JN-Inspired Minimalist Plan (2x/week)

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.

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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

Squat (Barbell)

Bench Press (Dumbbell)

Barbell Row

Overhead Tricep Extension (Cable)

One Arm Lateral Raise (Cable)

Cable Crunch

Romanian Deadlift (Barbell)

Overhead Press (Dumbbell)

Lat Pulldown (Neutral Grip)

Step-Up (Weighted)

Incline Curl (Dumbbell)

Hanging Leg Raise

Deload

Incr. wt from Wk1

Incr. wt from Wk5

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