Workout Routine

Free

Jeff Nippard Minimalist

by Sai_krishna18

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3 day per week program

Sets marked @RPE are loaded by feel. Use the RPE calculator to turn a target RPE and reps into a weight from your 1RM.

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffacted
Light
Moderate
High
Very High

Workouts

Day 1

leg press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
85 lbs
6
180 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

leg press

1×6

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
180 sec

leg press

1×10

Incline dumbbell press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
17 lbs
10
120 sec
2
@RPE8
17 lbs
10
120 sec

Incline dumbbell press

2×10

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec

seated cable row

2×12

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec

leg curl

1×12

Curl cable (drop set )

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
100 sec
2
@RPE6
26 lbs
12 +
amrap
100 sec

Curl cable (drop set )

2×12+

cable lateral raise (drop set)

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
100 sec
2
@RPE6
26 lbs
12 +
amrap
100 sec

cable lateral raise (drop set)

2×12+

Cable Crunch (drop set)

Set
Intensity
Weight
Reps
Rest time
1
–
–
15 +
amrap
0 sec
2
@RPE6
15 +
amrap
0 sec

Cable Crunch (drop set)

2×15+

Day 2

Chest press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
35 lbs
6
180 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Chest press

1×6

Chest press

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
28 lbs
10
180 sec

Chest press

1×10

lat pulldown (switch grips after set)

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec

lat pulldown (switch grips after set)

2×12

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec

seated shoulder press

2×12

Overhead Triceps Extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
15 +
amrap
60 sec
2
–
–
15 +
amrap
60 sec

Overhead Triceps Extension

2×15+

Curl cable

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
100 sec
2
–
–
12 +
amrap
100 sec

Curl cable

2×12+

seated cable row (drop set)

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec

seated cable row (drop set)

3×12

Day 3

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

romanian deadlift

2×12

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec

leg press

3×12

leg extension (drop set)

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec

leg extension (drop set)

2×12

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
60 sec
2
–
–
12 +
amrap
60 sec

calf raise

2×12+

Weighted crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
15 +
amrap
100 sec
2
–
–
15 +
amrap
100 sec

Weighted crunch

2×15+