Jeff Nippard minimalist full body workouts: days 1 and 2

The routine

1. Day 1

   Flat dumbbell press: top set1 x 4 to 6

   Follow with the lighter back-off set below.

   Source wording: and a few leg swings is fine we're kicking things off with two sets of flat dumbbell press the first set will be a heavy set for four to six reps and the second set will be a lighter back off set for 8 to 10 reps so we'll get our strength set in first and then do ourFlat dumbbell press: top set: source
2. Flat dumbbell press: back-off1 x 8 to 10
   Source wording: dumbbell press the first set will be a heavy set for four to six reps and the second set will be a lighter back off set for 8 to 10 reps so we'll get our strength set in first and then do our hypertrophy set now there are two reasons why we're doing a dumbbell pressFlat dumbbell press: back-off: source
3. Dumbbell Romanian deadlift2 x 8 to 10
   Source wording: tucked the entire time okay after that we're moving on to the dumbbell Romanian deadlift for two sets of 8 to 10 reps again I'm going for the dumbbells here mainly because they tend to be a bit more time efficient but the biomechanics of the exercise will be the same whetherDumbbell Romanian deadlift: source
4. Two-grip lat pulldown2 x 10 to 12

   First set: overhand medium grip. Second set: underhand close grip. Optional overhead curls after reducing weight have no fixed count.

   Source wording: limit the amount of tension your hamstrings receive next we're doing a two grip lap pull down for two sets of 10 to 12 reps using a different grip for each set so for the first set we're doing a overhand middle grip to Target the midback and the lats and then on theTwo-grip lat pulldown: source
5. Dumbbell step-up1 x 8 to 10 per leg
   Source wording: tension as well okay after that we're moving on to a single working set of 8 to 10 reps per leg on the dumbbell step up this will be our main quad and glute Focus movement for the day now one thing to remember about minimalistic training is that because we're often only doingDumbbell step-up: source
6. Overhead cable triceps extension1 x 12 to 15

   Then reduce load 30 to 40% and continue to failure.

   Source wording: factor up next we've got one set of 12 to 15 reps plus a drop set on the overhead cable tricep extension the reason I'm going with an overhead tricep extension rather than a regular press down is that the tri ceps will already be hit in a more neutral shoulderOverhead cable triceps extension: source
7. Machine lateral raise1 x 12 to 15

   Then reduce load 30 to 40% and continue to failure.

   Source wording: take the triceps to failure once again okay after that we've got one set of 12 to 15 reps plus another drop set on the machine lateral raise I personally use this Atlantis standing lateral raise machine at my gym mostly because I find I can get a much larger range of motionMachine lateral raise: source
8. Horizontal toe press1 x 12 to 15

   Calf raise on a horizontal leg press. Then reduce load 30 to 40% and continue to failure; pause at the bottom.

   Source wording: doing a whole other set okay and to finish off the First full body day of the week we're doing one set of 12 to 15 reps on the horizontal tow press for the calves now doing calf raises on a leg press machine is the exact same basic movement pattern is doing them on aHorizontal toe press: source

9. Day 2

   Hack squat: top set1 x 4 to 6

   About 1 rep in reserve. Rest about 3 minutes before the back-off set.

   Source wording: squeeze at the top okay let's jump into full body day two on the second day we're kicking things off with the hack squat doing one heavy top set for four to six reps and then one lighter back off set for 8 to 10 reps now the reason I'm going for the hack squat is becauseHack squat: top set: source
10. Hack squat: back-off1 x 8 to 10
    Source wording: squat doing one heavy top set for four to six reps and then one lighter back off set for 8 to 10 reps now the reason I'm going for the hack squat is because on a minimalist routine you can often get away with less warm-up sets on machines than on free weight compoundHack squat: back-off: source
11. Superset
    High-incline Smith machine press2 x 10 to 12

    45 to 60 degree bench angle. The on-screen card at 8:00 reads 2 sets x 10-12.

    T-bar row2 x 10 to 12

    One wider-grip set and one closer-grip set. Jeff allows 30 to 60 seconds between the paired exercises.

    Source wording: High incline Smith press: 2 sets x 10-12Source wording: pecs as well which is a weak point for most people then we're super setting this with 10 to 12 reps on the tar row now my jy's tar row machine is right next to the Smith machine so I can superet these two easily but if your gym has these two machines further apartHigh-incline Smith machine press: sourceT-bar row: source
12. Seated leg curl1 x 10 to 12

    Then reduce load 30 to 40% and continue to failure.

    Source wording: recuperate more in between super sets all right after that we're moving on to one set of 10 to 12 reps on the seated hamstring curl plus a drop set a recent 2020 study showed greater hamstrings growth with seated leg curls overlying leg curls across a 12we training studySeated leg curl: source
13. EZ-bar curl1 x 12 to 15

    Then myo-reps: keep the weight, rest 3 to 4 seconds, do 4 reps; repeat until you cannot get 4.

    Source wording: back by 30 to 40% and going to failure again then we're doing one set of 12 to 15 reps on the Easy Bar bicep curl plus some myor reps again just one allout set to failure here so we want to make sure we execute that set as perfectly as possible so I'm focusing on curling theEZ-bar curl: source
14. Cable crunch1 x 12 to 15

    Double drop: reduce about 30%, reach failure; reduce another 20 to 30%, reach failure again.

    Source wording: straight to the more effective stuff all right and to finish off the workout we're doing one set of cable crunches for 12 to 15 reps plus a double drop set so I like to do these kneeling with the Rope locked in over my head and then I'll crunch down hard on my abs andCable crunch: source

The routine comes from Timestamped English captions and on-screen exercise cards (including the incline press at 8:00). The description provides the Day 1 and Day 2 chapter boundaries.. Watch the video for how each lift is done.

Swaps if you lack the gear

Swaps and the notes on how the session is built are ours, not Jeff Nippard's.

Questions