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Jeff Nippard Minimalist Program

by Mathew B.
48 athletes joined

Program Description

This program is designed to help you build muscle mass and increase strength at the average minimum effect dose (MED) for most people. If you run this program for a couple months and see no improvement then increase sets/reps. If you do end up seeing results that you like, make sure to swap out some exercises after a few months to reduce the staleness.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    20 minutes
  • Created
    Nov 04, 2024 01:23
  • Last Edited
    Jul 28, 2025 02:47

Summary

Unlock your strength potential with the Jeff Nippard Minimalist Program, a focused 3-week training plan designed for serious lifters. Comprising four sessions per week, this program emphasizes effective compound movements to maximize muscle growth and strength gains without unnecessary fluff. With a blend of lower and upper body workouts, you'll tackle exercises like barbell squats and Romanian deadlifts, ensuring comprehensive development. Perfect for those looking to streamline their training while achieving impressive results in a short timeframe. Get ready to elevate your fitness game!
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
4-6 reps
8-10 reps
RPE 9
RPE 9
2
Wide Grip Lat Pulldown
1
10-12 reps
RPE 7
3
Lat Pulldown (Close Grip)
1
10-12 reps
RPE 7
4
Overhead Tricep Extension (Cable)
1
12-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
4-6 reps
8-10 reps
RPE 9
RPE 9
2
Wide Grip Lat Pulldown
1
10-12 reps
RPE 7
3
Lat Pulldown (Close Grip)
1
10-12 reps
RPE 7
4
Overhead Tricep Extension (Cable)
1
12-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
4-6 reps
8-10 reps
RPE 9
RPE 9
2
Wide Grip Lat Pulldown
1
10-12 reps
RPE 7
3
Lat Pulldown (Close Grip)
1
10-12 reps
RPE 7
4
Overhead Tricep Extension (Cable)
1
12-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8-10 reps
RPE 8
2
Step-Up (Weighted)
1
8-10 reps
RPE 9
3
Calf Raise (Leg Press)
1
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8-10 reps
RPE 8
2
Step-Up (Weighted)
1
8-10 reps
RPE 9
3
Calf Raise (Leg Press)
1
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8-10 reps
RPE 8
2
Step-Up (Weighted)
1
8-10 reps
RPE 9
3
Calf Raise (Leg Press)
1
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
10-12 reps
RPE 8
2
Flexion Row
2
10-12 reps
RPE 8
3
Bicep Curl (EZ Bar)
1
12-15 reps
RPE 9
4
Abs Crunch (Machine)
1
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
10-12 reps
RPE 8
2
Flexion Row
2
10-12 reps
RPE 8
3
Bicep Curl (EZ Bar)
1
12-15 reps
RPE 9
4
Abs Crunch (Machine)
1
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
10-12 reps
RPE 8
2
Flexion Row
2
10-12 reps
RPE 8
3
Bicep Curl (EZ Bar)
1
12-15 reps
RPE 9
4
Abs Crunch (Machine)
1
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
4-6 reps
8-10 reps
RPE 9
RPE 9
2
Lying Leg Curl
1
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
4-6 reps
8-10 reps
RPE 9
RPE 9
2
Lying Leg Curl
1
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
4-6 reps
8-10 reps
RPE 9
RPE 9
2
Lying Leg Curl
1
10-12 reps
RPE 9
Week 1
1 / 3 Weeks
Day 2
1
Romanian Deadlift (Dumbbell)
2 Sets
8-10 Reps
@8
2
Step-Up (Weighted)
1 Set
8-10 Reps
@9
3
Calf Raise (Leg Press)
1 Set
12-15 Reps
@9
Day 4
1
Squat (Barbell)
1 Set
1 Set
4-6 Reps
8-10 Reps
@9
@9
2
Lying Leg Curl
1 Set
10-12 Reps
@9
Day 1
1
Bench Press (Dumbbell)
1 Set
1 Set
4-6 Reps
8-10 Reps
@9
@9
2
Wide Grip Lat Pulldown
1 Set
10-12 Reps
@7
3
Lat Pulldown (Close Grip)
1 Set
10-12 Reps
@7
4
Overhead Tricep Extension (Cable)
1 Set
12-15 Reps
@8
5
Lateral Raise (Dumbbell)
1 Set
12-15 Reps
@7
Day 3
1
Incline Chest Press (Machine)
2 Sets
10-12 Reps
@8
2
Flexion Row
2 Sets
10-12 Reps
@8
3
Bicep Curl (EZ Bar)
1 Set
12-15 Reps
@9
4
Abs Crunch (Machine)
1 Set
12-15 Reps
@9