateral Raise (Cable)
1
1
8 reps
10 reps
RPE 7
RPE 8
6
Cable Crunch
2
1
10 reps
14 reps
RPE 7
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
RPE 5
2
Bench Press (Dumbbell)
2
5 reps
RPE 5
3
Barbell Row
2
5 reps
RPE 5
4
Overhead Tricep Extension (Cable)
2
5 reps
RPE 5
5
One Arm Lateral Raise (Cable)
2
5 reps
RPE 5
6
Cable Crunch
2
5 reps
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6 reps
10 reps
RPE 7
RPE 8
2
Bench Press (Dumbbell)
2
1
6 reps
10 reps
RPE 7
RPE 8
3
Barbell Row
2
1
6 reps
8 reps
RPE 7
RPE 8
4
Overhead Tricep Extension (Cable)
1
1
8 reps
12 reps
RPE 7
RPE 8
5
One Arm Lateral Raise (Cable)
1
1
8 reps
10 reps
RPE 7
RPE 8
6
Cable Crunch
2
1
10 reps
12 reps
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
7 reps
11 reps
RPE 7
RPE 8
2
Bench Press (Dumbbell)
2
1
7 reps
11 reps
RPE 7
RPE 8
3
Barbell Row
2
1
7 reps
9 reps
RPE 7
RPE 8
4
Overhead Tricep Extension (Cable)
1
1
9 reps
13 reps
RPE 7
RPE 8
5
One Arm Lateral Raise (Cable)
1
1
8 reps
11 reps
RPE 7
RPE 8
6
Cable Crunch
2
1
10 reps
13 reps
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
8 reps
12 reps
RPE 7
RPE 9
2
Bench Press (Dumbbell)
2
1
8 reps
12 reps
RPE 7
RPE 9
3
Barbell Row
2
1
8 reps
8 reps
RPE 7
RPE 9
4
Overhead Tricep Extension (Cable)
1
1
10 reps
14 reps
RPE 7
RPE 8
5
One Arm Lateral Raise (Cable)
1
1
8 reps
10 reps
RPE 7
RPE 8
6
Cable Crunch
2
1
10 reps
14 reps
RPE 7
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
RPE 5
2
Bench Press (Dumbbell)
2
5 reps
RPE 5
3
Barbell Row
2
5 reps
RPE 5
4
Overhead Tricep Extension (Cable)
2
5 reps
RPE 5
5
One Arm Lateral Raise (Cable)
2
5 reps
RPE 5
6
Cable Crunch
2
5 reps
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6 reps
10 reps
RPE 7
RPE 8
2
Bench Press (Dumbbell)
2
1
6 reps
10 reps
RPE 7
RPE 8
3
Barbell Row
2
1
6 reps
8 reps
RPE 7
RPE 8
4
Overhead Tricep Extension (Cable)
1
1
8 reps
12 reps
RPE 7
RPE 8
5
One Arm Lateral Raise (Cable)
1
1
8 reps
10 reps
RPE 7
RPE 8
6
Cable Crunch
2
1
10 reps
12 reps
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
7 reps
11 reps
RPE 7
RPE 8
2
Bench Press (Dumbbell)
2
1
7 reps
11 reps
RPE 7
RPE 8
3
Barbell Row
2
1
7 reps
9 reps
RPE 7
RPE 8
4
Overhead Tricep Extension (Cable)
1
1
9 reps
13 reps
RPE 7
RPE 8
5
One Arm Lateral Raise (Cable)
1
1
8 reps
11 reps
RPE 7
RPE 8
6
Cable Crunch
2
1
10 reps
13 reps
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
8 reps
12 reps
RPE 7
RPE 9
2
Bench Press (Dumbbell)
2
1
8 reps
12 reps
RPE 7
RPE 9
3
Barbell Row
2
1
8 reps
8 reps
RPE 7
RPE 9
4
Overhead Tricep Extension (Cable)
1
1
10 reps
14 reps
RPE 7
RPE 8
5
One Arm Lateral Raise (Cable)
1
1
8 reps
10 reps
RPE 7
RPE 8
6
Cable Crunch
2
1
10 reps
14 reps
RPE 7
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
RPE 5
2
Bench Press (Dumbbell)
2
5 reps
RPE 5
3
Barbell Row
2
5 reps
RPE 5
4
Overhead Tricep Extension (Cable)
2
5 reps
RPE 5
5
One Arm Lateral Raise (Cable)
2
5 reps
RPE 5
6
Cable Crunch
2
5 reps
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
RPE 7
2
Overhead Press (Dumbbell)
1
1
6 reps
8 reps
RPE 7
RPE 8
3
Lat Pulldown (Neutral Grip)
2
1
6 reps
8 reps
RPE 7
RPE 8
4
Step-Up (Weighted)
2
1
6 reps
8 reps
RPE 7
RPE 8
5
Incline Curl (Dumbbell)
2
1
8 reps
10 reps
RPE 7
RPE 8
6
Hanging Leg Raise
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
7 reps
RPE 7
2
Overhead Press (Dumbbell)
1
1
7 reps
9 reps
RPE 7
RPE 8
3
Lat Pulldown (Neutral Grip)
2
1
7 reps
9 reps
RPE 7
RPE 8
4
Step-Up (Weighted)
2
1
7 reps
9 reps
RPE 7
RPE 8
5
Incline Curl (Dumbbell)
2
1
9 reps
11 reps
RPE 7
RPE 8
6
Hanging Leg Raise
3
11 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
2
Overhead Press (Dumbbell)
1
1
8 reps
10 reps
RPE 7
RPE 9
3
Lat Pulldown (Neutral Grip)
2
1
8 reps
10 reps
RPE 7
RPE 9
4
Step-Up (Weighted)
2
1
8 reps
10 reps
RPE 7
RPE 9
5
Incline Curl (Dumbbell)
2
1
10 reps
12 reps
RPE 7
RPE 9
6
Hanging Leg Raise
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5 reps
RPE 5
2
Overhead Press (Dumbbell)
2
5 reps
RPE 5
3
Lat Pulldown (Neutral Grip)
2
5 reps
RPE 5
4
Step-Up (Weighted)
2
5 reps
RPE 5
5
Incline Curl (Dumbbell)
2
5 reps
RPE 5
6
Hanging Leg Raise
2
5 reps
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
RPE 7
2
Overhead Press (Dumbbell)
1
1
6 reps
8 reps
RPE 7
RPE 8
3
Lat Pulldown (Neutral Grip)
2
1
6 reps
8 reps
RPE 7
RPE 8
4
Step-Up (Weighted)
2
1
6 reps
8 reps
RPE 7
RPE 8
5
Incline Curl (Dumbbell)
2
1
8 reps
10 reps
RPE 7
RPE 8
6
Hanging Leg Raise
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
7 reps
RPE 7
2
Overhead Press (Dumbbell)
1
1
7 reps
9 reps
RPE 7
RPE 8
3
Lat Pulldown (Neutral Grip)
2
1
7 reps
9 reps
RPE 7
RPE 8
4
Step-Up (Weighted)
2
1
7 reps
9 reps
RPE 7
RPE 8
5
Incline Curl (Dumbbell)
2
1
9 reps
11 reps
RPE 7
RPE 8
6
Hanging Leg Raise
3
11 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
2
Overhead Press (Dumbbell)
1
1
8 reps
10 reps
RPE 7
RPE 9
3
Lat Pulldown (Neutral Grip)
2
1
8 reps
10 reps
RPE 7
RPE 9
4
Step-Up (Weighted)
2
1
8 reps
10 reps
RPE 7
RPE 9
5
Incline Curl (Dumbbell)
2
1
10 reps
12 reps
RPE 7
RPE 9
6
Hanging Leg Raise
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5 reps
RPE 5
2
Overhead Press (Dumbbell)
2
5 reps
RPE 5
3
Lat Pulldown (Neutral Grip)
2
5 reps
RPE 5
4
Step-Up (Weighted)
2
5 reps
RPE 5
5
Incline Curl (Dumbbell)
2
5 reps
RPE 5
6
Hanging Leg Raise
2
5 reps
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
RPE 7
2
Overhead Press (Dumbbell)
1
1
6 reps
8 reps
RPE 7
RPE 8
3
Lat Pulldown (Neutral Grip)
2
1
6 reps
8 reps
RPE 7
RPE 8
4
Step-Up (Weighted)
2
1
6 reps
8 reps
RPE 7
RPE 8
5
Incline Curl (Dumbbell)
2
1
8 reps
10 reps
RPE 7
RPE 8
6
Hanging Leg Raise
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
7 reps
RPE 7
2
Overhead Press (Dumbbell)
1
1
7 reps
9 reps
RPE 7
RPE 8
3
Lat Pulldown (Neutral Grip)
2
1
7 reps
9 reps
RPE 7
RPE 8
4
Step-Up (Weighted)
2
1
7 reps
9 reps
RPE 7
RPE 8
5
Incline Curl (Dumbbell)
2
1
9 reps
11 reps
RPE 7
RPE 8
6
Hanging Leg Raise
3
11 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
2
Overhead Press (Dumbbell)
1
1
8 reps
10 reps
RPE 7
RPE 9
3
Lat Pulldown (Neutral Grip)
2
1
8 reps
10 reps
RPE 7
RPE 9
4
Step-Up (Weighted)
2
1
8 reps
10 reps
RPE 7
RPE 9
5
Incline Curl (Dumbbell)
2
1
10 reps
12 reps
RPE 7
RPE 9
6
Hanging Leg Raise
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5 reps
RPE 5
2
Overhead Press (Dumbbell)
2
5 reps
RPE 5
3
Lat Pulldown (Neutral Grip)
2
5 reps
RPE 5
4
Step-Up (Weighted)
2
5 reps
RPE 5
5
Incline Curl (Dumbbell)
2
5 reps
RPE 5
6
Hanging Leg Raise
2
5 reps
RPE 5
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
2 Sets
1 Set
6 Reps
10 Reps
@7
@8
2
Bench Press (Dumbbell)
2 Sets
1 Set
6 Reps
10 Reps
@7
@8
3
Barbell Row
2 Sets
1 Set
6 Reps
8 Reps
@7
@8
4
Overhead Tricep Extension (Cable)
1 Set
1 Set
8 Reps
12 Reps
@7
@8
5
One Arm Lateral Raise (Cable)
1 Set
1 Set
8 Reps
10 Reps
@7
@8
6
Cable Crunch
2 Sets
1 Set
10 Reps
12 Reps
@7
@8
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
6 Reps
@7
2
Overhead Press (Dumbbell)
1 Set
1 Set
6 Reps
8 Reps
@7
@8
3
Lat Pulldown (Neutral Grip)
2 Sets
1 Set
6 Reps
8 Reps
@7
@8
4
Step-Up (Weighted)
2 Sets
1 Set
6 Reps
8 Reps
@7
@8
5
Incline Curl (Dumbbell)
2 Sets
1 Set
8 Reps
10 Reps
@7
@8
6
Hanging Leg Raise
3 Sets
10 Reps
@7