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

How to Create a Minimalist Workout Routine in Under 45 Minutes

Step 1: Setting Up Your Routine

1. Aim for two days per week for your workout routine.
2. If you have more training days available, you can modify the workouts into a three-day, four-day, or five-day per week schedule.

Step 2: Full Body Day 1

1. Start with 2-3 minutes of brisk walking on the treadmill and dynamic stretches.
2. Perform flat dumbbell press with two sets:
   • Heavy set for 4-6 reps.
   • Lighter back-off set for 8-10 reps.
3. Opt for dumbbell press over barbell press for a greater range of motion.
4. Maintain proper technique by lowering the dumbbells with a slight elbow tuck.
5. Proceed to dumbbell Romanian deadlifts focusing on hip movement and hamstring stretch.

Step 3: Upper Body Focus

1. Perform lat pulldowns for 2 sets of 10-12 reps with different grips.
2. Follow with single-leg dumbbell step-ups for quad and glute focus.
3. Ensure proper form and challenge yourself close to failure.

Step 4: Tricep and Shoulder Emphasis

1. Engage in overhead cable tricep extensions for tricep isolation.
2. Utilize a drop set to maximize muscle engagement.
3. Proceed with machine lateral raises to target side delts.
4. Use straps for better delt activation and maintain good form.

Step 5: Calf and Leg Development

1. Finish with horizontal toe press for calf development.
2. Focus on form, pause at the bottom, and squeeze at the top.
3. Conclude with hack squats for quad engagement with heavy and lighter sets.

Step 6: Antagonistic Superset for Chest and Back

1. Perform high incline Smith machine press and T-bar row back-to-back.
2. Adjust bench angle for pec and shoulder targeting.
3. Superset with minimal rest to save time and maintain muscle engagement.

Step 7: Hamstring and Bicep Work

1. Execute seated hamstring curls with a drop set for hamstring growth.
2. Engage in Easy Bar bicep curls with Myo reps for bicep activation.
3. Focus on form and muscle contraction for optimal results.

Step 8: Abdominal and Core Strengthening

1. Perform cable crunches with double drop sets for core activation.
2. Maintain proper form and engage your core throughout the exercise.

Step 9: Adapting Your Routine

1. To adapt the routine to a three, four, or five-day per week program, split the exercises and volume accordingly.
2. Customize the workout based on your preferences and individual weak points.
3. Consider adding extra sets or exercises to increase volume if needed.

Step 10: Additional Resources

1. Explore Jeff Nippard's 12-week Essentials program for a structured workout plan.
2. Choose a workout frequency that fits your schedule and goals.

By following these steps, you can create a science-based minimalist workout plan that is efficient and effective in under 45 minutes per session.