The Best Science-Based Minimalist Workout Plan (Under 45 Mins)

Summary by Krater

Jeff Nippard demonstrates a 2-day minimalist full-body training routine with under 45-minute sessions, along with modifications for 3-, 4-, and 5-day schedules.

From the video

Answers: What is the best minimalist workout routine?

• Minimalist workout routines
• Full-body splits
• Time-efficient weight training
• Hypertrophy training principles
• Exercise selection and execution

Exercises

• Flat dumbbell press · dumbbells · 2 sets (1 heavy set for 4-6 reps, 1 back-off set for 8-10 reps)
• Dumbbell Romanian deadlift · dumbbells · 2 sets x 8-10 reps
• 2-grip lat pulldown · cable machine · 2 sets x 10-12 reps
• Dumbbell step up · dumbbells · 1 set x 8-10 reps per leg
• Overhead cable tricep extension · cable machine · 1 set x 12-15 reps + dropset
• Machine lateral raise · machine · 1 set x 12-15 reps + dropset
• Horizontal toe-press · leg press machine · 1 set x 12-15 reps + dropset
• Hack squat · hack squat machine · 2 sets (1 heavy top set for 4-6 reps, 1 back-off set for 8-10 reps)
• High incline smith press · smith machine · 2 sets x 10-12 reps
• T-bar row · t-bar row machine · 2 sets x 10-12 reps
• Seated leg curl · seated leg curl machine · 1 set x 10-12 reps + dropset
• EZ-bar bicep curl · ez-bar · 1 set x 12-15 reps + myo-reps
• Cable crunch · cable machine · 1 set x 12-15 reps + double dropset

What it concludes

• Dumbbells are more time-efficient and allow for a greater range of motion compared to barbells on minimalist routines.
• Overhead tricep extensions result in about 40% more triceps hypertrophy compared to regular pressdowns even when volume matched.
• Seated leg curls produce greater hamstrings growth compared to lying leg curls across a 12-week training study.