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

[@JeffNippard]

Oh! In case you want some more background on the science behind minimum effective dose training, watch my latest science explained video on training minimalism here: kzbin.info/www/bejne/rpSXgKewdtOJg6s I also just finished recording a 1 hour podcast with a leading researcher in the area of minimum effective dose training! It's amazing. I'll aim to upload that within the next week or so. Subscribe to my podcast channel here if you want to have an eye out for that: kzbin.info Other than that, I hope you guys enjoy the video and I'll be back with a very special upload that I've been working on for literally years this weekend! See you soon. Peace!

[@_yuri]

i have some backpain but thanks to this i will start gym again using this in a couple dYs

[@AshleyBitton]

can't wait to listen to that podcast and I'll be on the lookout for that upload this weekend, can't wait! 🤗

[@justadude1477]

I hope I can get a response. Do you have a alternative to this workout, or general strength workout, for someone who ONLY has access to a squat rack/bench press?

[@L.I.T.H.I.U.M]

@@justadude1477 You can target all the muscles with a squat rack and a bench press. Assuming the barbell and weights are available.

[@stian7479]

@@justadude1477 you can replace the exercises with their barbell counterparts: bb squats, bb rdls, bb bench press, bb curls, bb rows etc

[@Bobo-yw4ph]

I follow a mini-minimalist approach for my legs. 0 sets of squats 0 times a week. Super time efficient!!

[@justinly974]

I like a little more volume, so I do 0 sets 3 times a week. Been working great for me

[@joellawrence3855]

@@justinly974 😂😂 y’all go to the gym for legs?

[@MultiCaRaDeCoNcHa]

Have you tried 0 resistance squats? You lay on a flat bench and just stay there

[@Zure467]

I'm gonna try this. Thanks!

[@flopiesch9476]

yes sitting down and getting up while on the couch in the evening is enough leg hypertrophy

[@ryanpitre1593]

Day 1: 0:40 Flat dumbbell press 1 set 4-6 reps heavy 1 set 8-10 reps backoff weight 1:50 Dumbbell RDL 3 sets 8-10 reps 2:34 2-grip lat pulldown 2 sets 10-12 reps 3:00 Dumbbell step up 1 set 8-10 reps 3:50 Overhead cable triceps extension 1 set 12-15 reps + dropset 5:00 Machine lateral raise 1 set 12-15 reps +dropset 6:00 Leg press toe raise 1 set 12-15 reps+dropset Day 2: 6:50 hack squat 1 set 4-6 reps 1 set 8-10 reps 8:00 superset 2 sets high incline smith press 10-12 reps and T-bar row 10-12 reps 9:38 Seated leg curl 1 set 10-12 reps+drop set 10:18 ez bar bicep curl 1 set 12-15 reps 11:20 cable crunch 1 set 12-15 reps+double drop set

[@supacamoo]

Ryan, you are appreciated! 💎👏🏽

[@jmitchell6094]

The great thing about this, is all of it can be done at planet fitness where they don’t have a way for people to do barbell exercises outside of the smith machine. I would do single arm dumbbell rows as heavy as I could as a superset with my incline overhead dumbbell presses as well. Very efficient.

[@kermitdaphrogge525]

Thanks man Very much appreciated

[@whiskers08spot09]

Yall are so real for this

[@tofolcano4670]

Day 2 seems much shorter in time or is it just me? 🤔

[@BaconatorDude]

*Full Program* *Full Body Day 1* Flat Dumbbell Press: 1x4-6 (heavy top set) + 1x8-10 (lighter back-off) Dumbbell Romanian Deadlift: 2x8-10 2-Grip Lat Pulldown: 2x10-12 (overhand middle grip + underhand close grip) - for more bicep work, do a lighter set of overhead curl Dumbbell Step Up: 1x8-10 per leg (do all reps for one leg before changing leg) Overhead Cable Tricep Extension: 1x12-15 + dropset @ 60-70% Machine Lateral Raise: 1x12-15 + dropset @ 60-70% Leg Press Toe-Press: 1x12-15 + dropset @ 60-70% *Full Body Day 2* Hack Squat : 1x4-6 (heavy top set) + 1x8-10 (lighter back-off) High Incline Smith Press @ 45-60° angle: 2x10-12 *30 s pause and superset with* T-Bar Row wide+close grip/Chest Supported Incline Dumbbell Row: 2x10-12 Seated Leg Curl: 1x10-12 + dropset @ 60-70% EZ-Bar Bicep Curl: 1x12-15 + myoreps @ 4 reps Kneeling Cable Crunch: 1x12-15 + double dropset @ 70% & 40-50%

[@Ab-ye8wp]

Legend

[@s.khan5805]

Thanks so much man!

[@obsessivefanboy7]

So if you're doing the 3 day split, and split the 2nd full body day into an upper and lower, that's only 5 exercises for upper (I'm including the cable crunch as part of the upper) and 2 for lower?

[@andrewso7497]

Best thing about full body routines is that you can do a push/pull/leg circuit for three exercises to minimize rest time and finish even faster.

[@KaddisKing93]

I always look for someone like you and i'm always glad when I find them. TAKE MY LIKE, DAMMIT

[@brianmoeller3539]

This is every working dad's workout! Nearly 50, full-time job and 2 very active middle schoolers. I don't want to miss any of their activities, but I need to keep moving. Just what I needed. Thanks!

[@KristijanKL]

yes and I added freezer bags of food for pressure cooker meals instead of boring rice / broccoli / chicken to make sure I get calories and proteins I need. Keto version 200 - 400 calories under the goal and get carbs I am in the mood during the day. or none if I need thanks to this I dont have to think about food and exercise

[@pgmredstone]

I appreciate Jeff by giving us a glimpse of hope; the fact that we can make gains without doing 10-20 sets per muscle group. However, I think there's one thing that Jeff did not calculate and that is the higher the variety of different machines, the longer the expected waiting time. Therefore, I mostly do barbell exercises where I can take one squat rack and do 70% of my training there. Minimizing waiting time in commercial gyms, especially when you go during the peak hours (due to work). Here is my minimalist training that I've been following for long time: Fullbody A: 3x 6-12 - Pull-Ups 3x 6-12 - Incline Bench Press 3x 6-12 - Romanian Deadlifts 2x 10-20 - Side Lateral Raises 2x 10-20 - Calf Raises Fullbody B: 3x 6-12 - Bent-Over Rows 3x 6-12 - OHP 3x 6-12 - Bulgarian Split Squats 2x 10-20 - Facepulls 2x 10-20 - Captains Chair 3/5 exercises or 9/13 sets is done in a squat rack; approx. 70% of total training volume (no time waisted changing machines) You can do a set of arms if you like as well. You can go 2x per week (A, B) or 3x per week and do (A, B, A, ...) Total sets per workout: 13 sets Total minutes per workout: approx. 50 minutes

[@adamp8042]

This is really good mate, thanks for taking the time. Question: Are you maxing for each set weight wise or are you backing off for last one?

[@pgmredstone]

​@@adamp8042 I almost never max out. Never really enjoyed doing the first set then do 30-50% less reps on the next set. Depends on your goals though. For me, I want to be active, get physical balance, move some weights and enjoy myself. I keep an eye on progressive overload but I try to not get obsessed by the numbers. What I do is far from optimum but this way I'm motivated and consistent which is my global optimum. So my answer/advice to you: as long as you push yourself, do whatever you enjoy.

[@farhanhussain_]

Your point is valid about waiting time for many equipments. Squat/power rack and a barbell is really a good time efficient way. And effective as well. You can do squat, bench, OHP, all in one place. Even dead and barbell rows are possible.

[@Fabricio0989]

This is exactly what I needed. I workout from home so I don't have all the machines Jeff is using. I have a squat rack, a barbell, some weights, and a few adjustable dumbbells. I'm going to use this split, thanks brother.

[@GuyInAHotdogSuit69]

You're not really working your biceps here at all

[@Whoisjulien]

You’re a good man Jeff. You’re helping the masses.

[@tito6559]

Yup, I agree, my trainer teach me nothing coz it is a cheap gym, I learned lot from him, moreover I took biochemistry in undergrad recently and same height as Jeff, so he is the guy I wanna be,,

[@Zure467]

Building the masses*

[@macewindont9922]

The chest, back, shoulder, arm, and leg masses.

[@PaulKentSkates]

And the massless.

[@richburmond6761]

Its Just a job..

[@laurinollitaneli]

You deserve the utmost credit for not only the thorough research on which you base your points - in every video - but perhaps even more for the calm, collected, and holistic manner in which you express your views. In a world where people generally seem to be easily drawn into black-or-white thinking and aggressive outbursts of ideological opinions, regardless of the subject matter, you are a salutary example to the contrary. It seems to me that you are genuinely interested in being on a journey of discovering the truth and sharing your and others' findings in a non-forceful and somewhat tentative manner. All of this makes your expression very approachable, extremely attractive, interesting, and easy to listen to, and is a testament that not only are you an absolute beast of a man physically, but mentally as well. Keep up the good work!

[@wilsonwong9968]

Bro could I please hire you to write my essay 🤣

[@laurinollitaneli]

@@wilsonwong9968 Lol. i greatly appreciate your vote of confidence but unfortunately my hands are currently full with essays of my own. Regardless, i'm sure you are able to ace that essay by yourself!

[@laurinollitaneli]

@@roastedpeanutsandchicken many thanks for your most kind words, dear fellow!

[@Satvik_903]

@@laurinollitaneli Even the reply was a masterpiece in writing. I wish to one day possess a fraction of your power

[@whatamidoingwithmylife4108]

"Extremely attractive" Bro damn... Didn't have to come out in the open like that

[@benjaminmiller3075]

I'm a beginner lifter, 40 y.o. and limited by family life. This is almost the exact program I've been following for 3-4 months with some really exciting variation. Just what I needed to boost my failing enthusiasm and give a confidence boost. Awesome

[@derpiewormieturtle7945]

Nice, keep up the hard work!

[@narbs0889]

You got this brotha. Keep up the good work

[@Usario321]

Did it work?

[@AK47_.]

My man.

[@specialk8168]

What is the really exciting variation? Or is it a secret?

[@diegowushu]

Man, this is brilliant. I don't have kids nor work a gazillion hours a week, but still don't want to stay 2 hours in the gym doing 20 sets/muscle. Thank you so much.

[@saimahmed7454]

Day 1 form: Flat dumbbell press: 1:30 Lat pull-down: 2:36 Dumbbell step up: 3:16 Overhead cable: 4:44 Machine lateral raise: 5:38 Leg press toe raise: 6:30 Day 2 form: Hack squat: 7:24 Superset smith press: 8:21 Superset T-bar row: 9:00 Seated leg curl: 10:01 ezbar bicep curl: 10:24 Cable crunch: 11:26

[@kevinreusch1590]

Jeff, I just started a new job that has taken a massive bite out of my usual training time. The timing of this video release almost felt like divine intervention. Thank you

[@rhys5447]

It is

[@DrPepperDependent]

since discovering minimalist training my life has changed for the better. I have more free time and have seen better results in as little as 2 weeks. Honestly mate thank you. science based fitness has become a real hobby of mine and I want to focus on the word "hobby" because before it was an obsession and i was miserable. your videos have helped me to make adjustments in my life and I am so much happier for it. appreciate Ya

[@DrPepperDependent]

edited for piss poor grammer 😆

[@jamespectre]

You forgot to finish your sentence with a period. “Joking”

[@YamanoRyuu]

In 2 weeks muscle changes are unnoticeable , you're trippin man

[@DrPepperDependent]

@@YamanoRyuu eh 2 weeks was a round down and I was training before switching to the minimalist style so there's carry over from that my dude.

[@DrPepperDependent]

@@jamespectre you're hilarious dude 🤣 good one. Well done

[@Alex-qc8tj]

Full body day 1 1. Dumbell bench 0:38 1x4-6 + 1x8-10 2. Dumbell RDL 1:43 2x8-10 3. Lat pulldown(2 grips) 2:30 2x10-12 4. Step up 2:59 1x8-10 5. Overhead tri extension 3:50 1x12-15+dropset 6. Lateral raises 5:00 1x12-15+dropset 7. Calves 5:57 1x12-15+dropset Day 2 1. Hack squat 6:47 1x4-6 + 1x8-10 2. Antag superset(chest+back) 8:09 Incline bench+T-bar row 2x10-12 3. Hamstring curl 9:40 1x10-12+dropset 4. EZ curl 10:12 1x10-12+myoreps 5. Cable crunches 11:20 1x12-15+double dropset

[@addy1154]

Thank you, needed this

[@chaseswanson9546]

Thanks boss

[@nigvader4845]

dbz

[@nassimmouelhi5294]

How do I determine the specific weight I should use for each set ?

[@florentin4061]

@@nassimmouelhi5294try out, work from there, look how many you can possibly do and track it

[@zacharymilos392]

As a busy working dad with 2 jobs, this is just what I needed. Thanks.

[@redwhite_040]

2 jobs? America hell yeah!

[@wander2403]

Anyone who doesn't want to be part of the average@@redwhite_040

[@Funkensturme]

Read "Body By Science" by Doug McGuff, you'll like it even more.

[@walletphonekeys]

Agreed. Do u do 2 times or 1 time a week

[@zacharymilos392]

@@walletphonekeys I'm actually doing the ATG program now (Kneesovertoesguy)

[@niicooliinhoo]

Update after doing this routine + creatin for 3 months: Reduced body fat percentage from 14% to 11% Gained 3.4kg muscles and lost 1.1kg of fat I changed like 2-3 of the exercises, but mostly followed this, going 2 times per week to the gym and 1 additional time just for flexibility without weights. I’ll stop the creatine and will give another update in 3 months Thank you for this routine, has never been so enjoyable to go to the gym - takes me somewhat from 35-45 minutes.

[@PieroAlessanderAponte]

Any update sir?

[@niicooliinhoo]

@@PieroAlessanderAponte thanks for the reminder no good updates tho Stopped taking creatin and since then: Lost about 3kgs again Gained 3% in body fat again However I also went to the gym only 18 times in the last 3 monthe due to injury, being out sick and then on vacation. Now I will add creatin again and try to stay healthy, so let’s see in 3 months again!

[@salmanhamid9911]

@@niicooliinhoo Just as an FYI, Creatine can affect bodyfat and lean mass tests such as DEXA. This sounds in line with your results difference on and off creative: ±3kg Muscle, ±3% BF

[@noahg05]

@niicooliinhoo hey i just saw comment and was wondering if u had kept going with the routine?

[@niicooliinhoo]

@@noahg05yes, continued it for 3 more months again with creatine and I am back where I was in December after the initial comment, more or less the same values. I am continuing the routine and the creatine now for 3 more months and let’s see what we can reach.

[@bradhend]

Yes! I got my dad to preorder this program. I've been trying to get him to lift so he doesn't waste away as he ages. I even bought him the full spectrum of equipment (smith machine, weights, bench, dumbbells, etc). Can't wait for him to get started and see how good it feels to get stronger and feel better!

[@AK47_.]

You’re a good son.

[@fantasifoster]

Way to go, man! That's really great of you. I hope he finds much joy and health through it. Best of luck to you and your father 👍💪

[@DadBodFitness]

Dude Brad that's awesome!!! I love it. Has he been getting into the routine of it yet or feeling any improvements?

[@friedrichs.8004]

You are a g doing that for your dad💪🏽

[@TheGodLycan]

Gotta give us an update on this later

[@chickenrun24-r8d]

Best fitness video I’ve seen on KZbin. Straight to the point, no waffling or over complicating things and very informative. Great work mate and thank you 👍🏻

[@syedsadiquh]

You are the only one who understood the masses. The students, officers and others who can't afford to have a 3hr workout. Love your work. Keep it up!!! ❤❤❤

[@timstutors]

Kudos to you for not only selling solid programs, but giving clear explanations of how to update/modify them to fit changing circumstances. I'm re-running a heavily modified version of your original Powerbuilding program right now. I'm a much more advanced lifter than when I first bought that program, and my home gym setup has evolved quite a bit too, so it was fun to play around with the volume and exercise selection to fit my current goals without sacrificing the precision of your progression schemes on the main lifts.

[@TheBlooRayChannel]

A lot of us dads with full time jobs and small children absolutely love these!

[@husker16]

That’s for sure

[@MadsRisbjerg]

Amen to that! 🙌

[@MrJose021292]

Which one did you get boss.

[@TheBlooRayChannel]

@@MrJose021292 what do you mean?

[@MrJose021292]

@@TheBlooRayChannel how many days per week

[@Abdssmd_15]

🎯 Key Takeaways for quick navigation: 00:00 🏋️ *Minimalistic workout under 45 mins, 2 days per week, with options for 3, 4, or 5 days per week.* 00:43 🏋️‍♂️ *Start with 2 sets of flat dumbbell press: heavy set (4-6 reps) and lighter back-off set (8-10 reps).* 01:55 🦵 *Dumbbell Romanian Deadlift for hamstrings: focus on hip movement, maintain a smooth cadence.* 02:37 💪 *Two-grip lat pulldown (overhand and underhand) followed by overhead curls for biceps.* 03:04 🏋️‍♀️ *Dumbbell step-up: single working set, emphasize perfect execution, go heavier than usual.* 04:01 🤳 *Overhead cable tricep extension for triceps: one set (12-15 reps) + drop set.* 05:13 🏋️‍♂️ *Machine lateral raise: one set (12-15 reps) + drop set for side delts.* 06:09 🦵 *Horizontal toe press for calves: one set (12-15 reps) + drop set.* 06:51 🏋️‍♂️ *Full body day two starts with hack squat: heavy top set (4-6 reps) + back-off set (8-10 reps).* 08:01 🏋️‍♂️ *Antagonistic superset for chest and back: high incline Smith machine press + t-bar row.* 09:51 🦵 *Seated hamstring curl: one set (10-12 reps) + drop set.* 10:19 💪 *Easy Bar bicep curl: one set (12-15 reps) + Myo reps for added intensity.* 11:30 🧘 *Cable crunches for abs: one set (12-15 reps) + double drop set to finish the workout.* 11:59 🔄 *Adapt the program for 3, 4, or 5 days per week by adjusting volume and splitting workouts.* Made with HARPA AI

[@HakuCell]

FULL BODY DAY 1 0:30 warm up: 2-3 mins of brisk walking, plus a few dynamic stretches (a few arm swings and leg swings). 0:38 dumbbell press, 2 sets: 1 set for strength (4-6 reps) and 1 set for hypertrophy (8-10 reps). 1:43 dumbbell deadlift: 2 sets of 8-10 reps. 2:30 lat machine: 2 sets of 10-12 reps (1st set with a overhand middle grip, 2nd set with a underhand close grip), plus a super set of bicep curl. 2:57 quads: 1 set of 8-10 reps. 3:35 get to failure, or at least within 1 rep of failure. 3:49 triceps: 1 set of 12-15 reps + 1 dropset (drop 30-40% of the weight). 5:00 lateral shoulder raises: 1 set of 12-15 reps 5:20 as long as u're taking the muscle to failure with good form, the fibers will be maximally recruited. 5:45 after reaching failure, drop the weight by 30-40% and go to failure again to really finish the fibers off. 5:56 calf leg press: 1 set of 12-15 reps, and once again, after reaching failure, drop the weight by 30-40% and go to failure again. keep good form, don't bounce on the dropset. FULL BODY DAY 2 6:45 hack squat: 1 set x 4-6, 1 set x 8-10. 7:05 for barbell back squats he would need 5 warm up sets, before his 3 working sets, while (7:10) for hack squats he only needs 2-3 warm up sets. 7:26 push through ur heels. 7:31 he rests for about 3 minutes after the strength set. 7:34 for the hypertrophy set, u wanna control the negative more, u wanna have better mind-muscle connection rather than just moving the weight. 7:54 high incline chest press + row superset: 2 sets each x 10-12. these 2 exercises will also hit the upper chest and the rear delts. 9:14 even tho it's a superset, he will still rest 30-60 seconds inbetween sets to catch his breath. 9:37 leg curl: 1 set x 10-12 reps + dropset. 10:05 since we're only doing 1 set, we're taking it all the way to failure, then dropping the weight back by 30-40%, and going to failure again. 10:12 bicep curl: 1 set x 10-15 reps to failure + as many myoreps as we can (aka rest for 3-4 seconds and do another 4 reps. once we cannot do 4 reps this way, the set is done). 11:05 remember that it isn't until near the very end of a set, that reps become maximally hypertrophic 11:20 cable crunches (abs): 1 set x 12-15 reps to failure, then 2 dropsets (drop the weight by about 30% and go to failure, then drop the weight by another 20-30% and go failure again).

[@shanebeck18]

Underrated comment

[@HakuCell]

@@shanebeck18 haha thanks. here's a practical summary from Jeff Nippard's 2 videos on minimalism: MINIMALIST RULES OF THUMB - generic warmup: 2-5 minutes of like brisk walking and a few dynamic stretches. - for strength: 1 set for 1 rep, 1 set for 3 reps, and 1 set for 5 reps. once or twice a week. - for hypertrophy: 1 set of 8-15 reps to failure, then 1 or multiple dropsets to failure [based on how u feel i'd say, listen to ur body].

[@weeb1809]

@@HakuCell what do u think about this one MONDAY(UPPER BODY 1) - FLAT DB PRESS 1 SET 4-6 REPS HEAVY 1 SET 8-10 REPS BACKOFF WEIGHT MACHINE LATERAL RAISE 1 SET 12-15 REPS + DROPSET HIGH INCLINE SMITH PRESS 1 SET 10-12 REPS OVERHEAD CABLE TRICEPS EXTENSION 1 SET 12-15 REPS + DROPSET TUESDAY(LOWER BODY 1) - DB STEP UP 1 SET 8-10 REPS LEG PRESS 2 SET 8-10 REPS SQUATS 2 SETS 1 SET 4-6 REPS 1 SET 8-10 REPS LEG CURLS 1 SET 10-12 REPS + DROP SET WEDNESDAY(UPPER BODY 2) - PULL UPS 2 SETS TILL FAILURE DB RDL 3 SETS 8-10 REPS 2 GRIP LAT PULLDOWN 2 SETS 10-12 REPS INCLINE DB ROWS 2 SETS 10-12 REPS EZ BAR BICEP CURL 1 SET 12-15 REPS

[@hendro3995]

Any rest between the 2 sets of dumbbell press on day 1?

[@nassimmouelhi5294]

How do I determine the specific weight I should use for each set ?

[@ansariabdullah2373]

00:00 Learn minimalistic workout routines under 45 minutes per session 01:42 Minimalistic training requires perfect execution of single set exercises. 03:21 Use heavier weights and straps for step-ups and lunges to reach failure 05:05 Tips for lateral raise and calf raises 06:47 Starting with hack squats to minimize warm-up time 08:28 Save time by combining high incline press for pecs and shoulders with closer grip for triceps and upper pecs. Superset with chest-supported incline dumbbell rows and rest in between sets. 10:02 Myorep mini sets are an effective method to get in more high tension reps 11:38 Adapt full body workout to 3-5 day program Full Program Full Body Day 1 Flat Dumbbell Press: 1x4-6 (heavy top set) + 1x8-10 (lighter back-off) Dumbbell Romanian Deadlift: 2x8-10 2-Grip Lat Pulldown: 2x10-12 (overhand middle grip + underhand close grip) - for more bicep work, do a lighter set of overhead curl Dumbbell Step Up: 1x8-10 per leg (do all reps for one leg before changing leg) Overhead Cable Tricep Extension: 1x12-15 + dropset @ 60-70% Machine Lateral Raise: 1x12-15 + dropset @ 60-70% Leg Press Toe-Press: 1x12-15 + dropset @ 60-70% Full Body Day 2 Hack Squat : 1x4-6 (heavy top set) + 1x8-10 (lighter back-off) High Incline Smith Press @ 45-60° angle: 2x10-12 30 s pause and superset with T-Bar Row wide+close grip/Chest Supported Incline Dumbbell Row: 2x10-12 Seated Leg Curl: 1x10-12 + dropset @ 60-70% EZ-Bar Bicep Curl: 1x12-15 + myoreps @ 4 reps Kneeling Cable Crunch: 1x12-15 + double dropset @ 70% & 40-50%

[@segarrarios]

My family has a history of cardiovascular diseases, so doing cardio is a must in order to keep my heart as healthy as possible. Your program is perfect for me because I don't have to abandon weight lifting, which is what I enjoy the most, in order to do cardio all in 1 hour. I can probably dedicate more time to the gym later, but right now I'm working and studying, and it can be hard to make time for everything. Thank you, Jeff.

[@manoharreddy6076]

It's Nutrition Keeps Heart More Healthier Than Doing More Cardio 🤔

[@Bleiser3]

Don't overdo cardio. Overgrown heart is not good too but yeah it's not easy to get there fortunately.

[@AniviaS]

@@manoharreddy6076 not really, unless you are overweight from excess calories. If you are at a healthy weight then cardio plays a bigger role than nutrition

[@KubishCZ]

@@AniviaS It isn't only about caloric balance. If you want healthy body (including heart), you must give your body quality nutrients - enough of omega 3, vitamins, minerals and to not eat overprocessed meals full of shits.

[@DadBodFitness]

Absolutely that's awesome Christian and I'm right there with you. I have spent only about 3 hours a week training the past 4 or 5 years and have seen tremendous results. It takes way less than you think when you are consistent

[@bo3abedsama]

Been exercising with your new minimalist program for two weeks now, at first I really felt it was short but now I'm really feeling how effective and time efficient it is, as a busy father with a long job this program really helped me stick to my workouts better since its short, really thank you Jeff 👍

[@spencerhealey]

I'm in the same boat. I had actually been "cheating" to shorten up one of Jeff's earlier programs. Now that I can squeeze in the program as it's written I find I'm actually more likely to do it and work harder while doing so. Ditto thanks Jeff!

[@klobiforpresident2254]

I also bought the programme and have "enjoyed" the first week, as much as I can enjoy making myself suffer. Do either of you two gents know what the A1 / A2 on some exercise on some days refer to?

[@klobiforpresident2254]

@ItsCaden I see. Didn't see such an explanation within the actual PDF, so I was unaware. Thanks.

[@mario8833]

Hey how are you doing now? Are you stll running that programm? Did you feel that performing less than 5 sets per week per muscle was insufficient or were you having enough work?

[@bo3abedsama]

@@mario8833 believe it or not I still didn't change it... Best gains I've did in my life, it's because "as a busy father" this quick routine helped me stick to it, and ya an upper lower push pull legs was more than enough for a week

[@jukes4499]

I had been doing a full body 3x per week routine, and I just cut all my workouts back by 1 set. 3 became 2 and 2 became 1. I still make progress and I leave the gym over an hour sooner.

[@kevinbihari]

You're doing great work. Thanks for the help. All the best. Stay safe, stay healthy, stay happy.

[@LuckyRoux709]

Good shit man I’m sure he appreciates it

[@skylar1112]

44 years old, haven't worked out in about 12 years. Just getting back into it. I will be following this to a tee. Thank you, looks like a solid program

[@bxtzlyy]

how did it go man

[@JWBaSiTo]

This has been super helpful for me as I can’t spend 2+ hours in the gym now that college is in session, but also for my friend who is new to lifting. These minimalist videos are easily some of the best on your channel as they’re useful for ALL lifters.

[@YousufS16]

Trust me dont do this routine. 1 set for a muscle will literally do nothing. Instead do a typical full body routine or upper lower and then use something called supersets where you do push ups for example and then with little to no rest go to pull ups. and then repeat that 3 times it essentially cuts a workout in half since your not resting for 3 minutes and how it works is that when your doing the pull ups, your chest and triceps are rest and when your doing the push ups your back and biceps are resting.

[@alexraymond-en4dd]

@thebanj0271 firstly, 1 set to failure will induce growth (in beginners atleast). Secondly, he isn't doing only 1 set for any major muscle. For back he did 4 sets, for chest he did 4 sets, for hams he did 3 sets, for quads he did 3 etc. This routine obviously isn't for those trying to maximise muscle, he explained that.

[@alexmark6580]

The most I can do with work is 3-days per week if I go from 5 a.m, but that is so much better than just cardio like I was doing before. You're doing a great service for people who don't have the time.

[@Squintillius]

As a guy who doesn't love bodybuilding/lifting and only does it to stay in shape THANK YOU JEFF. Will definitely be giving this a try for the next few months.

[@joemk4397]

can u give us an update

[@chipotelphotography]

DAY ONE 1. Flat Dumbbell Press: 1st set, heavy press, 5 reps - 2nd set, light press, 10 reps 2. Dumbbell Romanian Deadlift: 2 sets, 10 reps 3. Two Grip Lat Pulldown: 1st set, overhand, 12 reps - 2nd set, underhand, 12 reps (+Dropset) 4. Dumbbell Step Up: 1 set, 10 reps (5 reps per leg) 5. Overhead Cable Tricep Extension: 1 set, 15 reps (+Dropset) 6. Machine Lateral Raise: 1 set, 15 reps (+Dropset) 7. Toe-Press: 1 set, 15 reps (+Dropset) DAY TWO 1. Hack Squat: 1st set, heavy press, 5 reps - 2nd set, light press, 10 reps 2. High Incline Dumbbell Press: 2 sets, 12 reps - Chest-Down Dumbbell Row for superset: 2 sets, 12 reps (DO ONE SET OF EACH, ALTERNATING UNTIL YOU HAVE DONE 4 SETS TOTAL WITH 15-30 SECONDS OF REST) 3. Seated Leg Curl: 1 set, 12 reps (+Dropset) 4. Ez-Bar Bicep Curl: 1 set, 15 reps (+Myoreps) 5. Cable Crunches: 1 set, 15 reps (+Double Dropset)

[@Tristan-Raisch]

This is legit. I got into a really great routine for about 6 months last year (did a little full-body, some upper/lower, and a bit of PPL for a couple of months each). Then life got in the way, and I was spending 1.5 hours+ in the gym 3-4 days per week and just couldn't swing it. Really liking the idea of getting back into a consistent weight-training program with a minimalist approach.

[@Obdus]

I've been doing this workout for a week and a half now and I am loving it! I do the 3x version since it adapts better to my life schedule specially if for any reason I need to skip the gym one day, I can simply move one of the days around easily. I find a lot of value from the minimalist approach overall for people that like me love the gym but can't afford to live there either. Just wanted to make sure Jeff knows, and people that fit this profile, how much appreciation I have for this workout plan. Thank you!

[@t3floz]

Hello! Does i have it on youtube? I cant find it :/

[@shaeeq456]

How did the results turn out outt

[@Obdus]

@@shaeeq456 worked great for me! I am not a bodybuilder, nor I want to spend hours in the gym, but I still want to workout and build muscle. This has done exactly that! You are probably leaving some gains on the table(I am guessing), like a small percentage but the time and life balance I got back is totally worth it for me. And honestly, I wouldn’t even know since o am bigger since then and I already had 3 years working hard in the gym before trying this, so not newbie gains.

[@bandit7117]

Just started my first full time job having graduated uni and the hours are pretty intense - I can’t wait to try this program!

[@Jonathanmissinglink]

I found this video at the right time, as I was committing to hitting the gym harder, after focusing on half-marathon training for the previous 20 weeks. It's been a game changer for me in the last few days. I still spend over an hour in the gym, but generally get a workout done in 45 minutes now, then 20 minutes of stretching and 15-20 minutes of sauna, and it's been really amazing for recovery and my desire to want to do the session. And I love the whole heavy/back off sets, because moving a lot of weight is pretty fun.

[@clubbizarre]

I have been doing this workout for 6 weeks now and it's pretty awesome. I even feel like progressing in terms of muscle response

[@SamelyFit]

did u gain alot of muscle ?

[@mikeskylark1594]

That's EXACTLY my style of training for the last 5 years! It makes MAXIMUM sense!

[@ee7369]

Doing the 2x per week or more? Also is there a difference in terms of gains?

[@mikeskylark1594]

@@ee7369Gains = weekly volume of HARD-enough sets. Frequency training per muscle, minimum 2, maximum 4 per week.

[@yippekaiye6997]

Thank you man, I just started working 50 hours weekly and it's been really difficult to find the time to workout

[@simonhersberger682]

​@@healthality5001what is the point of your comment? Yes, peoples lives and priorities are different.

[@soulking_adi]

​@@healthality5001wow ur so cool

[@parkourandfreerunning4214]

​​@@healthality5001So on average you work more than 12.8+ hours per day, sounds like you're not getting much free time unless you don't prioritise sleep

[@harishvk9605]

This is what the masses truly needed.! Grt work as usual Jeff!

[@stevelasty4071]

It just hit me that this guy has been uploading for 7 years now. Thank you for everything Jeff. We are all grateful for you

[@subhampuri9589]

making this for myself Day 1: 0:40 Flat dumbbell press 1 set 4-6 reps heavy 1 set 8-10 reps backoff weight 1:50 Dumbbell RDL 2 sets 8-10 reps 2:34 2-grip lat pulldown 2 sets 10-12 reps changing grips + dropset 3:00 Dumbbell step up 1 set 8-10 reps per leg 3:50 Overhead cable triceps extension 1 set 12-15 reps + dropset 5:00 Machine lateral raise 1 set 12-15 reps +dropset 6:00 Leg press toe raise 1 set 12-15 reps+dropset Day 2: 6:50 hack squat 1 set 4-6 reps 1 set 8-10 reps 8:00 superset 2 sets high incline smith press 10-12 reps and T-bar row 10-12 reps 9:38 Seated leg curl 1 set 10-12 reps+drop set 10:18 ez bar bicep curl 1 set 12-15 reps with myoreps 11:20 cable crunch 1 set 12-15 reps+double drop set

[@BulletBill-yb3ti]

I like doing this: Day A: Squat Bench Standing Row Overhead Press Curl OFF Day B: Stiff Leg Dead Lift Incline Press Pulldown Shrug Skull Crusher OFF Day C: Leg Press Dips Seated Row Side Laterals Hammer Curl 2 DAYS OFF - Then repeat It essentially works full body each workout, but feels like a split because I am doing different exercises each time.

[@rubenestrada9119]

Two months down, weigh 20 pounds less and starting to see gains. Thank you bro 🙂👍

[@espendahl9719]

Been doing 2 full body workouts per week nearly 2 years,it works perfectly.💪💪😎😎🔥🔥

[@clarkarussell]

On week 4 of this plan, and I'm honestly surprised by the results. I'm more sore than I thought I would be. Im getting better at pushing through to actual failure. The first few weeks I felt very mentally drained 75% of the way through the plan. Now I'm still feeling mentally drained after but I'm getting higher intensity and numbers too.

[@ee7369]

You doing the 2x per week?

[@clarkarussell]

​@@ee7369I was, yes. And I was an intermediate lifter that had stopped lifting for about 5 months because I was too busy. So it was a great way to get back into it

[@terrancecollins2696]

I definitely am not a stay in the gym for 2 hours person … absolutely needed this

[@Jay16872]

I've been doing the following workout for past year since moving into an apartment, does me well - Workout A - 3 Sets of dumbbell lunges 3 Sets of dumbbell bunch 3 Sets seated dumbbell overhead press 3 sets lateral dumbbell raises 3 sets bench tricep dips (I put my weights in a big hiking bag and strap it to the front to do dips, I'm up to 120 pounds, but have to have a sturdy backpack for this) Workout B - 3 sets deadlifts (Dumbbell / barbell preferred though) 3 Sets bent over rows (barbell) 3 Sets bicep curls 3 sets dumbbell rows I have just a bench for all of this plus some dumbbells, I use the ones from titan fitness, they're long and oddly shaped but can hold olympic plates that cross over to barbell too Each workout is ~1 hour

[@grey_larynx]

imma just yoink your plan, as i also have just some dumbbells and a bench in a relarively small space thanks:)))

[@kevinchen-mv4fm]

I don’t know if you could finish this in under 45 minutes, especially in a busy gym. You are using 7 machines/equipments for each work out, and it takes time to switch between equipments.

[@Chavanun555]

😅😅😅😅

[@anobash]

well i tried, it's like a solid 1 hour for me

[@dyehenslevinkelevra7308]

I was gonna poo-poo on this program. Then I saw a friend who is new to bodybuilding, to the gym itself, at age 39, and out of a devastating tragedy that left him on the edge of suicide and bad self-esteem issues plagued him plus being skinny and fat (truly looked like an earthworm that swallowed a pea). He put up 20lbs of lean muscle in 6.5 months. So, as much as I'd hate to admit it, your stuff works. And he hasn't harmed himself since month 2. Thanks for your hard work, @JeffNippard

[@HarisHarris-zs8kt]

You can’t put on 20 pounds of muscle in 6 months dummy

[@cristobalbalenciaga7295]

Why would you “hate to admit it”..?

[@alexbutonyt]

@@cristobalbalenciaga7295bc no one wants to admit they are wrong. he doesn’t hate to admit it helped his friend, he hates to admit that he was wrong about its effectiveness. dont be so quick to judge.

[@Idolikethis]

That's kind of an insane thing to divulge 😂 openly regarding someone else's business about their mental health, body type, ect.

[@HueghMungus]

​@@IdolikethisYeah man, that's kinda weird. Maybe this IS about him. Sometimes people speak in third perspective, to get good feedback and having protection from criticisms 😅 because it is their "friend" when faults are exposed. At least this is all useful information and we all learn from it 😊👍

[@JonnieDuggan-bn7vr]

8 Week Workout Plan - Day 1 (Full Body) Warm-Up: 2-3 minute brisk walk on the treadmill Dynamic stretching, arm and leg swings Exercise 1: Flat Dumbbell Press 2 sets Heavy Set: 4-6 reps (Strength Set) Back-off Set: 8-10 reps (Hypertrophy Set) Exercise 2: Dumbbell Romanian Deadlift 2 sets Heavy Set: 4-6 reps (Strength Set) Back-off Set: 8-10 reps (Hypertrophy Set) Exercise 3: Two-Grip Lat Pulldown Overhand Middle Grip: 10-12 reps Underhand Close Grip: 10-12 reps Exercise 4: Overhead Curls Back-off: 10-12 reps Exercise 5: Dumbbell Setup (Single Working Set) 8-10 reps to failure using heavier weight Overhead Cable Tricep Extension: 1 set, 12-15 reps Exercise 6: Dumbbell Lateral Raise 1 set, 12-15 reps Exercise 7: Seated Calf Raise 1 set, 12-15 reps Day 2 (Full Body) Warm-Up: 2-3 minute brisk walk on the treadmill Dynamic stretching, arm and leg swings Exercise 1: Trap Bar Hack Squat Topset: 4-6 reps, 1 back-off set 8-12 reps Exercise 2: High Incline Smith Press & T-Bar Row (Antagonistic Superset) 2 sets of each, 10-12 reps each Exercise 3: Seated Hamstring Curl 10-12 reps, drop set by 30-40% Exercise 4: EZ Bar Bicep Curl 1 set, 12-15 reps + Myoreps Exercise 5: Cable Crunches 1 set, 12-15 reps + double drop set 20-30% Exercise 6: Incline Press (45-60 degrees) Higher than usual to involve delts more Training Volume: Around 10 sets per body part per week is a good volume target for most people Split those 10 sets into 2 workouts per body part each week (e.g. 5 sets on Day 1, 5 sets on Day 4) Lower quantity of work needs to be higher quality, push yourself to failure Techniques: Dropset: extend a set beyond failure by dropping the weight and performing more reps after your stopping point Superset: perform two exercises back-to-back without resting in between 1-4 minute break between sets, gradually reduce over time to maximize hypertrophy Note: Research suggests that supersetting same muscle groups is not recommended, better to choose muscle groups that don't overlap.

[@BGM-channel-com]

This video by Jeff Nippard is a game-changer for those seeking a science-backed minimalist workout routine that fits into a busy schedule! 💪🔥 The two full-body workouts can be done twice a week or modified for a 3-5 day routine. I love the scientific reasoning behind exercise selection and workout structure. 💯 Keep up the great work, Jeff!

[@ashenpanda]

Joining a gym has been one the best choices I have made with my life!! I have been going for 4 years now

[@Tijiel]

Fresh haircut Jeff, looking sharp. Big fan of minimalistic training styles. What is your thougths on doing a circular 3 exercise training style? Example: Dips | Pullups | Abs (rest) x3 rounds. And next workout ex. do Bsplit squat | shoulderpress | curls. Yes cardio is a factor here, but in time doing 3 exercises in order should be doable as long they are not on the same muscle group. I found this can be super time efficent, gives some cardio benefit and my strenght has actually improved in some areas. Not a routine for someone who wants to be a fulltime bodybuilder but for someone working long hours and need to get in a workout it has done wonders for me. Also the waiting time or need for equipment is usally alot lower and you can easy do it more times a week if you want to increase frequency on the musclegroups. Downside is if your a gymrat, spending 20 min on the gym everytime is maybe to efficient :D

[@LeoAr37]

Given that most of the exercises are only 1-2 sets, you have to go really hard on them, and not doing supersets helps with that. And given that the workout is already short, I'd prioritize the effort rather than cutting even more time.

[@hssy2jrocker]

Not good for hypertrophy because its hard to push to failure like this. But this kind of circuit workout is all I did when I was learning boxing. Those trainings are meant to build explosive power rather than strength and endurance rather than hypertrophy. So you don't need to hit failure everytime and you can perform one exercise after the other. The kind of routine followed in gym are more geared towards hypertrophy (for bodybuilder) and strength (for weightlifters and powerlifters).

[@abhisheksmishra_]

*Bro you're best in the Game* *Technique Tuesday is best one* *I follow PPL and every session hardly takes 1 hour, I complete my training within 50 minutes with atleast 3 exercises per muscle*

[@judahrue6793]

Haven’t watched the video yet but I’ve been meaning to for awhile. I have recently been diagnosed with degrading disc disease at 20 years old, so I’ve had to stop lifting completely. I’m hoping this video will help me with maximizing gains using minimal exercises to prevent further injury so I can get back to doing what I love most! Thanks Jeff!

[@ritikbarua6905]

Day 1. 1. Flat dumbbell press 4-6 Heavy 8-10 light 2. Dumbbell Romanian Deadlifts 8-10 reps 3. Latpulldown 2 sets Overhand middle grip Underhanded close grip Overhead bicep curls - 1 set 4. 1 Quad movement involving glutes 5. Overhead tricep 12-15 reps with drop 6. Side laterals 12-15 reps with drop 7. 1 set 12-15 reps of calves raises with failure Day 2 1. Hack sqaut/ Squats 4-6 reps heavy weight moving weigh up with heels 10-12 reps light weight controlled negative 2. 10-12 reps high inclined smith press closed grip antagonist supersetted with chest supported rows with rest with 2 grips 3. 10-12 reps seated hamstring curls leaning forward with drop set both till failure 4. 12-15 reps ez bar curls, lose grip for less forearm with mayo (4) reps, focus on squeezing biceps with pinky 5. 12-15 reps cable crunches with double drop set, fully round back with cable on head top

[@cheeselover626]

I pre ordered and got the full package. Been rocking the 4 day split. Very effective. I have been a bit confused though on prescribed rest times as to if they apply to warm up sets or not.

[@SinkingPoint]

I can't answer for Jeff but in general it is unnecessary to rest between warmup sets. That said, if you feel like you need to then go ahead.

[@BhongAliman-z7u]

23

[@Tech-Tempest]

Been loving this program as a 5x per week schedule!

[@milanorichie]

How have you split up the exercises between days?

[@leezynotyeezy2140]

Great programs! I do similar. My only difference would be instead of splitting up one of the sessions into 2 sessions for a 3 day program, I'd simply do the first full body session again on day 3. So full body 1, full body 2, full body 1. Then rotate that the next week.

[@nftcolab3769]

Would you approach a 4 day-a-week like day 1 full body 1 day 2 full body 2 day 3 full body 1 day 4 full body2?

[@blight3345]

Not a dad working two jobs here, but a student that works at day, and goes to school at night. I started doing 3x5 workouts, full body, 3/4 compound exercises and 1 isolation. It worked wonders. It was quick, ABA BAB split, i gained a lot of mass. But there was problem: doing the same exercise for a muscle group started to get boring. So, i got the chance to have 2 full months with time to spare, since i was on breaj from school on one month (but still working), and then on break from work and still studying. I did upper/lower and reached the best shape of my life. Im in a new job now from the previous one where i used to workout with the 3x5 because it took so much time from my day. Before i only had 1 hour to spare in a workout, now i have two, but theres still things to do, and i dont want to be in the gym more than 1 hour if i could be more productive in other areas of my life. Thats the only reason im stopping the upper lower. I dont know which one made me grow faster. I think the consistency and the eating habits were a main factor. Its just... i had so much fun with the upper/lower one because there was actually more option of exercise. So, i will give this one a go. Its what i need. Ill probably be changing some things here. I have back problems and rdl's fucks me up, for example. Or maybe change one here and there sometimes to put one i enjoy more. But ill mostly follow it. 3 months, lets go

[@jamief1683]

How’s this going? In a similar position and was wondering if it’s giving you progress? I don’t have the time for long sessions but could commit to an hour 3 times a week.

[@AArkadij]

I love that when in doubt about a given paper you looked at the confirmation of the quality of the study and then at the plausibility of the claim.

[@RonyD2]

I've been trying to lock down a 30 minute 6 day PPL. This helps a lot!

[@mikeydubs_tv]

Same! 30 mins would be perfect

[@PrimalPetersen]

A true minimalist full body workout: 3-5 Rounds 8-12 x Barbell Thruster 8-12 x Barbell Power Clean 8-12 x Barbell Push/ Strict Press 8-12 x Front Squat 8-12 x Deadlift/ RDL Round & Rep qty should be altered with weight increase/ decrease. I would use the same weight for the whole workout. That’s minimalist. And effective.

[@kennethkline7702]

Can you please recommend machine-alternatives for us folks who only have access to dumbbells and an EZ curl bar? Thanks a lot!

[@RafDoggy]

This has helped me out a lot in forming a weekly routine. Thanks for your videos! You rock

[@nkearney]

I really appreciate this video. Love the routine and it’s made me really enjoy going to the gym again. Had a question though, and if anyone has advice, I’d appreciate it. Most people suggest to change your workout routine after so long. Anyone have a suggestion for what to switch to to take a break from this one, or some way to change it up? Thanks!

[@nolanD5]

That is exactly the knowledge the mass needs! Great Help Jeff! This gives all people ,who are limited in time, hope and motivation to get to their dream physique.

[@hanks_2210]

0:23 Jeff on a rollercoaster

[@khazyzz]

Nice video Jeff! I would really enjoy to see a "Science-Based Maximalist Workout" video too if you don't mind 😁

[@denzers]

Exactly

[@DrinkShareWin]

This helps me a lot, as 3 years ago I purchased your upper lower split program and it worked wonders for that 1-2 years. Now my time is different and I can barely make 2 days in the gym. So today I'm gonna start this, thanks again Jeff

[@RicardoReyes]

Been on paternity leave for 12 weeks. Need something that is quick but effective now that I'm going back to work. Thanks Jeff!

[@aaron-price]

This has been a huge time saver for me! I bought this program, and I've started with the 4x/week one. I'm using my home gym, so the substitutions are a welcome addition to the program. Loving it so far! Keep it up!

[@mustafar]

how did you substitute the exercises to fit your home setup?

[@aaron-price]

@@mustafar He offers 2 similar exercises for each one in the program. There was 1 or 2 where none of them would work, so I chose my own.

[@CookiePire]

how is this program different to the one you bought?

[@aaron-price]

@@CookiePire This video is pretty similar to the 1st couple days of the program.

[@Huuond]

Really enjoying the news on how less sets can still do wonders, thinking of following the video along with my home gym but have no cable machines at all. Did you use dumbbells / manage fine without the cable exercises?

[@fittysit-tea5287]

Thank you for this! I no longer leave the gym with it being pitch black 😅

[@mattcreed2715]

I am sure this content will be so well received. The goal should be to get everyone doing some form of exercise. The minimalist approach is great way to introduce or reintroduce people into the gym that have previously pressed pause through a lack of time

[@zaroc]

Thank you ! Finally a decent program for us full time working parents, I can only manage 2 days a week, so I've purchased the programme, and implementing it today, Thank you again!

[@ktg_2castle960]

I love that you workout in public gyms it’s way more realistic and connects in a great way with the viewer. This is what we will be dealing with; machine placement, availability. Great job

[@DominicHill]

Would love to see a minimalist PPL routine.

[@missmaomi28]

Same

[@caitlinring]

I'd love to have a home-based (ie, free weights) version of this workout!

[@Xero-Space]

Don't know if he made something yet but I agree simply because every gym I've been to never has EVERYTHING I need for the full workouts

[@xxxx-m5f]

In his paid program he has 2 alternatives for every exercise he mentioned in the program (similar to those here, but there are some differences). Most of them have alternatives without complicating machines and just with free weights, but some of them (I think only 1 out of all 20 or 25) has no alternatives without machines.

[@KGhostvato]

Your thoughts on switching up the order of the exercises? Just to increase efficiency

[@rufust.firefly6810]

One of the best choices I made - sportswise -, was to build my homegym back in 91. Still in use. Nothing but good ol' barbells/dumbells, plates, a cable-pull-tower, squat rack and a nice flat/inclinebench with a leg curl/extension combo...no time loss, no waiting, just straight minimum paused walk through.

[@butter81121]

sounds good. i hate driving to the gym

[@paulcervenka]

This is awesome! I just started working out again and it's feeling great. I absolutely love the idea of minimalist routines for efficiency. Thanks Jeff!

[@instrong]

*This is so motivational for me and many people. Watching every single video* You motivated me to start my own fitnesschannel and I really love what I'm doing. I found my passion thanks to you. Hope one day my 100 subs will become 100k btw hello from Ukraine!

[@jcdenton23]

1:21, Logan Paul in the background

[@yopglomusic8872]

Hahaha

[@farhanhussain_]

Minimalist programs don't include isolation exercises as far as I believe. Because almost all of the isolation stuff is already a part of compound exercises. For example, curls are part of chins and pull downs, push downs are part of dips, overhead extensions are covered in OHP, leg extensions are part of front squat and leg press, back extensions and hip thrust are part of RDL, etc. Yes these compound exercises don't replicate them exactly, but stimulation is matched up to 80%-90% range and it is pretty good for most people on minimalist approach. A full body program can be like: Day-A: Bench variation, Row variation, Squat variation. Day-B: OHP variation, Chin or Pull Down variation, Deadlift variation. And if you want to train muscles once per week frequency, then a two day split can be in upper-lower format like: Upper Day: variations of rows, bench, chins or pull downs, OHP Lower Day: squat variations or leg press, deadlift variation.

[@fearsomefiredragon]

Thank you so much for this, I’m starting clinical rotations next week, and the scheduling for that has caused many of my classmates to stop going to the gym for that year and I’m worried I’m going to fall suit because I won’t have time. The fact that most of these use dumbbells is so good because that’s the only thing in my gym with zero wait time. Going to try this routine and see how it holds up. Thank you!

[@kuhlay]

Not new to the fitness world, just back after a four year inactive hiatus. Training for the police academy that starts end of January 2024. Using this 2 day full body with slight modification to weight types on the rest days between run days of a 6 week 5k run program. Hoping to not beat my body too bad here, but also wanting to get back to my old wrestling physique, just scaled up in size and weight. I plan to hit the upper body to failure, but allowing myself wiggle room on leg workouts to not burn out before run days. I have one non-workout rest day before the longest runs of my week. Wish me luck. I wish luck to all of you. Get some!

[@clubbizarre]

Out of curiosity. On the RDL, are those 50lbs or 50kg dumbbells ? edit: wait... for the dumbbell press you have 2x "100" so i must assume it's pounds... unless you casually bench press 200kg

[@jordanoneill7052]

00:24 big toddler in a high chair protesting eating his veggies energy

[@ARdave311]

😂😂😂😂😂😂😂

[@tyvekhomewrap9164]

7:05 The shirt 😂😂

[@NITOENT1]

I have been training for over a year now after a 6 year hiatus.. I work out full body every second day... So for example; Monday - tues - wed - sun - tues - thurs - sat etc. Sometimes I go for just over 1 hour and sometimes I'm there for 1.5H depending on my energy levels - rest time in between sets and also how many exercise I actually do. Since doing this, I have achieved muscle growth I could've only dreamed about when I was younger. I've recently incorporated cardio (like literally this week) into my routine and just that alone makes a massive difference. My job entails me to be sitting down almost all day long so for me - this (and a good diet) is beneficial. I'm currently working on obtaining a natural body builders physique. Wish me luck 💪

[@Thegymguy99]

You ever launch a workout app? Like an ongoing team program? That would be gold for sure

[@lol224455]

Plastic body had a small chip when kzbin.infoUgkxUHHotQRjIQnfuxEeVotlkHVYWH0DXZoS I opened from box- would have sent back but it works well- using for warming up before exercising from full knee replacement- also use several times during day to keep movement easy. Sturdy, easy to use, easy to assemble (instructions didn’t match but easy to put together). Getting the same movement as the warm up bike at PT. Would suggest to order before surgery so you have it home ready to use when you can!!! Doesn’t take up a lot of space-not heavy so easy to move- not using for arms but I think it would work just as well

[@deardaughter]

What if I don’t have access to a gym but definitely have access to pizza?

[@Jeddigity123]

Pizza Press- 3x12-15 Pizza spins 3x8-10 Pizza Goblet squats 3x20 Pizza Bicep Curls 3x8-10 Do this 5-6 times per week💀

[@deardaughter]

@@Jeddigity123 Thank you bruv. Saving a pie for you. 🍕

[@martinfazekas2299]

Well you’d have to stack a lot of dough to get a good workout

[@Jeddigity123]

Yessir always hungry on the eternal bulk

[@GWGMJ]

We're all gonna die, so I guess die happy.

[@alanmedrano1672]

Failure = till u can't no more?

[@enant]

Yes. When you fail the rep and aren't able to complete it

[@Superman-xr1oh]

​@@enantI have a peoblem reaching failure when it comes to legs. Especially anything lunge related.

[@eylam9690]

Not quite. Till failure means unti the realisation sets in that you totally suck, not just at weight lifting but in pretty much every other area of your life.

[@petergianakopoulos4926]

Deep

[@by_knox1802]

Yes, but with a perfect form and no momentum.

[@retomeili6690]

this is awesome. would love to see a version of this utilizing only barbell exercises for the home gym folk among us who use compound lifts. I do a minimalist workout using squats, bench press, deadlift, rows, pullups, lunges, military press and the occasional calf raise.

[@bipolarkeyboard]

this was really humbling, I'm getting back into the gym and while I'm not a noob I really didn't know where to start cause my first inclination was to do bench press, squats & deadlifts but honestly that'd probably burn me out pretty quickly. Thanks for this

[@zvadnutyibistek]

Hi Jeff, could you please make science based approach to vegan diet? For the vegans that are also into fitness, it would help very much 😊

[@Words-of-encouragement.-.]

Wouldn't it make more sense to go to a vegan fitness person for that? Since Jeff isn't vegan, it seems like he wouldn't be the best person to ask.

[@zvadnutyibistek]

@@Words-of-encouragement.-. You Can Still make reccomendations even if you are not a part of that group. Thats like saying you cant be a doctor if you are not sick

[@ruru2500]

Two sessions a week? Bench, rows, squat, then OHP, pullups, and DL.... no need to get fancy here. I'd take that over what you presented here.

[@Fatfrogsrock]

Sounds good....If you want a spider physique