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This program is for anyone who needs/wants to get in and out of the gym in an efficient manner. It is for the everyday individual. Someone who has a full-time job or just someone who wants to get the most out of their time. As William Penn once said, “Time is what we want the most, but what we use the worst.” It isn’t realistic to be spending multiple hours and days in the gym. This is why I have created this program. For those who value their time, while still striving to maximize their gains.


About This Program/What's Included:

  • 12 weeks long
  • 4x a week
  • Upper/Lower split
  • Workouts take ~45 minutes
  • Beginner-friendly
  • Substitutions available for each exercise
  • Progress tracker 
  • Full gym required


This program is an instant digital download via email. It comes in PDF format.


Disclaimer: By engaging in these exercises/exercise program you’re agreeing to engage at your own risk, including injury. All documents that are included or purchased from Ellen Nieman should not be copied, sold, or redistributed without the express written consent of Ellen Nieman. This program is non-refundable

The Minimalist Program - 4 Day

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