The Best Science-Based Minimalist Workout Plan (Under 45 Mins)
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- เผยแพร่เมื่อ 24 มิ.ย. 2024
- My new ESSENTIALS Training Program: jeffnippard.com/products/the-...
Let’s goo!!! My long-awaited Essentials Program (short and intense workouts that take 45 mins) is available at the link above 😤📘
Here is a brief overview of The Essentials Program:
1️⃣ - The workouts are designed to take no longer than 45 mins. These are perfect for anyone who wants to make the most of their time in the gym, but not spend half their day there.
2️⃣ - This program focuses on QUALITY over quantity. We will be training at a high intensity and focusing on individual set execution to drive gains as time-efficiently as possible.
3️⃣ - Even though it is a minimalistic routine time-wise there is still a lot of variety. This is important to prevent boredom and stagnation. There are a number of unique exercises and techniques I haven’t used in any of my other programs! For most exercises we will be doing just 1-3 hard sets, so we have to make them count!
Here are some more details on what comes with the new program:
▪️ Appropriate for all training levels (assuming you’re looking to prioritize time-efficiency)
▪️ Option to train 2, 3, 4 or 5x per week.
▪️ 12 week program length (3 distinct blocks to avoid monotony).
▪️ Full custom Excel spreadsheet.
▪️ Videos and coaching cues from me for every exercise.
▪️ Exercise substitutions included.
Check it out here to see if it’s right for you and your goals: jeffnippard.com/products/the-...
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** My Fundamentals Training Program: shop.jeffnippard.com/product/...
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shop.jeffnippard.com/product/...
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Timestamps:
0:00 - Training Minimalism Setup
0:30 - Full Body Day 1
6:45 - Full Body Day 2
11:47 - More Minimalistic Splits
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References:
Overhead Triceps Extension Research:
pubmed.ncbi.nlm.nih.gov/35819...
www.massmember.com/products/m...
Hamstring Curl Study:
pubmed.ncbi.nlm.nih.gov/33009...
Knees Over Toes video:
• Should The Knees Go Ov...
Training Minimalism Explained Video:
• How To Train Like A Mi...
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Written by Jeff Nippard
Filmed by Matt Dziadecki & Jeff Nippard
/ dziadecki
Edited by Jeff Nippard
Music by Bankrupt Beats:
• (FREE) Cartel x Hip Ho...
• (FREE) Resolution x Hi...
• Video
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In this video I cover how to set up the first week of a 2 day per week minimalist training routine. We will discuss the exercises, various cues for each movement, along with specific training techniques to make the workouts faster but still effective. Lastly, we will cover how to adapt this 2x/week program to a 3x, 4x, and 5x version.
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About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).
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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death. - บันเทิง
Oh! In case you want some more background on the science behind minimum effective dose training, watch my latest science explained video on training minimalism here: th-cam.com/video/xc4OtzAnVMI/w-d-xo.html
I also just finished recording a 1 hour podcast with a leading researcher in the area of minimum effective dose training! It's amazing. I'll aim to upload that within the next week or so. Subscribe to my podcast channel here if you want to have an eye out for that: th-cam.com/users/TheJeffNippardPodcast
Other than that, I hope you guys enjoy the video and I'll be back with a very special upload that I've been working on for literally years this weekend! See you soon. Peace!
i have some backpain but thanks to this i will start gym again using this in a couple dYs
can't wait to listen to that podcast and I'll be on the lookout for that upload this weekend, can't wait! 🤗
I hope I can get a response. Do you have a alternative to this workout, or general strength workout, for someone who ONLY has access to a squat rack/bench press?
@@justadude1477 You can target all the muscles with a squat rack and a bench press. Assuming the barbell and weights are available.
@@justadude1477 you can replace the exercises with their barbell counterparts: bb squats, bb rdls, bb bench press, bb curls, bb rows etc
I follow a mini-minimalist approach for my legs. 0 sets of squats 0 times a week.
Super time efficient!!
I like a little more volume, so I do 0 sets 3 times a week. Been working great for me
@@justinly974 😂😂 y’all go to the gym for legs?
Have you tried 0 resistance squats?
You lay on a flat bench and just stay there
I'm gonna try this. Thanks!
yes sitting down and getting up while on the couch in the evening is enough leg hypertrophy
*Full Program*
*Full Body Day 1*
Flat Dumbbell Press: 1x4-6 (heavy top set) + 1x8-10 (lighter back-off)
Dumbbell Romanian Deadlift: 2x8-10
2-Grip Lat Pulldown: 2x10-12 (overhand middle grip + underhand close grip) - for more bicep work, do a lighter set of overhead curl
Dumbbell Step Up: 1x8-10 per leg (do all reps for one leg before changing leg)
Overhead Cable Tricep Extension: 1x12-15 + dropset @ 60-70%
Machine Lateral Raise: 1x12-15 + dropset @ 60-70%
Leg Press Toe-Press: 1x12-15 + dropset @ 60-70%
*Full Body Day 2*
Hack Squat : 1x4-6 (heavy top set) + 1x8-10 (lighter back-off)
High Incline Smith Press @ 45-60° angle: 2x10-12 *30 s pause and superset with* T-Bar Row wide+close grip/Chest Supported Incline Dumbbell Row: 2x10-12
Seated Leg Curl: 1x10-12 + dropset @ 60-70%
EZ-Bar Bicep Curl: 1x12-15 + myoreps @ 4 reps
Kneeling Cable Crunch: 1x12-15 + double dropset @ 70% & 40-50%
Legend
Thanks so much man!
So if you're doing the 3 day split, and split the 2nd full body day into an upper and lower, that's only 5 exercises for upper (I'm including the cable crunch as part of the upper) and 2 for lower?
Best thing about full body routines is that you can do a push/pull/leg circuit for three exercises to minimize rest time and finish even faster.
I always look for someone like you and i'm always glad when I find them. TAKE MY LIKE, DAMMIT
Day 1:
0:40 Flat dumbbell press 1 set 4-6 reps heavy 1 set 8-10 reps backoff weight
1:50 Dumbbell RDL 3 sets 8-10 reps
2:34 2-grip lat pulldown 2 sets 10-12 reps
3:00 Dumbbell step up 1 set 8-10 reps
3:50 Overhead cable triceps extension 1 set 12-15 reps + dropset
5:00 Machine lateral raise 1 set 12-15 reps +dropset
6:00 Leg press toe raise 1 set 12-15 reps+dropset
Day 2:
6:50 hack squat 1 set 4-6 reps 1 set 8-10 reps
8:00 superset 2 sets high incline smith press 10-12 reps and T-bar row 10-12 reps
9:38 Seated leg curl 1 set 10-12 reps+drop set
10:18 ez bar bicep curl 1 set 12-15 reps
11:20 cable crunch 1 set 12-15 reps+double drop set
Ryan, you are appreciated! 💎👏🏽
The great thing about this, is all of it can be done at planet fitness where they don’t have a way for people to do barbell exercises outside of the smith machine. I would do single arm dumbbell rows as heavy as I could as a superset with my incline overhead dumbbell presses as well. Very efficient.
Thanks man
Very much appreciated
Yall are so real for this
Day 2 seems much shorter in time or is it just me? 🤔
I'm a beginner lifter, 40 y.o. and limited by family life. This is almost the exact program I've been following for 3-4 months with some really exciting variation. Just what I needed to boost my failing enthusiasm and give a confidence boost. Awesome
Nice, keep up the hard work!
You got this brotha. Keep up the good work
Did it work?
My man.
What is the really exciting variation? Or is it a secret?
You’re a good man Jeff. You’re helping the masses.
Yup, I agree, my trainer teach me nothing coz it is a cheap gym, I learned lot from him, moreover I took biochemistry in undergrad recently and same height as Jeff, so he is the guy I wanna be,,
Building the masses*
The chest, back, shoulder, arm, and leg masses.
And the massless.
Its Just a job..
You deserve the utmost credit for not only the thorough research on which you base your points - in every video - but perhaps even more for the calm, collected, and holistic manner in which you express your views. In a world where people generally seem to be easily drawn into black-or-white thinking and aggressive outbursts of ideological opinions, regardless of the subject matter, you are a salutary example to the contrary. It seems to me that you are genuinely interested in being on a journey of discovering the truth and sharing your and others' findings in a non-forceful and somewhat tentative manner.
All of this makes your expression very approachable, extremely attractive, interesting, and easy to listen to, and is a testament that not only are you an absolute beast of a man physically, but mentally as well. Keep up the good work!
Bro could I please hire you to write my essay 🤣
@@wilsonwong9968 Lol. i greatly appreciate your vote of confidence but unfortunately my hands are currently full with essays of my own. Regardless, i'm sure you are able to ace that essay by yourself!
@@roastedpeanutsandchicken many thanks for your most kind words, dear fellow!
I appreciate Jeff by giving us a glimpse of hope; the fact that we can make gains without doing 10-20 sets per muscle group. However, I think there's one thing that Jeff did not calculate and that is the higher the variety of different machines, the longer the expected waiting time. Therefore, I mostly do barbell exercises where I can take one squat rack and do 70% of my training there. Minimizing waiting time in commercial gyms, especially when you go during the peak hours (due to work).
Here is my minimalist training that I've been following for long time:
Fullbody A:
3x 6-12 - Pull-Ups
3x 6-12 - Incline Bench Press
3x 6-12 - Romanian Deadlifts
2x 10-20 - Side Lateral Raises
2x 10-20 - Calf Raises
Fullbody B:
3x 6-12 - Bent-Over Rows
3x 6-12 - OHP
3x 6-12 - Bulgarian Split Squats
2x 10-20 - Facepulls
2x 10-20 - Captains Chair
3/5 exercises or 9/13 sets is done in a squat rack; approx. 70% of total training volume (no time waisted changing machines)
You can do a set of arms if you like as well.
You can go 2x per week (A, B) or 3x per week and do (A, B, A, ...)
Total sets per workout: 13 sets
Total minutes per workout: approx. 50 minutes
This is really good mate, thanks for taking the time. Question: Are you maxing for each set weight wise or are you backing off for last one?
@@adamp8042 I almost never max out. Never really enjoyed doing the first set then do 30-50% less reps on the next set.
Depends on your goals though. For me, I want to be active, get physical balance, move some weights and enjoy myself. I keep an eye on progressive overload but I try to not get obsessed by the numbers. What I do is far from optimum but this way I'm motivated and consistent which is my global optimum.
So my answer/advice to you: as long as you push yourself, do whatever you enjoy.
Your point is valid about waiting time for many equipments. Squat/power rack and a barbell is really a good time efficient way. And effective as well. You can do squat, bench, OHP, all in one place. Even dead and barbell rows are possible.
This is exactly what I needed. I workout from home so I don't have all the machines Jeff is using. I have a squat rack, a barbell, some weights, and a few adjustable dumbbells.
I'm going to use this split, thanks brother.
You're not really working your biceps here at all
Jeff, I just started a new job that has taken a massive bite out of my usual training time. The timing of this video release almost felt like divine intervention. Thank you
SAME HERE!
It is
As a busy working dad with 2 jobs, this is just what I needed. Thanks.
2 jobs? America hell yeah!
Anyone who doesn't want to be part of the average@@redwhite_040
Read "Body By Science" by Doug McGuff, you'll like it even more.
Agreed. Do u do 2 times or 1 time a week
@@walletphonekeys I'm actually doing the ATG program now (Kneesovertoesguy)
Man, this is brilliant. I don't have kids nor work a gazillion hours a week, but still don't want to stay 2 hours in the gym doing 20 sets/muscle. Thank you so much.
Best fitness video I’ve seen on TH-cam. Straight to the point, no waffling or over complicating things and very informative. Great work mate and thank you 👍🏻
Update after doing this routine + creatin for 3 months:
Reduced body fat percentage from 14% to 11%
Gained 3.4kg muscles and lost 1.1kg of fat
I changed like 2-3 of the exercises, but mostly followed this, going 2 times per week to the gym and 1 additional time just for flexibility without weights.
I’ll stop the creatine and will give another update in 3 months
Thank you for this routine, has never been so enjoyable to go to the gym - takes me somewhat from 35-45 minutes.
Any update sir?
@@user-ro4er5ys5z thanks for the reminder
no good updates tho
Stopped taking creatin and since then:
Lost about 3kgs again
Gained 3% in body fat again
However I also went to the gym only 18 times in the last 3 monthe due to injury, being out sick and then on vacation.
Now I will add creatin again and try to stay healthy, so let’s see in 3 months again!
@@niicooliinhoo Just as an FYI, Creatine can affect bodyfat and lean mass tests such as DEXA. This sounds in line with your results difference on and off creative: ±3kg Muscle, ±3% BF
since discovering minimalist training my life has changed for the better. I have more free time and have seen better results in as little as 2 weeks. Honestly mate thank you. science based fitness has become a real hobby of mine and I want to focus on the word "hobby" because before it was an obsession and i was miserable. your videos have helped me to make adjustments in my life and I am so much happier for it. appreciate Ya
edited for piss poor grammer 😆
You forgot to finish your sentence with a period. “Joking”
In 2 weeks muscle changes are unnoticeable , you're trippin man
@@YamanoRyuu eh 2 weeks was a round down and I was training before switching to the minimalist style so there's carry over from that my dude.
@@Undecentralized you're hilarious dude 🤣 good one. Well done
Yes! I got my dad to preorder this program. I've been trying to get him to lift so he doesn't waste away as he ages. I even bought him the full spectrum of equipment (smith machine, weights, bench, dumbbells, etc). Can't wait for him to get started and see how good it feels to get stronger and feel better!
You’re a good son.
Way to go, man! That's really great of you. I hope he finds much joy and health through it. Best of luck to you and your father 👍💪
Dude Brad that's awesome!!! I love it. Has he been getting into the routine of it yet or feeling any improvements?
You are a g doing that for your dad💪🏽
Gotta give us an update on this later
You are the only one who understood the masses. The students, officers and others who can't afford to have a 3hr workout. Love your work. Keep it up!!! ❤❤❤
This is every working dad's workout! Nearly 50, full-time job and 2 very active middle schoolers. I don't want to miss any of their activities, but I need to keep moving. Just what I needed. Thanks!
A lot of us dads with full time jobs and small children absolutely love these!
That’s for sure
Amen to that! 🙌
Which one did you get boss.
@@MrJose021292 what do you mean?
@@TheBlooRayChannel how many days per week
Kudos to you for not only selling solid programs, but giving clear explanations of how to update/modify them to fit changing circumstances. I'm re-running a heavily modified version of your original Powerbuilding program right now. I'm a much more advanced lifter than when I first bought that program, and my home gym setup has evolved quite a bit too, so it was fun to play around with the volume and exercise selection to fit my current goals without sacrificing the precision of your progression schemes on the main lifts.
The most I can do with work is 3-days per week if I go from 5 a.m, but that is so much better than just cardio like I was doing before. You're doing a great service for people who don't have the time.
Full body day 1
1. Dumbell bench 0:38
1x4-6 + 1x8-10
2. Dumbell RDL 1:43
2x8-10
3. Lat pulldown(2 grips) 2:30
2x10-12
4. Step up 2:59
1x8-10
5. Overhead tri extension 3:50
1x12-15+dropset
6. Lateral raises 5:00
1x12-15+dropset
7. Calves 5:57
1x12-15+dropset
Day 2
1. Hack squat 6:47
1x4-6 + 1x8-10
2. Antag superset(chest+back) 8:09
Incline bench+T-bar row
2x10-12
3. Hamstring curl 9:40
1x10-12+dropset
4. EZ curl 10:12
1x10-12+myoreps
5. Cable crunches 11:20
1x12-15+double dropset
Thank you, needed this
Thanks boss
dbz
How do I determine the specific weight I should use for each set ?
@@nassimmouelhi5294try out, work from there, look how many you can possibly do and track it
Literally came right on time for me. I’m diving into weight lifting for the first time full time… I used to prioritize cardio and never saw physique changes, just weight changes before. So thank you for this
I found this video at the right time, as I was committing to hitting the gym harder, after focusing on half-marathon training for the previous 20 weeks. It's been a game changer for me in the last few days. I still spend over an hour in the gym, but generally get a workout done in 45 minutes now, then 20 minutes of stretching and 15-20 minutes of sauna, and it's been really amazing for recovery and my desire to want to do the session. And I love the whole heavy/back off sets, because moving a lot of weight is pretty fun.
I had been doing a full body 3x per week routine, and I just cut all my workouts back by 1 set. 3 became 2 and 2 became 1. I still make progress and I leave the gym over an hour sooner.
As a guy who doesn't love bodybuilding/lifting and only does it to stay in shape THANK YOU JEFF. Will definitely be giving this a try for the next few months.
FULL BODY DAY 1
0:30 warm up: 2-3 mins of brisk walking, plus a few dynamic stretches (a few arm swings and leg swings).
0:38 dumbbell press, 2 sets: 1 set for strength (4-6 reps) and 1 set for hypertrophy (8-10 reps).
1:43 dumbbell deadlift: 2 sets of 8-10 reps.
2:30 lat machine: 2 sets of 10-12 reps (1st set with a overhand middle grip, 2nd set with a underhand close grip), plus a super set of bicep curl.
2:57 quads: 1 set of 8-10 reps.
3:35 get to failure, or at least within 1 rep of failure.
3:49 triceps: 1 set of 12-15 reps + 1 dropset (drop 30-40% of the weight).
5:00 lateral shoulder raises: 1 set of 12-15 reps 5:20 as long as u're taking the muscle to failure with good form, the fibers will be maximally recruited. 5:45 after reaching failure, drop the weight by 30-40% and go to failure again to really finish the fibers off.
5:56 calf leg press: 1 set of 12-15 reps, and once again, after reaching failure, drop the weight by 30-40% and go to failure again. keep good form, don't bounce on the dropset.
FULL BODY DAY 2
6:45 hack squat: 1 set x 4-6, 1 set x 8-10. 7:05 for barbell back squats he would need 5 warm up sets, before his 3 working sets, while (7:10) for hack squats he only needs 2-3 warm up sets. 7:26 push through ur heels. 7:31 he rests for about 3 minutes after the strength set. 7:34 for the hypertrophy set, u wanna control the negative more, u wanna have better mind-muscle connection rather than just moving the weight.
7:54 high incline chest press + row superset: 2 sets each x 10-12. these 2 exercises will also hit the upper chest and the rear delts. 9:14 even tho it's a superset, he will still rest 30-60 seconds inbetween sets to catch his breath.
9:37 leg curl: 1 set x 10-12 reps + dropset. 10:05 since we're only doing 1 set, we're taking it all the way to failure, then dropping the weight back by 30-40%, and going to failure again.
10:12 bicep curl: 1 set x 10-15 reps to failure + as many myoreps as we can (aka rest for 3-4 seconds and do another 4 reps. once we cannot do 4 reps this way, the set is done).
11:05 remember that it isn't until near the very end of a set, that reps become maximally hypertrophic
11:20 cable crunches (abs): 1 set x 12-15 reps to failure, then 2 dropsets (drop the weight by about 30% and go to failure, then drop the weight by another 20-30% and go failure again).
Underrated comment
@@shanebeck18 haha thanks. here's a practical summary from Jeff Nippard's 2 videos on minimalism:
MINIMALIST RULES OF THUMB
- generic warmup: 2-5 minutes of like brisk walking and a few dynamic stretches.
- for strength: 1 set for 1 rep, 1 set for 3 reps, and 1 set for 5 reps. once or twice a week.
- for hypertrophy: 1 set of 8-15 reps to failure, then 1 or multiple dropsets to failure [based on how u feel i'd say, listen to ur body].
@@HakuCell what do u think about this one
MONDAY(UPPER BODY 1) -
FLAT DB PRESS 1 SET 4-6 REPS HEAVY 1 SET 8-10 REPS BACKOFF WEIGHT
MACHINE LATERAL RAISE 1 SET 12-15 REPS + DROPSET
HIGH INCLINE SMITH PRESS 1 SET 10-12 REPS
OVERHEAD CABLE TRICEPS EXTENSION 1 SET 12-15 REPS + DROPSET
TUESDAY(LOWER BODY 1) -
DB STEP UP 1 SET 8-10 REPS
LEG PRESS 2 SET 8-10 REPS
SQUATS 2 SETS 1 SET 4-6 REPS 1 SET 8-10 REPS
LEG CURLS 1 SET 10-12 REPS + DROP SET
WEDNESDAY(UPPER BODY 2) -
PULL UPS 2 SETS TILL FAILURE
DB RDL 3 SETS 8-10 REPS
2 GRIP LAT PULLDOWN 2 SETS 10-12 REPS
INCLINE DB ROWS 2 SETS 10-12 REPS
EZ BAR BICEP CURL 1 SET 12-15 REPS
Any rest between the 2 sets of dumbbell press on day 1?
How do I determine the specific weight I should use for each set ?
I love your minimalist and (time) efficiency videos. For most people with a full-time job and somewhat of a social life, this is the best approach, and it works.
I do an intense 30-minute full body workout every 3 days for some time now and got very good (not perfect, though) results.
Thanks to you, I am able to progressively overload, without extending the time to much.
Thank you so so much!
This has been super helpful for me as I can’t spend 2+ hours in the gym now that college is in session, but also for my friend who is new to lifting. These minimalist videos are easily some of the best on your channel as they’re useful for ALL lifters.
Trust me dont do this routine. 1 set for a muscle will literally do nothing. Instead do a typical full body routine or upper lower and then use something called supersets where you do push ups for example and then with little to no rest go to pull ups. and then repeat that 3 times it essentially cuts a workout in half since your not resting for 3 minutes and how it works is that when your doing the pull ups, your chest and triceps are rest and when your doing the push ups your back and biceps are resting.
@thebanj0271 firstly, 1 set to failure will induce growth (in beginners atleast). Secondly, he isn't doing only 1 set for any major muscle. For back he did 4 sets, for chest he did 4 sets, for hams he did 3 sets, for quads he did 3 etc.
This routine obviously isn't for those trying to maximise muscle, he explained that.
My family has a history of cardiovascular diseases, so doing cardio is a must in order to keep my heart as healthy as possible. Your program is perfect for me because I don't have to abandon weight lifting, which is what I enjoy the most, in order to do cardio all in 1 hour.
I can probably dedicate more time to the gym later, but right now I'm working and studying, and it can be hard to make time for everything.
Thank you, Jeff.
It's Nutrition Keeps Heart More Healthier Than Doing More Cardio 🤔
Don't overdo cardio. Overgrown heart is not good too but yeah it's not easy to get there fortunately.
@@manoharreddy6076 not really, unless you are overweight from excess calories. If you are at a healthy weight then cardio plays a bigger role than nutrition
@@AniviaS It isn't only about caloric balance. If you want healthy body (including heart), you must give your body quality nutrients - enough of omega 3, vitamins, minerals and to not eat overprocessed meals full of shits.
Absolutely that's awesome Christian and I'm right there with you. I have spent only about 3 hours a week training the past 4 or 5 years and have seen tremendous results. It takes way less than you think when you are consistent
That's EXACTLY my style of training for the last 5 years! It makes MAXIMUM sense!
Doing the 2x per week or more? Also is there a difference in terms of gains?
@@ee7369Gains = weekly volume of HARD-enough sets. Frequency training per muscle, minimum 2, maximum 4 per week.
I have been doing this workout for 6 weeks now and it's pretty awesome.
I even feel like progressing in terms of muscle response
did u gain alot of muscle ?
I've been doing this workout for a week and a half now and I am loving it! I do the 3x version since it adapts better to my life schedule specially if for any reason I need to skip the gym one day, I can simply move one of the days around easily. I find a lot of value from the minimalist approach overall for people that like me love the gym but can't afford to live there either. Just wanted to make sure Jeff knows, and people that fit this profile, how much appreciation I have for this workout plan. Thank you!
Hello! Does i have it on youtube? I cant find it :/
Been exercising with your new minimalist program for two weeks now, at first I really felt it was short but now I'm really feeling how effective and time efficient it is, as a busy father with a long job this program really helped me stick to my workouts better since its short, really thank you Jeff 👍
I'm in the same boat. I had actually been "cheating" to shorten up one of Jeff's earlier programs. Now that I can squeeze in the program as it's written I find I'm actually more likely to do it and work harder while doing so. Ditto thanks Jeff!
I also bought the programme and have "enjoyed" the first week, as much as I can enjoy making myself suffer. Do either of you two gents know what the A1 / A2 on some exercise on some days refer to?
@ItsCaden
I see. Didn't see such an explanation within the actual PDF, so I was unaware. Thanks.
Hey how are you doing now? Are you stll running that programm? Did you feel that performing less than 5 sets per week per muscle was insufficient or were you having enough work?
@@mario8833 believe it or not I still didn't change it... Best gains I've did in my life, it's because "as a busy father" this quick routine helped me stick to it, and ya an upper lower push pull legs was more than enough for a week
Just started my first full time job having graduated uni and the hours are pretty intense - I can’t wait to try this program!
Haven’t watched the video yet but I’ve been meaning to for awhile. I have recently been diagnosed with degrading disc disease at 20 years old, so I’ve had to stop lifting completely. I’m hoping this video will help me with maximizing gains using minimal exercises to prevent further injury so I can get back to doing what I love most! Thanks Jeff!
This is legit. I got into a really great routine for about 6 months last year (did a little full-body, some upper/lower, and a bit of PPL for a couple of months each). Then life got in the way, and I was spending 1.5 hours+ in the gym 3-4 days per week and just couldn't swing it. Really liking the idea of getting back into a consistent weight-training program with a minimalist approach.
I've been doing the following workout for past year since moving into an apartment, does me well -
Workout A -
3 Sets of dumbbell lunges
3 Sets of dumbbell bunch
3 Sets seated dumbbell overhead press
3 sets lateral dumbbell raises
3 sets bench tricep dips (I put my weights in a big hiking bag and strap it to the front to do dips, I'm up to 120 pounds, but have to have a sturdy backpack for this)
Workout B -
3 sets deadlifts (Dumbbell / barbell preferred though)
3 Sets bent over rows (barbell)
3 Sets bicep curls
3 sets dumbbell rows
I have just a bench for all of this plus some dumbbells, I use the ones from titan fitness, they're long and oddly shaped but can hold olympic plates that cross over to barbell too
Each workout is ~1 hour
imma just yoink your plan, as i also have just some dumbbells and a bench in a relarively small space
thanks:)))
44 years old, haven't worked out in about 12 years. Just getting back into it. I will be following this to a tee. Thank you, looks like a solid program
how did it go man
This helps me a lot, as 3 years ago I purchased your upper lower split program and it worked wonders for that 1-2 years.
Now my time is different and I can barely make 2 days in the gym. So today I'm gonna start this, thanks again Jeff
This is what the masses truly needed.! Grt work as usual Jeff!
I was gonna poo-poo on this program. Then I saw a friend who is new to bodybuilding, to the gym itself, at age 39, and out of a devastating tragedy that left him on the edge of suicide and bad self-esteem issues plagued him plus being skinny and fat (truly looked like an earthworm that swallowed a pea). He put up 20lbs of lean muscle in 6.5 months. So, as much as I'd hate to admit it, your stuff works. And he hasn't harmed himself since month 2. Thanks for your hard work, @JeffNippard
You can’t put on 20 pounds of muscle in 6 months dummy
Why would you “hate to admit it”..?
@@cristobalbalenciaga7295bc no one wants to admit they are wrong. he doesn’t hate to admit it helped his friend, he hates to admit that he was wrong about its effectiveness. dont be so quick to judge.
That's kind of an insane thing to divulge 😂 openly regarding someone else's business about their mental health, body type, ect.
@@IdolikethisYeah man, that's kinda weird. Maybe this IS about him. Sometimes people speak in third perspective, to get good feedback and having protection from criticisms 😅 because it is their "friend" when faults are exposed.
At least this is all useful information and we all learn from it 😊👍
Thank you man, I just started working 50 hours weekly and it's been really difficult to find the time to workout
@@healthality5001what is the point of your comment? Yes, peoples lives and priorities are different.
@@healthality5001wow ur so cool
@@healthality5001So on average you work more than 12.8+ hours per day, sounds like you're not getting much free time unless you don't prioritise sleep
I love that you workout in public gyms it’s way more realistic and connects in a great way with the viewer. This is what we will be dealing with; machine placement, availability. Great job
Did these workouts for the first time this week. 42 minutes after the warmup, and good gracious, do I feel it. Love it.
Been doing 2 full body workouts per week nearly 2 years,it works perfectly.💪💪😎😎🔥🔥
That is exactly the knowledge the mass needs! Great Help Jeff! This gives all people ,who are limited in time, hope and motivation to get to their dream physique.
1st time with day 1 workout just finished in 48 mins felt great. Thank you!
Thank you ! Finally a decent program for us full time working parents, I can only manage 2 days a week, so I've purchased the programme, and implementing it today,
Thank you again!
I love the video Jeff! I would recommend adding some annotations that define some of the technical terms that Day 0 beginners may not know, like myo-rep, RPE, AMRAP, etc. That would be the easiest way to quickly answer the immediate questions many beginners will have upon seeing this video. My video game loving coworker has told me how he “doesn’t want to get ripped or jacked” but does “want to know the bare minimum to maintain and promote good health”. I know I’m not the only one who will immediately share this video with several people.
🎯 Key Takeaways for quick navigation:
00:00 🏋️ *Minimalistic workout under 45 mins, 2 days per week, with options for 3, 4, or 5 days per week.*
00:43 🏋️♂️ *Start with 2 sets of flat dumbbell press: heavy set (4-6 reps) and lighter back-off set (8-10 reps).*
01:55 🦵 *Dumbbell Romanian Deadlift for hamstrings: focus on hip movement, maintain a smooth cadence.*
02:37 💪 *Two-grip lat pulldown (overhand and underhand) followed by overhead curls for biceps.*
03:04 🏋️♀️ *Dumbbell step-up: single working set, emphasize perfect execution, go heavier than usual.*
04:01 🤳 *Overhead cable tricep extension for triceps: one set (12-15 reps) + drop set.*
05:13 🏋️♂️ *Machine lateral raise: one set (12-15 reps) + drop set for side delts.*
06:09 🦵 *Horizontal toe press for calves: one set (12-15 reps) + drop set.*
06:51 🏋️♂️ *Full body day two starts with hack squat: heavy top set (4-6 reps) + back-off set (8-10 reps).*
08:01 🏋️♂️ *Antagonistic superset for chest and back: high incline Smith machine press + t-bar row.*
09:51 🦵 *Seated hamstring curl: one set (10-12 reps) + drop set.*
10:19 💪 *Easy Bar bicep curl: one set (12-15 reps) + Myo reps for added intensity.*
11:30 🧘 *Cable crunches for abs: one set (12-15 reps) + double drop set to finish the workout.*
11:59 🔄 *Adapt the program for 3, 4, or 5 days per week by adjusting volume and splitting workouts.*
Made with HARPA AI
Literally just what I was looking for since I’m on a severe time crunch. You’re the man!
Bought this course when it was on pre-order and I'm loving the short but intense workouts! It's also super motivating, thanks Jeff
Jeff just keep blessing us with these beautiful bangers
My Minimalist Workout Plan is watching Minimalist Workout Plan videos.
This man is doing a great service in the fitness world by staying true to science and allowing for efficient workouts/diets.
Your program design is always top notch. It's always a pleasure to watch you work.
You're doing great work. Thanks for the help. All the best.
Stay safe, stay healthy, stay happy.
Good shit man I’m sure he appreciates it
What if I don’t have access to a gym but definitely have access to pizza?
Pizza Press-
3x12-15
Pizza spins
3x8-10
Pizza Goblet squats
3x20
Pizza Bicep Curls
3x8-10
Do this 5-6 times per week💀
@@Jeddigity123 Thank you bruv. Saving a pie for you. 🍕
Well you’d have to stack a lot of dough to get a good workout
Yessir always hungry on the eternal bulk
We're all gonna die, so I guess die happy.
Thank you for the help Jeff! You’re awesome 🙏🏿✨🦾
m.th-cam.com/video/uZdv-TtiMkg/w-d-xo.html
Thanks for making this Jeff, always appreciate the evidence-based advice and totally need this on a busy schedule. Start tomorrow! 💪
I've been trying to lock down a 30 minute 6 day PPL. This helps a lot!
Same! 30 mins would be perfect
I pre ordered and got the full package. Been rocking the 4 day split. Very effective. I have been a bit confused though on prescribed rest times as to if they apply to warm up sets or not.
I can't answer for Jeff but in general it is unnecessary to rest between warmup sets. That said, if you feel like you need to then go ahead.
Great video Jeff. This is exactly the training schedule I needed! Thanks a lot for your efforts brother 👍
This is amazing! As a working family man, two days a week is statistically the most consistent option and wonderful entry point into fitness, or easier to scale back to instead of detained situation.
Been loving this program as a 5x per week schedule!
How have you split up the exercises between days?
Your thoughts on switching up the order of the exercises? Just to increase efficiency
I love that when in doubt about a given paper you looked at the confirmation of the quality of the study and then at the plausibility of the claim.
this is awesome. would love to see a version of this utilizing only barbell exercises for the home gym folk among us who use compound lifts. I do a minimalist workout using squats, bench press, deadlift, rows, pullups, lunges, military press and the occasional calf raise.
Thank you for this! I no longer leave the gym with it being pitch black 😅
On week 4 of this plan, and I'm honestly surprised by the results. I'm more sore than I thought I would be. Im getting better at pushing through to actual failure. The first few weeks I felt very mentally drained 75% of the way through the plan. Now I'm still feeling mentally drained after but I'm getting higher intensity and numbers too.
You doing the 2x per week?
@@ee7369I was, yes. And I was an intermediate lifter that had stopped lifting for about 5 months because I was too busy. So it was a great way to get back into it
Thank you so much jeff. I am doing this wheightlifting for about 3 years now, but 1 year semi seriously.
I really struggle with adherence and sometimes it seems daunting. Leg day is always intense and it is like a wall.
And you don't always want to overcome that wall.
Knowing that 3 supersets of RDL's and lunges is enough for over 60% of the max gains is reassuring.
Thanks
Been reading and listening to a lot of Mike Mentzer's work on high intensity training. Your work is a great compliment to his. Well done.
*Bro you're best in the Game*
*Technique Tuesday is best one*
*I follow PPL and every session hardly takes 1 hour, I complete my training within 50 minutes with atleast 3 exercises per muscle*
Fresh haircut Jeff, looking sharp. Big fan of minimalistic training styles. What is your thougths on doing a circular 3 exercise training style? Example: Dips | Pullups | Abs (rest) x3 rounds. And next workout ex. do Bsplit squat | shoulderpress | curls. Yes cardio is a factor here, but in time doing 3 exercises in order should be doable as long they are not on the same muscle group. I found this can be super time efficent, gives some cardio benefit and my strenght has actually improved in some areas. Not a routine for someone who wants to be a fulltime bodybuilder but for someone working long hours and need to get in a workout it has done wonders for me. Also the waiting time or need for equipment is usally alot lower and you can easy do it more times a week if you want to increase frequency on the musclegroups. Downside is if your a gymrat, spending 20 min on the gym everytime is maybe to efficient :D
Given that most of the exercises are only 1-2 sets, you have to go really hard on them, and not doing supersets helps with that. And given that the workout is already short, I'd prioritize the effort rather than cutting even more time.
Thank you for getting straight to the point! I followed the whole clipp with great enthusiasm, and Iam motivated now! :)
46 here. Been lifting since 17.
Nowadays I can not workout harder - and mostly often as I was used to in my 20s and 30s.
I adopted a similar 2-split, a push pull variation. I do hit legs each week with a single exercise, one week with dumbbell romanian DLs and the other with dumbbell lunges or goblet squats.
I have only dumbbells of various sizes, an adjustable bench, some kettlebell and some resistance bands but I'm working out as hard as possible each time and feel the soreness for days after. Maintaining size and conditioning with the minimum effort possible.
Great programs! I do similar. My only difference would be instead of splitting up one of the sessions into 2 sessions for a 3 day program, I'd simply do the first full body session again on day 3. So full body 1, full body 2, full body 1. Then rotate that the next week.
Would you approach a 4 day-a-week like day 1 full body 1 day 2 full body 2 day 3 full body 1 day 4 full body2?
It just hit me that this guy has been uploading for 7 years now. Thank you for everything Jeff. We are all grateful for you
I love that you give excercises and techniques instead of exact numbers and stuff, as well as room for flexibility. Everyone is different!
Bought the program about a week ago, I really like it. I love setting a minimum style, that way if I feel like doing more I can.
Plastic body had a small chip when th-cam.com/users/postUgkxUHHotQRjIQnfuxEeVotlkHVYWH0DXZoS I opened from box- would have sent back but it works well- using for warming up before exercising from full knee replacement- also use several times during day to keep movement easy. Sturdy, easy to use, easy to assemble (instructions didn’t match but easy to put together). Getting the same movement as the warm up bike at PT. Would suggest to order before surgery so you have it home ready to use when you can!!! Doesn’t take up a lot of space-not heavy so easy to move- not using for arms but I think it would work just as well
Would love to see a minimalist PPL routine.
Same
I bought the program in the week before launching. Working with the 4x per week program for like 2 weeks now and it’s great. Love it, like it. Thanks 👊🏽
I definitely am not a stay in the gym for 2 hours person … absolutely needed this
One thing I just started to take advantage of is the fact that many compounds work similar muscles with different target muscle bias. For example the squat and RDL both hit the glutes, lower back, upper back….but one focuses on the hamstrings and the other on the quads. So one workout I do RDLs, and a quad isolation. The next workout I do squats and a hamstring isolation. If I want any extra volume on some of those other groups I can do a little extra on my GPP days. This is helping me from blowing my back out trying to do deadlift variations and squat variations on the same day just to say I used a compound when I reality I’m getting more volume on muscles that I’m not focused on hitting than the actual target of my workout ( the hams, flutes and quads). Plus the fatigue is easier to manage while still hitting the same muscles overall
Nice video Jeff! I would really enjoy to see a "Science-Based Maximalist Workout" video too if you don't mind 😁
Exactly
Thanks man, this is exactly what I was looking for. You explain everything in great detail, cheers dude.
This has helped me out a lot in forming a weekly routine. Thanks for your videos! You rock
I am sure this content will be so well received. The goal should be to get everyone doing some form of exercise. The minimalist approach is great way to introduce or reintroduce people into the gym that have previously pressed pause through a lack of time
This has been a huge time saver for me! I bought this program, and I've started with the 4x/week one.
I'm using my home gym, so the substitutions are a welcome addition to the program.
Loving it so far! Keep it up!
how did you substitute the exercises to fit your home setup?
@@mustafar He offers 2 similar exercises for each one in the program. There was 1 or 2 where none of them would work, so I chose my own.
how is this program different to the one you bought?
@@CookiePire This video is pretty similar to the 1st couple days of the program.
Really enjoying the news on how less sets can still do wonders, thinking of following the video along with my home gym but have no cable machines at all.
Did you use dumbbells / manage fine without the cable exercises?
I love this new training workout i just purchased it,,im 56 and my days of being in the gym for long hours are over as my recover takes longer now so this is great for 3 days,ive got your eating plan in the other book but i wouldn't mind a few more vids on what you eat in a day and if its for cutting, bulking or recomp, thanks again Jeff for the great program
I bought the minimalistic split 5x a week and I love it! It makes a lot of fun to train more efficient. I was sick of all those high volume and it’s pretty nice to have fewer high quality sets instead of a lot of junk volume! I recommend this Programm!
Love you Jeff
I do think this is fairly well laid out for a full body routine. It has a lot of the elements that I like to use (antagonist supersets, rest-pause / drop sets on the last set). I'd be curious to see how the low level of volume works for hypertrophy. I usually hit 3-4 sets on my compounds per workout (9-12 sets / week) and 2-3 sets on my isolations (usually 8-12 sets per week, more on the muscle group that I'm focusing on, up to 16-20). The volume in this minimalist program should be plenty for maintaining muscle and strength, but you might need to go to higher frequency to get adequate volume for hypertrophy. If you have the time, adding in a few extra sets across the various exercises might make a lot of sense. Or you could do something like an 8-day split where you just alternate the FB workouts.
Watch his "How to train like a Minimalist" Video. You don't need a lot of sets to make your muscle grow.
@@goran5844 The problem is, most studies that focus on finding the minimum effective dosage are done entirely with untrained lifters. If that applies to you, then they're relevant. It's sadly not relevant to me, and I know that through personal experience (and logging everything).
You're welcome to give it a try and use your own experience to guide your lifting decisions. I'd highly recommend some level of experimentation with volume and training protocols, chances are that you'll find one that works great for you. Just be consistent, train hard and log everything. It'll be obvious when you look back after the months / years of hard work. 💪
IMO this approach could easily be adapted for a more intermediate lifter by adding sets. You would still be saving plenty of time, by just doing one or two additional sets per exercise.
You’re amazing bro! With this there’s no more excuse other than truly being too tired to go to the gym.
One of the most useful workout vids out there, definitely gonna try this, thanks Jeff!
*This is so motivational for me and many people. Watching every single video*
You motivated me to start my own fitnesschannel and I really love what I'm doing. I found my passion thanks to you. Hope one day my 100 subs will become 100k
btw hello from Ukraine!
Failure = till u can't no more?
Yes. When you fail the rep and aren't able to complete it
I am SO grateful you put this out. Been wanting something like this, and just stumbled across your video. Thank you!
I plateaued with this routine after about six months and so I switched routines. I’ve flipped the strength and drop off set, to make the drop set more as a warm up.
I read into Mike Mentzer’s Heavy Duty Routine (don’t shoot me yet), and kinda mixed the two. Two working sets one at 80% and the last to failure at 100%.
I’ve started seeing gains again. Jeff-Mentzer type routine.