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2x/week Minimalist Program 2.0 (Nippard Inspired)

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Program Description

- Maintain at minimum, slight muscle gain at maximum - Workouts must last no longer than 50 minutes - There should be no to minimal fatigue to ensure for high intensity lifts and sport performance throughout the week

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jun 12, 2025 07:37
  • Last Edited
    Jun 18, 2025 10:45

Summary

Unlock your strength potential with the 2x/week Minimalist Program 2.0, inspired by Nippard. This 12-week program is designed for those who want to maximize their gains while training just two days a week. Each session focuses on compound lifts like squats and deadlifts, complemented by targeted accessory work to build muscle across all major groups. With a mix of barbell, cable, and bodyweight exercises, you'll challenge yourself with a range of intensities to ensure steady progress. Get ready to transform your physique with a straightforward, effective approach!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.4%
Abs
12.5%
Lats
10.7%
Quadriceps
10.7%
Biceps
8.6%
Hamstrings
8.3%
Glutes
8%
Triceps
7%
Front Delts
5%
Middle Delts
4.7%
Chest
4.5%
Lower Back
3.6%
Adductors
1.8%
Rear Delts
0.6%
Forearms
0.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5-6 reps
RPE 7-8
2
Incline Bench Press (Barbell)
1
6-8 reps
RPE 7-8
3
Pendlay Row
1
6-8 reps
RPE 7-8
4A
One Arm Lateral Raise (Cable)
1
12-15 reps
RPE 8
4B
Bayesian Curl
1
10-12 reps
RPE 8
5A
Overhead Tricep Extension (Cable)
1
10-12 reps
RPE 8
5B
Cable Crunch
1
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5-6 reps
RPE 7-8
2
Incline Bench Press (Barbell)
1
6-8 reps
RPE 7-8
3
Pendlay Row
1
6-8 reps
RPE 7-8
4A
One Arm Lateral Raise (Cable)
1
12-15 reps
RPE 8
4B
Bayesian Curl
1
10-12 reps
RPE 8
5A
Overhead Tricep Extension (Cable)
1
10-12 reps
RPE 8
5B
Cable Crunch
1
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5-6 reps
RPE 7-8
2
Incline Bench Press (Barbell)
1
6-8 reps
RPE 7-8
3
Pendlay Row
1
6-8 reps
RPE 7-8
4A
One Arm Lateral Raise (Cable)
1
12-15 reps
RPE 8
4B
Bayesian Curl
1
10-12 reps
RPE 8
5A
Overhead Tricep Extension (Cable)
1
10-12 reps
RPE 8
5B
Cable Crunch
1
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5-6 reps
RPE 7-8
2
Incline Bench Press (Barbell)
1
6-8 reps
RPE 7-8
3
Pendlay Row
1
6-8 reps
RPE 7-8
4A
One Arm Lateral Raise (Cable)
1
12-15 reps
RPE 8
4B
Bayesian Curl
1
10-12 reps
RPE 8
5A
Overhead Tricep Extension (Cable)
1
10-12 reps
RPE 8
5B
Cable Crunch
1
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5-6 reps
RPE 7-8
2
Incline Bench Press (Barbell)
1
6-8 reps
RPE 7-8
3
Pendlay Row
1
6-8 reps
RPE 7-8
4A
One Arm Lateral Raise (Cable)
1
12-15 reps
RPE 8
4B
Bayesian Curl
1
10-12 reps
RPE 8
5A
Overhead Tricep Extension (Cable)
1
10-12 reps
RPE 8
5B
Cable Crunch
1
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5-6 reps
RPE 7-8
2
Incline Bench Press (Barbell)
1
6-8 reps
RPE 7-8
3
Pendlay Row
1
6-8 reps
RPE 7-8
4A
One Arm Lateral Raise (Cable)
1
12-15 reps
RPE 8
4B
Bayesian Curl
1
10-12 reps
RPE 8
5A
Overhead Tricep Extension (Cable)
1
10-12 reps
RPE 8
5B
Cable Crunch
1
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5-6 reps
RPE 5
2
Incline Bench Press (Barbell)
1
6-8 reps
RPE 5
3
Pendlay Row
1
6-8 reps
RPE 5
4
Bayesian Curl
1
10-12 reps
RPE 5
5
Overhead Tricep Extension (Cable)
1
10-12 reps
RPE 5
6
One Arm Lateral Raise (Cable)
1
12-15 reps
RPE 5
7
Cable Crunch
1
12-15 reps
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5-6 reps
RPE 7-8
2
Incline Bench Press (Barbell)
1
6-8 reps
RPE 7-8
3
Pendlay Row
1
6-8 reps
RPE 7-8
4A
One Arm Lateral Raise (Cable)
1
12-15 reps
RPE 8
4B
Bayesian Curl
1
10-12 reps
RPE 8
5A
Overhead Tricep Extension (Cable)
1
10-12 reps
RPE 8
5B
Cable Crunch
1
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5-6 reps
RPE 7-8
2
Incline Bench Press (Barbell)
1
6-8 reps
RPE 7-8
3
Pendlay Row
1
6-8 reps
RPE 7-8
4A
One Arm Lateral Raise (Cable)
1
12-15 reps
RPE 8
4B
Bayesian Curl
1
10-12 reps
RPE 8
5A
Overhead Tricep Extension (Cable)
1
10-12 reps
RPE 8
5B
Cable Crunch
1
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5-6 reps
RPE 7-8
2
Incline Bench Press (Barbell)
1
6-8 reps
RPE 7-8
3
Pendlay Row
1
6-8 reps
RPE 7-8
4A
One Arm Lateral Raise (Cable)
1
12-15 reps
RPE 8
4B
Bayesian Curl
1
10-12 reps
RPE 8
5A
Overhead Tricep Extension (Cable)
1
10-12 reps
RPE 8
5B
Cable Crunch
1
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5-6 reps
RPE 7-8
2
Incline Bench Press (Barbell)
1
6-8 reps
RPE 7-8
3
Pendlay Row
1
6-8 reps
RPE 7-8
4A
One Arm Lateral Raise (Cable)
1
12-15 reps
RPE 8
4B
Bayesian Curl
1
10-12 reps
RPE 8
5A
Overhead Tricep Extension (Cable)
1
10-12 reps
RPE 8
5B
Cable Crunch
1
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5-6 reps
RPE 7-8
2
Incline Bench Press (Barbell)
1
6-8 reps
RPE 7-8
3
Pendlay Row
1
6-8 reps
RPE 7-8
4A
One Arm Lateral Raise (Cable)
1
12-15 reps
RPE 8
4B
Bayesian Curl
1
10-12 reps
RPE 8
5A
Overhead Tricep Extension (Cable)
1
10-12 reps
RPE 8
5B
Cable Crunch
1
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
6-8 reps
RPE 7-8
2
Chest Supported Row (Machine)
1
8-10 reps
RPE 7-8
3
Pull-Up (Neutral Grip, Bodyweight)
1
8 reps
-
4
Step-Up (Weighted)
1
8 reps
RPE 7-8
5
Incline Curl (Dumbbell)
1
10-12 reps
RPE 8
6
Leg Extension
1
12-15 reps
RPE 8
7
Hanging Leg Raise
1
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
6-8 reps
RPE 7-8
2
Chest Supported Row (Machine)
1
8-10 reps
RPE 7-8
3
Pull-Up (Neutral Grip, Bodyweight)
1
8 reps
-
4
Step-Up (Weighted)
1
8 reps
RPE 7-8
5
Incline Curl (Dumbbell)
1
10-12 reps
RPE 8
6
Leg Extension
1
12-15 reps
RPE 8
7
Hanging Leg Raise
1
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
6-8 reps
RPE 7-8
2
Chest Supported Row (Machine)
1
8-10 reps
RPE 7-8
3
Pull-Up (Neutral Grip, Bodyweight)
1
8 reps
-
4
Step-Up (Weighted)
1
8 reps
RPE 7-8
5
Incline Curl (Dumbbell)
1
10-12 reps
RPE 8
6
Leg Extension
1
12-15 reps
RPE 8
7
Hanging Leg Raise
1
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
6-8 reps
RPE 7-8
2
Chest Supported Row (Machine)
1
8-10 reps
RPE 7-8
3
Pull-Up (Neutral Grip, Bodyweight)
1
8 reps
-
4
Step-Up (Weighted)
1
8 reps
RPE 7-8
5
Incline Curl (Dumbbell)
1
10-12 reps
RPE 8
6
Leg Extension
1
12-15 reps
RPE 8
7
Hanging Leg Raise
1
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
6-8 reps
RPE 7-8
2
Chest Supported Row (Machine)
1
8-10 reps
RPE 7-8
3
Pull-Up (Neutral Grip, Bodyweight)
1
8 reps
-
4
Step-Up (Weighted)
1
8 reps
RPE 7-8
5
Incline Curl (Dumbbell)
1
10-12 reps
RPE 8
6
Leg Extension
1
12-15 reps
RPE 8
7
Hanging Leg Raise
1
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
6-8 reps
RPE 7-8
2
Chest Supported Row (Machine)
1
8-10 reps
RPE 7-8
3
Pull-Up (Neutral Grip, Bodyweight)
1
8 reps
-
4
Step-Up (Weighted)
1
8 reps
RPE 7-8
5
Incline Curl (Dumbbell)
1
10-12 reps
RPE 8
6
Leg Extension
1
12-15 reps
RPE 8
7
Hanging Leg Raise
1
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
6-8 reps
RPE 5
2
Chest Supported Row (Machine)
1
8-10 reps
RPE 5
3
Pull-Up (Neutral Grip, Bodyweight)
1
5 reps
RPE 5
4
Step-Up (Weighted)
1
8 reps
RPE 5
5
Incline Curl (Dumbbell)
1
10-12 reps
RPE 5
6
Leg Extension
1
12-15 reps
RPE 5
7
Hanging Leg Raise
1
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
6-8 reps
RPE 7-8
2
Chest Supported Row (Machine)
1
8-10 reps
RPE 7-8
3
Pull-Up (Neutral Grip, Bodyweight)
1
8 reps
-
4
Step-Up (Weighted)
1
8 reps
RPE 7-8
5
Incline Curl (Dumbbell)
1
10-12 reps
RPE 8
6
Leg Extension
1
12-15 reps
RPE 8
7
Hanging Leg Raise
1
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
6-8 reps
RPE 7-8
2
Chest Supported Row (Machine)
1
8-10 reps
RPE 7-8
3
Pull-Up (Neutral Grip, Bodyweight)
1
8 reps
-
4
Step-Up (Weighted)
1
8 reps
RPE 7-8
5
Incline Curl (Dumbbell)
1
10-12 reps
RPE 8
6
Leg Extension
1
12-15 reps
RPE 8
7
Hanging Leg Raise
1
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
6-8 reps
RPE 7-8
2
Chest Supported Row (Machine)
1
8-10 reps
RPE 7-8
3
Pull-Up (Neutral Grip, Bodyweight)
1
8 reps
-
4
Step-Up (Weighted)
1
8 reps
RPE 7-8
5
Incline Curl (Dumbbell)
1
10-12 reps
RPE 8
6
Leg Extension
1
12-15 reps
RPE 8
7
Hanging Leg Raise
1
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
6-8 reps
RPE 7-8
2
Chest Supported Row (Machine)
1
8-10 reps
RPE 7-8
3
Pull-Up (Neutral Grip, Bodyweight)
1
8 reps
-
4
Step-Up (Weighted)
1
8 reps
RPE 7-8
5
Incline Curl (Dumbbell)
1
10-12 reps
RPE 8
6
Leg Extension
1
12-15 reps
RPE 8
7
Hanging Leg Raise
1
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
6-8 reps
RPE 7-8
2
Chest Supported Row (Machine)
1
8-10 reps
RPE 7-8
3
Pull-Up (Neutral Grip, Bodyweight)
1
8 reps
-
4
Step-Up (Weighted)
1
8 reps
RPE 7-8
5
Incline Curl (Dumbbell)
1
10-12 reps
RPE 8
6
Leg Extension
1
12-15 reps
RPE 8
7
Hanging Leg Raise
1
10-15 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
3 Sets
5-6 Reps
@7-8
2
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
@7-8
3
Pendlay Row
3 Sets
6-8 Reps
@7-8
4A
One Arm Lateral Raise (Cable)
2 Sets
12-15 Reps
@8
4B
Bayesian Curl
2 Sets
10-12 Reps
@8
5A
Overhead Tricep Extension (Cable)
3 Sets
10-12 Reps
@8
5B
Cable Crunch
2 Sets
12-15 Reps
@8
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@7-8
2
Chest Supported Row (Machine)
3 Sets
8-10 Reps
@7-8
3
Pull-Up (Neutral Grip, Bodyweight)
3 Sets
8 Reps
-
4
Step-Up (Weighted)
2 Sets
8 Reps
@7-8
5
Incline Curl (Dumbbell)
2 Sets
10-12 Reps
@8
6
Leg Extension
2 Sets
12-15 Reps
@8
7
Hanging Leg Raise
3 Sets
10-15 Reps
@8