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Jeff Nippard science based minimalist workout

by Philip S.

Program Description

- The workouts are designed to take no longer than 45 mins. These are perfect for anyone who wants to make the most of their time in the gym, but not spend half their day there. 2️⃣ - This program focuses on QUALITY over quantity. We will be training at a high intensity and focusing on individual set execution to drive gains as time-efficiently as possible. 3️⃣ - Even though it is a minimalistic routine time-wise there is still a lot of variety. This is important to prevent boredom and stagnation. There are a number of unique exercises and techniques I haven’t used in any of my other programs! For most exercises we will be doing just 1-3 hard sets, so we have to make them count!

Program Overview

  • Level
    Intermediate, Beginner
  • Goal
    Athletics, Muscle, Strength, Women's
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    40 minutes
  • Created
    May 19, 2025 10:27
  • Last Edited
    Mar 14, 2026 04:43

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
13.8%
Triceps
10.9%
Abs
10%
Chest
8.4%
Front Delts
8.4%
Glutes
8.4%
Lats
8.4%
Quadriceps
7.1%
Lower Back
6.7%
Upper Back
6.7%
Biceps
5.9%
Middle Delts
4.2%
Rear Delts
0.8%
Forearms
0.4%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
4-6 reps
8-10 reps
RPE 10
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8
3
Lat Pulldown
2
10-12 reps
RPE 8
4
Step-Up (Weighted)
1
8-10 reps
RPE 10
5
Tricep Extension (Cable)
1
1
12-15 reps
4-5 reps
RPE 7
RPE 10
6
Lateral Raise (Machine)
1
1
12-15 reps
4-5 reps
RPE 7
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
4-6 reps
8-10 reps
RPE 10
RPE 9
2A
Incline Bench Press (Smith Machine)
2
10-12 reps
RPE 8
3A
Dumbbell Row
2
10-12 reps
RPE 8
4
Leg Curl
1
1
10-12 reps
4-5 reps
RPE 8
RPE 10
5
Bicep Curl (EZ Bar)
1
12-15 reps
RPE 10
6
Cable Crunch
1
2
12-15 reps
4-5 reps
RPE 7
RPE 10
Week 1
1 / 1 Weeks
Day 1
1
Bench Press (Dumbbell)
1 Set
1 Set
4-6 Reps
8-10 Reps
@10
@8
2
Romanian Deadlift (Dumbbell)
3 Sets
10-12 Reps
@8
3
Lat Pulldown
2 Sets
10-12 Reps
@8
4
Step-Up (Weighted)
1 Set
8-10 Reps
@10
5
Tricep Extension (Cable)
1 Set
1 Set
12-15 Reps
4-5 Reps
@7
@10
6
Lateral Raise (Machine)
1 Set
1 Set
12-15 Reps
4-5 Reps
@7
@10
Day 2
1
Hack Squat
1 Set
1 Set
4-6 Reps
8-10 Reps
@10
@9
2A
Incline Bench Press (Smith Machine)
2 Sets
10-12 Reps
@8
3A
Dumbbell Row
2 Sets
10-12 Reps
@8
4
Leg Curl
1 Set
1 Set
10-12 Reps
4-5 Reps
@8
@10
5
Bicep Curl (EZ Bar)
1 Set
12-15 Reps
@10
6
Cable Crunch
1 Set
2 Sets
12-15 Reps
4-5 Reps
@7
@10