Workout Routine

Jeff Nippard minimalist upper/lower variation extended

by jmuddappa

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

neutral grip pull up

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
5 +
amrap
60 sec
2
@RPE9
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 2.27 kg.

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

neutral grip pull up

4 sets

bench press

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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.27 kg.

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 2.27 kg.

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

tricep pushdown

1 sets

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 0.91 kg.

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

side lateral raise

1 sets

Fly

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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.27 kg.

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

Fly

2 sets

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 2.27 kg.

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

overhead triceps extensions

1 sets

seated shoulder press

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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.27 kg.

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

seated shoulder press

3 sets

Lower 1

romanian deadlift

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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 4.54 kg.

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

romanian deadlift

2 sets

bulgarian split squat

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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.27 kg.

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

bulgarian split squat

2 sets

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 2.27 kg.

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

calf raise

1 sets

leg curl

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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.27 kg.

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

leg curl

1 sets

Seated Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
10 +
amrap
60 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.27 kg.

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

Seated Calf Raise

1 sets

Upper 2

incline bench press

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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.27 kg.

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

incline bench press

2 sets

barbell row

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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.27 kg.

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

barbell row

2 sets

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 2.27 kg.

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

curl

1 sets

seated shoulder press

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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.27 kg.

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

seated shoulder press

2 sets

Lower 2

squat

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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 4.54 kg.

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 4.54 kg.

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

Seated Leg Curl

1 sets

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 2.27 kg.

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

Abs

1 sets

bulgarian split squat

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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.27 kg.

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

bulgarian split squat

2 sets

leg curl

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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.27 kg.

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

leg curl

1 sets

hanging leg raises

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

hanging leg raises

2 sets