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

Fitness Workout for Women
My new ESSENTIALS Training Program:

Let’s goo!!! My long-awaited Essentials Program (short and intense workouts that take 45 mins) is available at the link above 😤📘

Here is a brief overview of The Essentials Program:

1️⃣ – The workouts are designed to take no longer than 45 mins. These are perfect for anyone who wants to make the most of their time in the gym, but not spend half their day there.

2️⃣ – This program focuses on QUALITY over quantity. We will be training at a high intensity and focusing on individual set execution to drive gains as time-efficiently as possible.

3️⃣ – Even though it is a minimalistic routine time-wise there is still a lot of variety. This is important to prevent boredom and stagnation. There are a number of unique exercises and techniques I haven’t used in any of my other programs! For most exercises we will be doing just 1-3 hard sets, so we have to make them count!

Here are some more details on what comes with the new program:

▪️ Appropriate for all training levels (assuming you’re looking to prioritize time-efficiency)
▪️ Option to train 2, 3, 4 or 5x per week.
▪️ 12 week program length (3 distinct blocks to avoid monotony).
▪️ Full custom Excel spreadsheet.
▪️ Videos and coaching cues from me for every exercise.
▪️ Exercise substitutions included.

Check it out here to see if it’s right for you and your goals:


** My Fundamentals Training Program:

** MacroFactor Diet App: [FREE 2 week trial]

** My Ultimate Guide To Body Recomposition:
The Ultimate Guide To Body Recomposition

** MASS (Monthly Research Review):

** Rise Gym Apparel:

** PEScience Supplements:

** Instagram:



0:00 – Training Minimalism Setup
0:30 – Full Body Day 1
6:45 – Full Body Day 2
11:47 – More Minimalistic Splits



Overhead Triceps Extension Research:

Hamstring Curl Study:

Knees Over Toes video:

Training Minimalism Explained Video:


Written by Jeff Nippard
Filmed by Matt Dziadecki & Jeff Nippard
Edited by Jeff Nippard

Music by Bankrupt Beats:


In this video I cover how to set up the first week of a 2 day per week minimalist training routine. We will discuss the exercises, various cues for each movement, along with specific training techniques to make the workouts faster but still effective. Lastly, we will cover how to adapt this 2x/week program to a 3x, 4x, and 5x version.


About me: I’m a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I’ve been training for 12 years drug-free. I’m 5’5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).


Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

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