Workout Routine

Jeff Nippard Minimalist

by Sai_krishna18

3 day per week program

Workouts

Day 1

leg press

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

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

leg press

1 sets

leg press

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

leg press

1 sets

Incline dumbbell press

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

Incline dumbbell press

2 sets

seated cable row

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

seated cable row

2 sets

leg curl

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

leg curl

1 sets

Curl cable (drop set )

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

Curl cable (drop set )

2 sets

cable lateral raise (drop set)

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

cable lateral raise (drop set)

2 sets

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 sets

Day 2

Chest press

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

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

Chest press

1 sets

Chest press

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

Chest press

1 sets

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 sets

seated shoulder press

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

seated shoulder press

2 sets

Overhead Triceps Extension

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

Overhead Triceps Extension

2 sets

Curl cable

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

Curl cable

2 sets

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 sets

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 2.27 kg.

romanian deadlift

2 sets

leg press

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

leg press

3 sets

leg extension (drop set)

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

leg extension (drop set)

2 sets

calf raise

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

calf raise

2 sets

Weighted crunch

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

Weighted crunch

2 sets