Workout Routine

Free

Jeff Nippard minimalist upper/lower variation (gym)

by CalebCowen

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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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

bench press

2 sets

lat pulldown

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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

lat pulldown

2×10+

tricep pushdown

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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

tricep pushdown

1×15+

Lower 1

Romanian Deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
18 lbs
8 +
amrap
60 sec
2
@RPE8
18 lbs
8 +
amrap
60 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 10 lbs.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

Romanian Deadlift

2×8+

Seated single leg press

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
35 lbs
8 +
amrap
60 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

Seated single leg press

1×8+

calf raise

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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

calf raise

1×15+

Upper 2

incline bench press

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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

incline bench press

2×10+

t-bar row

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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

t-bar row

2×10+

curl

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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

curl

1×15+

Lower 2

hack squat

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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 10 lbs.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

hack squat

2 sets

Seated Leg Curl

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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 10 lbs.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

Seated Leg Curl

1×12+

Cable Crunch

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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

Cable Crunch

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+

hack squat

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

hack squat

2 sets

curl

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

curl

1×15+

leg curl

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

leg curl

1×12+

Cable Crunch

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

Cable Crunch

1×15+