The Best Science-Based Minimalist Workout Plan (Under 45 Mins)

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.

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** My Ultimate Guide To Body Recomposition:

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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:

Hamstring Curl Study:

Knees Over Toes video:

Training Minimalism Explained Video:

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Written by Jeff Nippard
Filmed by Matt Dziadecki & Jeff Nippard
Edited by Jeff Nippard

Music by Bankrupt Beats:

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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.

[JeffNippard]

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!

[Bobo-ywph]

I follow a mini-minimalist approach for my legs. 0 sets of squats 0 times a week.
Super time efficient!!

[ryanpitre]

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

[BaconatorDude]

*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%

[brianmoeller]

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!

[Whoisjulien]

You’re a good man Jeff. You’re helping the masses.

[kevinreusch]

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

[laurinollitaneli]

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!

[pgmredstone]

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

[benjaminmiller]

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

[zacharymilos]

As a busy working dad with 2 jobs, this is just what I needed. Thanks.

[DrPepperDependent]

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

[niicooliinhoo]

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.

[bradhend]

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!

[diegowushu]

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.

[TheBlooRayChannel]

A lot of us dads with full time jobs and small children absolutely love these!

[HakuCell]

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).

[Alex-qctj]

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

[syedsadiquh]

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!!! ❤❤❤

[segarrarios]

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.