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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
    Jun 18, 2025 12:32

Summary

The JN-Inspired Minimalist Plan is a streamlined 12-week program designed for those ready to maximize their gains with just two workouts per week. Each session focuses on compound movements like barbell squats and dumbbell bench presses, ensuring you build strength and muscle efficiently. With a mix of targeted exercises for every major muscle group, this plan is perfect for busy lifters looking to stay consistent and effective. Get ready to elevate your training and achieve your fitness goals with this straightforward yet powerful approach!
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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