Jeff Nippard's Min-Max (4x/week)
Transform your physique in just 12 weeks with Jeff Nippard's Min-Max program—efficient workouts that sculpt and define your body, no matter your level.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lying Leg Curl | 1 | 6–8 reps | @9 |
| 1 | 6–8 reps | @10 | ||
| 2 | Squat (Barbell) | 1 | 6–8 reps | @7 |
| 1 | 6–8 reps | @8 | ||
| 3 | Incline Bench Press (Barbell) | 1 | 6–8 reps | @8 |
| 1 | 6–8 reps | @9 | ||
| 4 | Incline Y-Raise (Dumbbell) | 1 | 8–10 reps | @10 |
| 5 | Wide Grip Pull-Up | 1 | 6–8 reps | @8 |
| 1 | 6–8 reps | @9 | ||
| 6 | Standing Calf Raise | 1 | 6–8 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lat Pulldown (Close Grip) | 1 | 8–10 reps | @8 |
| 1 | 8–10 reps | @9 | ||
| 2 | T-Bar Row | 1 | 8–10 reps | @8 |
| 1 | 8–10 reps | @9 | ||
| 3 | Shrug (Dumbbell) | 1 | 6–8 reps | @9 |
| 4 | Chest Press (Machine) | 1 | 8–10 reps | @8 |
| 1 | 8–10 reps | @9 | ||
| 5 | Lateral Raise (Cable) | 1 | 8–10 reps | @9 |
| 1 | 8–10 reps | @10 | ||
| 6 | Single Arm Reverse Pec Deck | 1 | 8–10 reps | @10 |
| 7 | Cable Crunch | 1 | 6–8 reps | @9 |
| 1 | 6–8 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Extension | 1 | 8–10 reps | @9 |
| 1 | 8–10 reps | @10 | ||
| 2 | Romanian Deadlift (Barbell) | 1 | 6–8 reps | @7 |
| 1 | 6–8 reps | @8 | ||
| 3 | Hip Thrust (Machine) | 1 | 6–8 reps | @8 |
| 1 | 6–8 reps | @9 | ||
| 4 | Leg Press (45 Degrees) | 1 | 6–8 reps | @9 |
| 5 | Standing Calf Raise | 1 | 8–10 reps | @9 |
| 1 | 8–10 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bayesian Cable Curl | 1 | 6–8 reps | @9 |
| 1 | 6–8 reps | @10 | ||
| 2 | Overhead Tricep Extension (Cable) | 1 | 8–10 reps | @9 |
| 1 | 8–10 reps | @10 | ||
| 3 | Modified Zottman Curl | 1 | 8–10 reps | @10 |
| 4 | Tricep Kickback (Cable) | 1 | 8–10 reps | @9 |
| 1 | 8–10 reps | @10 | ||
| 5 | Wrist Curl (Dumbbell) | 1 | 8–10 reps | @9 |
| 1 | 8–10 reps | @10 | ||
| 6 | Wrist Extension (Dumbbell) | 1 | 8–10 reps | @9 |
| 1 | 8–10 reps | @10 | ||
| 7 | Alternating Dumbbell Curl | 1 | 6–8 reps | @10 |
| 8 | Lateral Raise (Machine) | 1 | 8–10 reps | @9 |
| 1 | 8–10 reps | @10 | ||
| 9 | Dead Hang | 1 | 1–2 min | @10 |
| 1 | 1–2 min | @10 |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Jeff Nippard's Min-Max (4x/week) is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 50 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Jeff Nippard's Min-Max (4x/week) is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Jeff Nippard's Min-Max (4x/week) is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
