Alisher's Workout

Jeff Nippard's Minimalist Plan - ~45 min, 2x/week

Full Body

Finish most working sets at ~0-1 RIR
Drop sets: reduce weight ~30-40%, go to failure
Warm-up sets excluded from totals

Rest Timer

Flat Dumbbell Press

Flat Dumbbell Press

0/2

Dumbbell Romanian Deadlift

Dumbbell Romanian Deadlift

0/2

Lat Pulldown - Medium Overhand Grip

Lat Pulldown - Medium Overhand Grip

0/1

Lat Pulldown - Close Underhand Grip

Lat Pulldown - Close Underhand Grip

0/1

Overhead Cable Curl

Overhead Cable Curl

0/1

Dumbbell Step-Up

Dumbbell Step-Up

0/1

Overhead Cable Triceps Extension

Overhead Cable Triceps Extension

0/2

Machine Lateral Raise

Machine Lateral Raise

0/2

Leg Press Calf Press

Leg Press Calf Press

0/2