Workout Routine

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Jeff Nippard minimalist upper/lower variation extended

by jmuddappa

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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

neutral grip pull up

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
90 lbs
5 +
amrap
60 sec
2
@RPE9
90 lbs
5 +
amrap
60 sec
3
–
–
5 +
amrap
60 sec
4
–
–
5 +
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 %

neutral grip pull up

4×5+

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

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+

side lateral 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 2 lbs.

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

side lateral raise

1×15+

Fly

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
33 lbs
10 +
amrap
60 sec
2
@RPE10
33 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 %

Fly

2×10+

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
15 +
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 %

overhead triceps extensions

1×15+

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
20 lbs
7 +
amrap
60 sec
2
@RPE10
20 lbs
7 +
amrap
60 sec
3
@RPE10
20 lbs
7 +
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 shoulder press

3×7+

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

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

2×10+

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
18 lbs
10 +
amrap
60 sec
2
–
–
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 %

bulgarian split squat

2×10+

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+

leg curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
33 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 %

leg curl

1×10+

Seated Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
70 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 %

Seated Calf Raise

1×10+

Upper 2

incline bench press

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

barbell row

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

barbell 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+

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
20 lbs
7 +
amrap
60 sec
2
@RPE10
20 lbs
7 +
amrap
60 sec

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

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

seated shoulder press

2×7+

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

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 %

squat

2 sets

Seated Leg 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 10 lbs.

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

Seated Leg Curl

1×15+

Abs

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 %

Abs

1×15+

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
20 lbs
7 +
amrap
60 sec
2
@RPE10
20 lbs
7 +
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 %

bulgarian split squat

2×7+

leg curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
33 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 %

leg curl

1×10+

hanging leg raises

Set
Reps
Rest time
1
12 +
amrap
60 sec
2
12 +
amrap
60 sec

hanging leg raises

2×12+