2x/week Minimalist Program 2.0 (Nippard Inspired)

- 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

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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

if no pendlay -> DB row; no leg ext. -> split squat; no BB incline -> DB incline

Squat (Barbell)

Incline Bench Press (Barbell)

Pendlay Row

Romanian Deadlift (Barbell)

Chest Supported Row (Machine)

Pull-Up (Neutral Grip, Bodyweight)

Step-Up (Weighted)

Incline Curl (Dumbbell)

Leg Extension

Hanging Leg Raise

Bayesian Curl

Overhead Tricep Extension (Cable)

One Arm Lateral Raise (Cable)

Cable Crunch

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