Workout Routine

Upper/Lower 1-5 Weeks

by pmerugu

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

Dead Hangs

Set
Intensity
Weight
Reps
Rest time
1
30 sec
2
30 sec

Dead Hangs

2 sets

Scapular Pull Ups

Set
Intensity
Weight
Reps
Rest time
1
5 +
amrap
60 sec
2
5
60 sec

Scapular Pull Ups

2 sets

Scapular Push Ups

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

Scapular Push Ups

2 sets

Assisted Pull Up

Set
Intensity
Weight
Reps
Rest time
1
–
–
5 +
amrap
100 sec
2
–
–
5 +
amrap
100 sec

Assisted Pull Up

2 sets

Incline Machine 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 %

Incline Machine Bench Press

2 sets

lat pulldown

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 %

lat pulldown

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

Machine 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 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

Machine Shoulder Press

2 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

Seated single leg press

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 %

Seated single leg press

1 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

leg extension

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 extension

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

t-bar 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 %

t-bar 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

hack 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 %

hack 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

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 2.27 kg.

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

Cable Crunch

1 sets

leg 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 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

leg press

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