Jeff Nippard's Min-Max

Transform your physique with Jeff Nippard's Min-Max program, a comprehensive 12-week plan designed for serious lifters. Committing just four days a week, you'll engage in a variety of targeted exercises, including barbell squats, bench presses, and leg curls, ensuring a balanced approach to strength training. Each workout is meticulously structured to maximize intensity and results, pushing your limits while promoting muscle growth. Get ready to elevate your performance and achieve your fitness goals!

Quick but effective workouts for a person who prefers training with low volume and high intensity.

Designed by Jeff Nippard

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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)

Y Raise (Dumbbell)

Wide Grip Pull-Up

Calf Raise (Machine)

Lat Pulldown (Close Grip)

T-Bar Row

Shrug (Barbell)

Bench Press (Barbell)

Lateral Raise (Cable)

Reverse Pec Deck

Cable Crunch

Leg Extension

Romanian Deadlift (Barbell)

Hip Thrust (Machine)

Leg Press

Bayesian Curl

Overhead Tricep Extension (Cable)

Alternating Dumbbell Curl

Tricep Kickback

Wrist Curls

Lateral Raise (Machine)

Dead Hang

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