How To Train Like A Minimalist (More Gains In Less Time)

My new ESSENTIALS Training Program:

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

Here is a discount code you can use to save 10%: Essentials10

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:


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

** My Ultimate Guide To Body Recomposition:

** MASS (Monthly Research Review):

** Rise Gym Apparel:

** PEScience Supplements:

** Instagram:



Minimum Effective Dose Training Video Series by Eric Helms (MASS):

Training Volume for Strength Gains Meta-Analysis:

Training Volume for Health Meta-Analysis:

Training Volume for Hypertrophy Research:

LeanGains Article:

Training Volume for Maintaining Muscle Size:

Schoenfeld Textbook:

Superset Research:

Rest Research:

Motivation Research:


Written by Jeff Nippard
Filmed by Matt Dziadecki (
Edited by Jeff Nippard
Research Assistant: Max Edsey

Music by Bankrupt Beats:


In this video I cover the minimum amount of training volume needed to see measurable gains. We will discuss improvements in strength, health, and muscle mass, and cover the best strategies to get the most out of shorter training sessions.


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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