Jeff Nippard's The Essentials Program (2x)

The primary goal of this program is to maximize hypertrophy for those that only have 45 minutes to train, 2x per week. This will mean placing a heavy emphasis on increased intensity, rather than training volume.

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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

Bench Press (Dumbbell)

Romanian Deadlift (Barbell)

Lat Pulldown

Walking Lunge (Dumbbell)

Skull Crusher (Dumbbell)

Lateral Raise (Dumbbell)

Seated Calf Raise

Full Body A

Hack Squat

Incline Bench Press (Dumbbell)

Seated Hamstring Curl

T-Bar Row

Bicep Curl (EZ Bar)

Cable Crunch

Full Body B

Romanian Deadlift (Dumbbell)

Dip (Weighted)

Step-Up (Weighted)

Pull-Up (Bodyweight)

Lateral Raise (Cable)

Tricep Kickback

Calf Raise (Leg Press)

Incline Chest Press (Machine)

Single Leg Press

Pendlay Row

Lying Leg Curl

Spider Curl

Hanging Leg Raise

Incline Bench Press (Barbell)

Bulgarian Split Squat (Dumbbell)

Tricep Pushdown (Cable)

Lateral Raise (Machine)

Standing Calf Raise

Leg Press

Arnold Press

Leg Curl

Meadow Row

Hammer Curl (Dumbbell)

Pec Deck (Machine)

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