Workout Routine

Free

Jeff Nippard minimalist upper/lower variation (gym)

by Mustaparta

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A variation of Jeff Nippards minimalist routine broken down into even shorter workouts by splitting out the upper and lower exercises into separate days

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
Unaffected
Light
Moderate
High
Very High

Workouts

Upper 1

bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
20 lbs
6 +
amrap
60 sec
2
@RPE9
18 lbs
10 +
amrap
60 sec

bench press

2 sets

single arm row

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
16 lbs
12 +
amrap
100 sec
2
@RPE9
16 lbs
12 +
amrap
100 sec

single arm row

2×12+

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
15 +
amrap
0 sec

overhead triceps extensions

1×15+

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
15 +
amrap
0 sec

lateral raise

1×15+

Lower 1

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
100 lbs
10 +
amrap
60 sec
2
@RPE8
100 lbs
10 +
amrap
60 sec

romanian deadlift

2×10+

Step Up

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
33 lbs
10 +
amrap
60 sec

Step Up

1×10+

calf raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
15 +
amrap
0 sec

calf raise

1×15+

Upper 2

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
95 lbs
12 +
amrap
60 sec
2
@RPE9
100 lbs
12 +
amrap
60 sec

incline bench press

2×12+

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
16 lbs
12 +
amrap
60 sec
2
@RPE9
16 lbs
12 +
amrap
60 sec

dumbbell row

2×12+

curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
15 +
amrap
0 sec

curl

1×15+

Lower 2

squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
120 lbs
6 +
amrap
60 sec
2
@RPE9
105 lbs
10 +
amrap
60 sec

squat

2 sets

good morning

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
100 lbs
12 +
amrap
60 sec

good morning

1×12+

Jack Knife Pullover

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
15 +
amrap
0 sec

Jack Knife Pullover

1×15+

Full 1

bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
20 lbs
6 +
amrap
60 sec
2
@RPE9
18 lbs
10 +
amrap
60 sec

bench press

2 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
100 lbs
10 +
amrap
60 sec
2
@RPE8
100 lbs
10 +
amrap
60 sec

romanian deadlift

2×10+

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
31 lbs
10 +
amrap
60 sec
2
@RPE9
32 lbs
10 +
amrap
60 sec

lat pulldown

2×10+

Seated single leg press

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
33 lbs
10 +
amrap
60 sec

Seated single leg press

1×10+

Overhead Triceps Extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
15 +
amrap
100 sec

Overhead Triceps Extension

1×15+

calf raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
15 +
amrap
60 sec

calf raise

1×15+

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
15 +
amrap
60 sec

side lateral raise

1×15+

Full 2

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
95 lbs
12 +
amrap
60 sec
2
@RPE9
100 lbs
12 +
amrap
60 sec

incline bench press

2×12+

t-bar row

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
70 lbs
12 +
amrap
60 sec
2
@RPE9
70 lbs
12 +
amrap
60 sec

t-bar row

2×12+

squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
120 lbs
6 +
amrap
60 sec
2
@RPE9
105 lbs
10 +
amrap
60 sec

squat

2 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
15 +
amrap
0 sec

curl

1×15+

good morning

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
100 lbs
12 +
amrap
0 sec

good morning

1×12+

Jack Knife Pullover

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
15 +
amrap
0 sec

Jack Knife Pullover

1×15+