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Routine Builder
The Min-Max Program (Jeff Nippard)
Created by
Kilian
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UPPER 1
Day 1
Incline Bench Press (Dumbbell)
4 sets
Butterfly (Pec Deck)
2 sets
Seated Lateral Raise (Dumbbell)
3 sets
Wide Pull Up
2 sets
Decline Shrug
3 sets
EZ Barbell Preacher Curl
2 sets
Triceps Pressdown
2 sets
Dragon Flag
2 sets
LOWER 1
Day 2
Seated Leg Curl (Machine)
4 sets
Squat (Machine)
4 sets
Lunge (Dumbbell)
2 sets
Leg Extension (Machine)
3 sets
Hip Abduction (Machine)
2 sets
Seated Calf Raise
3 sets
Rest Day
UPPER 2
Day 4
Pull Up
3 sets
T Bar Row
3 sets
Shrug (Dumbbell)
2 sets
Chest Press (Machine)
4 sets
Single Arm Lateral Raise (Cable)
3 sets
Reverse Fly Single Arm (Cable)
1 sets
Cable Crunch
3 sets
LOWER 2
Day 5
Leg Extension (Machine)
3 sets
Romanian Deadlift (Barbell)
4 sets
Back Extension (Weighted Hyperextension)
3 sets
Leg Press (Machine)
3 sets
Standing Calf Raise (Barbell)
3 sets
Rest Day
