Jeff Nippards Min Max
Maximize your gains in just 12 weeks with Jeff Nippard's Min Max—your roadmap to strength and performance, tailored for real-life results.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 1 | 6–8 reps | @8 |
| 1 | 6–8 reps | @9 | ||
| 2 | Pec Deck (Machine) | 1 | 6–8 reps | @9 |
| 1 | 6–8 reps | @10 | ||
| 3 | Incline DB Y Raise | 1 | 8–10 reps | @9 |
| 1 | 8–10 reps | @10 | ||
| 4 | Pull-Up (Assisted) | 1 | 6–8 reps | @8 |
| 1 | 6–8 reps | @9 | ||
| 5 | Kelso Shrug | 1 | 6–8 reps | @8 |
| 1 | 6–8 reps | @9 | ||
| 6 | Preacher Curl (EZ Bar) | 1 | 6–8 reps | @9 |
| 1 | 6–8 reps | @10 | ||
| 7 | Tricep Rope Push Down (Cable) | 1 | 6–8 reps | @9 |
| 1 | 6–8 reps | @10 | ||
| 8 | Lying Leg Raise | 1 | 6–8 reps | @9 |
| 1 | 6–8 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lying Leg Curl | 1 | 6–8 reps | @9 |
| 1 | 6–8 reps | @10 | ||
| 2 | Squat (Smith Machine) | 1 | 6–8 reps | @7 |
| 1 | 6–8 reps | @8 | ||
| 3 | Split Squat (Smith Machine) | 1 | 6–8 reps | @10 |
| 4 | Leg Extension | 1 | 6–8 reps | @9 |
| 1 | 6–8 reps | @10 | ||
| 5 | Hip Abductor (Machine) | 1 | 6–8 reps | @10 |
| 6 | Standing Calf Raise | 1 | 6–8 reps | @9 |
| 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 | Reverse Pec Deck | 1 | 8–10 reps | @10 |
| 7 | Side Crunch (Cable) | 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 | 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 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 | Cable Tricep Kickback | 1 | 8–10 reps | @9 |
| 1 | 8–10 reps | @10 | ||
| 5 | Wrist Curls | 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 | Bicep Curl (Dumbbell) | 1 | 6–8 reps | @10 |
| 8 | Lateral Raise (Machine) | 1 | 8–10 reps | @9 |
| 1 | 8–10 reps | @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 Nippards Min Max 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 80 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 Nippards Min Max is structured around 5 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 Nippards Min Max 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
