> The Best Science-Based Minimalist Workout (Under 45 Mins). Directed by Jeff Nippard, 2022. YouTube, <https://www.youtube.com/watch?v=eMjyvIQbn9M>. # The Best Science-Based Minimalist Workout (Under 45 Mins) <center><div class="videoWrapper"> <iframe width="560" height="315" src="https://www.youtube.com/embed/eMjyvIQbn9M" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture" allowfullscreen></iframe> </div></center> ## Day 1 - Full body 1. Flat dumbbell press : 1 set x 4-6 + 1 set x 8-10 - Greater range of motion than barbell - Lower elbows down with slight elbow tuck at 40-45° - Flare elbows out while pressing 2. Dumbbell romanian deadlift : 2 sets x 8-10 - Push butt back to lower the weight straight down - Reverse motion when you feel a strong stretch in your hamstrings - Do not round back 3. 2-grip lat pulldown : 2 sets x 10-12 reps - Set 1: overhand middle grip - Set 2: underhand close grip - Bonus : overhead curls 4. Dumbbell step up: 1 set x 8-10 reps - Force front leg to carry all the load - Back leg is used only for balance - One leg at a time - Go heavy 5. Overhead cable tricep extension: 1 set x 12-15 + dropset - Lock elbows in place with cable just behind the head - Squeeze triceps to move the weight - After reaching failure, drop the weight by 30-40% and go to failure again 6. Machine lateral raise: 1 set x 12-15 reps + dropset - Larger than usual ROM if possible 7. Leg press toe-press: 1 set x 12-15 reps + dropset - Better mind-muscle connection when seated ## Day 2 - Full body 1. Hack squat: 1 set x 4-6 + 1 set x 8-10 - Less warmup than on free weight barbell squat - Set 1 with RPE of 9 - Focus on just moving the weight - Drive through heels while maintaining constant pressure against shoulder pads - Set 2 : control negative, feel the quads working - Full depth, allow knees to come forward past your toes 2. High incline smith press: 2 sets x 10-12 - Antagonistic superset with t-bar row (30 sec rest between each) - Set bench angle higher than usual, 45-60°, to involve delts more - Closer grip to take triceps to a greater ROM, involve upper pecs 3. T-bar row: 2 sets x 10-12 - If inconvenient, just flip around on the bench and do chest supported incline dumbbell rows - On t-bar row, one set with wider grip, the other with a closer grip 4. Seated leg curl: 1 set x 10-12 + dropset - Lean forward over the machine throughout the set to accentuate the stretch on the hamstrings 5. EZ-bar bicep curl: 1 set x 12-15 + myoreps - Focus on curling the weight out and up by driving through your pinkies to cue for supination - Squeeze your biceps to move the weight and keep a looser grip on the bar - After hitting failure, rest for 3-4 sec while keeping the bar in your hands, and do another four reps. Repeat until you cannot do 4 reps anymore. 6. Cable crunch: 1 set x 12-15 + double dropset - Kneel with rope locked in over head - Crunch down hard on abs, allow entire back to round