The Best Science-Based Minimalist Workout Plan (Under 45 Mins)
Jeff Nippard・16 minutes read
The video outlines a minimalistic workout routine under 45 minutes, with emphasis on fundamental training principles and efficient exercises like dumbbell press and Romanian deadlift. It also offers options for 2, 3, 4, or 5 days per week to adapt the workout based on individual preferences and goals.
Insights
- Video emphasizes minimalistic workouts lasting less than 45 minutes, offering flexibility for 2 to 5 sessions per week, focusing on fundamental training principles and providing a reference to a related video for further context.
- Detailed workout routines include exercises like dumbbell press, Romanian deadlifts, lat pull-downs, and cable tricep extensions, with an emphasis on technique, controlled movements, and variations for muscle groups, accompanied by drop sets and adaptations for different training frequencies, showcasing a holistic approach to efficient and effective training.
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Recent questions
What are the key principles of minimalist training?
The key principles of minimalist training include focusing on workouts under 45 minutes per session, with options for 2, 3, 4, or 5 days per week. Emphasis is placed on fundamental minimalist training principles and efficiency in exercises to maximize results in a shorter amount of time.
How should I structure a full body workout?
A full body workout should start with brisk walking and dynamic stretches, followed by exercises like flat dumbbell press, dumbbell Romanian deadlift, lat pull down, overhead curls, dumbbell step up, overhead cable tricep extension, machine lateral raise, and horizontal tow press for calves. The workout should focus on a variety of muscle groups and include exercises that target different areas of the body for a well-rounded routine.
What is the best way to perform a dumbbell press?
The best way to perform a dumbbell press is to emphasize technique with a slight elbow tuck and full stretch. This exercise is chosen for its efficiency and range of motion, ensuring that the muscles are properly engaged throughout the movement for optimal results.
How can I increase hypertrophy during my workouts?
To increase hypertrophy during workouts, incorporate drop sets into exercises like overhead cable tricep extension and machine lateral raise. Based on a 2022 study, drop sets have been shown to enhance muscle growth by pushing the muscles to failure and increasing volume during the workout.
How can I adapt the workout to different training frequencies?
To adapt the workout to different training frequencies, maintain most exercises, sets, and reps, but adjust how you distribute your volume. For three days a week, repeat the full body workout once and split the second day into upper and lower body. For four days, split both full body workouts into separate upper and lower days. For five days, follow an upper-lower Push Pull leg split. Alternatively, explore the 12-week Essentials program on jeffnipper.com for pre-designed workouts with different frequency options.
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Summary
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Efficient Minimalist Workouts for Full Body
- Video focuses on minimalistic workouts under 45 minutes per session, with options for 2, 3, 4, or 5 days per week.
- Emphasis on fundamental minimalist training principles and link to previous video for reference.
- Full body day one starts with brisk walking and dynamic stretches before two sets of flat dumbbell press.
- Dumbbell press chosen for efficiency and range of motion, emphasizing technique with slight elbow tuck and full stretch.
- Followed by dumbbell Romanian deadlift focusing on hip push and controlled descent without fully locking out.
- Two grip lat pull down with different grips for mid back/lats and biceps, followed by overhead curls for bicep work.
- Single working set of dumbbell step up per leg, emphasizing front leg load and heavier weights for near failure.
- Overhead cable tricep extension for triceps, with a drop set for increased hypertrophy based on a 2022 study.
- Machine lateral raise for side delts with a drop set for extra volume, focusing on full range of motion and failure.
- Horizontal tow press for calves, using seated leg press machine for better mind-muscle connection and drop set for failure.
- Full body day two starts with hack squat for quads, focusing on heavy top set and lighter back off set for hypertrophy.
- Antagonistic superset of high incline Smith machine press and t-bar row for chest and back, with close grip for triceps.
- Seated hamstring curl with drop set for hamstrings growth, leaning forward for increased stretch and failure.
- Easy Bar bicep curl with Maya reps for enhanced hypertrophy, focusing on technique and pinky cue for supination.
11:17
Effective Cable Crunches and Workout Adaptations
- Finish the workout with one set of cable crunches for 12 to 15 reps, followed by a double drop set. Perform the crunches kneeling with the Rope locked in over your head, rounding your entire back after reaching failure, then drop the weight by 30 percent and go to failure again. For the final drop set, reduce the weight by 20 to 30 percent and go to failure once more.
- To adapt the workout to a three, four, or five-day per week program, maintain most exercises, sets, and reps, but adjust how you distribute your volume. For three days a week, repeat the full body workout once and split the second day into upper and lower body. For four days, split both full body workouts into separate upper and lower days. For five days, follow an upper-lower Push Pull leg split. Alternatively, check out the 12-week Essentials program on jeffnipper.com for pre-designed workouts with different frequency options.
