Workout Routine

Jeff Nippard minimalist upper/lower variation (gym)

by Mustaparta

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

Workouts

Upper 1

bench press

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

bench press

2 sets

single arm row

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

single arm row

2 sets

overhead triceps extensions

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

overhead triceps extensions

1 sets

lateral raise

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

lateral raise

1 sets

Lower 1

romanian deadlift

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

romanian deadlift

2 sets

Step Up

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

Step Up

1 sets

calf raise

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

calf raise

1 sets

Upper 2

incline bench press

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

incline bench press

2 sets

dumbbell row

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

dumbbell row

2 sets

curl

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

curl

1 sets

Lower 2

squat

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

squat

2 sets

good morning

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

good morning

1 sets

Jack Knife Pullover

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

Jack Knife Pullover

1 sets

Full 1

bench press

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

bench press

2 sets

romanian deadlift

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

romanian deadlift

2 sets

lat pulldown

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

lat pulldown

2 sets

Seated single leg press

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

Seated single leg press

1 sets

Overhead Triceps Extension

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

Overhead Triceps Extension

1 sets

calf raise

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

calf raise

1 sets

side lateral raise

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

side lateral raise

1 sets

Full 2

incline bench press

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

incline bench press

2 sets

t-bar row

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

t-bar row

2 sets

squat

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

squat

2 sets

curl

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

curl

1 sets

good morning

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

good morning

1 sets

Jack Knife Pullover

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

Jack Knife Pullover

1 sets