Jeff Nippard's Min-Max (4x/week)

Unlock your potential with Jeff Nippard's Min-Max program, a comprehensive 12-week journey designed for lifters of all levels. This structured 4-day split focuses on bodybuilding and muscle sculpting, ensuring you maximize gains in just 50 minutes per session. With a full gym at your disposal, you’ll engage in targeted workouts that promote strength and aesthetics. Whether you're just starting out or looking to refine your physique, this program will guide you every step of the way to achieve your fitness goals.

Progression is a double progression scheme. Add reps each week, once at the top of the rep range--add weight. If you can't do either, focus on strict form.

Program is broken into two blocks. Block 2 introduces last set intensity techniques (See Below)

Last-Set Intensity Techniques (How to Do Them)
General rule: Only apply these to the final working set of the exercise. Keep good form. If in doubt, stop one rep shy of ugly.

1) Myo-Reps (Mini Rest-Pause)
Take your last set to ~1 rep shy of failure with normal reps.
Rest 10–15 seconds.
Do a mini-set of 3–5 reps.
Rest 10–15s and repeat mini-sets of 3–5 reps until you can’t hit the target reps anymore (or form slips).
Stop when your mini-set drops below 3 reps with good form.

2) Drop Set
Take the last set to near failure with normal reps.
Reduce the load 25% quickly (strip plates, move the pin).
Immediately continue repping to near failure again.

3) Lengthened Partials / Long-Length Hold
Finish your last regular reps.
Without resting, perform controlled partial reps in the stretched position (e.g., bottom half of curls, bottom range on laterals/presses) for 5–10 slow reps or hold the stretched position 10–20 seconds.
Keep tension; no bouncing.

GENERAL WARM-UP
Perform the following general warm-up before every workout. It can be as simple as 5 minutes of light cardio, or can include some or all of the exercises listed below:

5–10 minutes — Light cardio on your choice of machine (treadmill, stair climber, elliptical, bike, etc.)
10 reps per side — Arm swings (optional)
10 reps per side — Arm circles (optional)
10 reps per side — Front-to-back leg swings (optional)
10 reps per side — Side-to-side leg swings (optional)
15 reps per side — Cable external rotations (optional)

EXERCISE-SPECIFIC WARM-UP:
The program indicates the number of warm-up sets you should perform.
1 Warm-Up Set
Use ~60% of your working weight for ~6–10 reps (unless loose and ready to lift)

2 Warm-Up Sets
Warm-up set #1: ~50% of working weight for ~6–10 reps
Warm-up set #2: ~70% ofworking weight for 4–6 reps

3 Warm-Up Sets
Warm-up set #1: ~45% of working weight for ~6–10 reps
Warm-up set #2: ~65% ofworking weight for 4–6 reps
Warm-up set #3: ~85% of working weight for 3–4 reps

4 Warm-Up Sets
Warm-up set #1: ~45% of  working weight for ~6–10 reps
Warm-up set #2: ~60% of working weight for 4–6 reps
Warm-up set #3: ~75% of working weight for 3-5 reps
Warm-up set #4: ~85% of working weight for 2-4 reps

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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

Lying Leg Curl

Squat (Barbell)

Incline Bench Press (Barbell)

Incline Y-Raise (Dumbbell)

Wide Grip Pull-Up

Standing Calf Raise

Full Body

Lat Pulldown (Close Grip)

T-Bar Row

Shrug (Dumbbell)

Chest Press (Machine)

Lateral Raise (Cable)

Single Arm Reverse Pec Deck

Cable Crunch

Upper

Leg Extension

Romanian Deadlift (Barbell)

Hip Thrust (Machine)

Leg Press (45 Degrees)

Lower

Bayesian Cable Curl

Overhead Tricep Extension (Cable)

Modified Zottman Curl

Tricep Kickback (Cable)

Wrist Curl (Dumbbell)

Wrist Extension (Dumbbell)

Alternating Dumbbell Curl

Lateral Raise (Machine)

Dead Hang

Arms/Delts

Block 1 (Intro Week)

Deload Week

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