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Bodybuilding Minimum Effective Dose Program
by Dr. Pak
412 athletes joined
For people who care about building muscle but don't have time with "optimal" training volumes.
4.00
(18 ratings)
Program Description

This template is aimed at people who primarily care about hypertrophy and want to grow a solid amount of muscle but don't have the time or recovery resources to train with "optimal" training volumes. Watch Dr. Pak's video on this for more information.

Program Overview

  • Day 1 combines lower body with back, with exercises such as squats, hip hinges, vertical pull, and optional quad, hamstring, and calf exercises

  • Day 2 covers the upper body, with exercises including horizontal presses, rows for back work, side delt exercises, and optional shoulder and arm exercises

  • Program can be followed indefinitely (past 6 weeks)

  • Add an optional Day 3 every week if you like

Who is Dr. Pak?

Dr. Pak did his PhD on “the minimum dose required for 1RM strength in powerlifters“, a project dedicated to understanding what the least a powerlifter can do is and still get stronger.

As part of his PhD, his lab and other collaborators undertook several studies on the topic, which included a comprehensive review of the existing scientific literature, conducting training studies, and interviewing some of the world's foremost powerlifting athletes and coaches. He also immersed himself in the subject of minimum dose training, focusing on the minimal requirements necessary for achieving significant muscle size gains.

You can learn more about Dr. Pak and training information on his website, instagram, and YouTube channel.

What does the research show?

In summary, their research revealed that powerlifters or individuals trained in resistance could significantly enhance their strength for a period of 6-12 weeks by engaging in a few heavy/high intensity of effort sets for each lift weekly. Furthermore, it was found that as few as 1-4 sets per muscle group each week could lead to meaningful increases in muscle growth for both trained and untrained individuals.

This does not imply that "a few sets" are all one needs indefinitely, but it suggests a viable strategy that might be beneficial when time or recovery resources are scarce, or even when training motivation is low.

The document he prepared includes a series of 6-week minimum dose style "templates" for hypertrophy, 1RM Squat-Bench-Deadlift strength, and a combination of both.

Program Overview
Level
Beginner, Novice, Intermediate, Advanced
Goal
Bodybuilding
Equipment
Full Gym
Program Length
6 weeks
Days Per Week
2 days
Time Per Workout
45 minutes
down_app
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8
RPE 8-10
2
Deadlift (Barbell)
3
6-8
RPE 8-10
3A
Leg Extension
2
8-12
RPE 9-10
3B
Leg Curl
2
6-12
RPE 9-10
4
Chin-Up (Weighted)
3
6-12
RPE 10
5
Straight Leg Calf Raise
2
8-15
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8
RPE 8.5-9.5
2
Deadlift (Barbell)
3
6-8
RPE 8.5-9.5
3A
Leg Extension
2
8-12
RPE 9-10
3B
Leg Curl
2
6-12
RPE 9-10
4
Chin-Up (Weighted)
3
6-12
RPE 10
5
Straight Leg Calf Raise
2
8-15
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8
RPE 8.5-9.5
2
Deadlift (Barbell)
3
6-8
RPE 8.5-9.5
3A
Leg Extension
2
8-12
RPE 9-10
3B
Leg Curl
2
6-12
RPE 9-10
4
Chin-Up (Weighted)
3
6-12
RPE 10
5
Straight Leg Calf Raise
2
8-15
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8
RPE 8.5-9.5
2
Deadlift (Barbell)
3
6-8
RPE 8.5-9.5
3A
Leg Extension
2
8-12
RPE 9-10
3B
Leg Curl
2
6-12
RPE 9-10
4
Chin-Up (Weighted)
3
6-12
RPE 10
5
Straight Leg Calf Raise
2
8-15
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8
RPE 8.5-9.5
2
Deadlift (Barbell)
3
6-8
RPE 8.5-9.5
3A
Leg Extension
2
8-12
RPE 9-10
3B
Leg Curl
2
6-12
RPE 9-10
4
Chin-Up (Weighted)
3
6-12
RPE 10
5
Straight Leg Calf Raise
2
8-15
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8
RPE 8.5-9.5
2
Deadlift (Barbell)
3
6-8
RPE 8.5-9.5
3A
Leg Extension
2
8-12
RPE 9-10
3B
Leg Curl
2
6-12
RPE 9-10
4
Chin-Up (Weighted)
3
6-12
RPE 10
5
Straight Leg Calf Raise
2
8-15
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-12
RPE 8-10
2
Overhead Press (Barbell)
2
6-12
RPE 8-10
3
Bent Over Row (Barbell)
3
6-12
RPE 8-10
4
Lateral Raise (Cable)
3
8-15
RPE 10
5A
Overhead Tricep Extension (Cable)
2
8-15
RPE 10
5B
Bayesian Curl
2
8-15
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12
RPE 8-10
2
Overhead Press (Barbell)
2
6-12
RPE 8-10
3
Bent Over Row (Barbell)
3
6-12
RPE 8-10
4
Lateral Raise (Cable)
3
8-15
RPE 10
5A
Overhead Tricep Extension (Cable)
2
8-15
RPE 10
5B
Bayesian Curl
2
8-15
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12
RPE 8-10
2
Overhead Press (Barbell)
2
6-12
RPE 8-10
3
Bent Over Row (Barbell)
3
6-12
RPE 8-10
4
Lateral Raise (Cable)
3
8-15
RPE 10
5A
Overhead Tricep Extension (Cable)
2
8-15
RPE 10
5B
Bayesian Curl
2
8-15
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12
RPE 8-10
2
Overhead Press (Barbell)
2
6-12
RPE 8-10
3
Bent Over Row (Barbell)
3
6-12
RPE 8-10
4
Lateral Raise (Cable)
3
8-15
RPE 10
5A
Overhead Tricep Extension (Cable)
2
8-15
RPE 10
5B
Bayesian Curl
2
8-15
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12
RPE 8-10
2
Overhead Press (Barbell)
2
6-12
RPE 8-10
3
Bent Over Row (Barbell)
3
6-12
RPE 8-10
4
Lateral Raise (Cable)
3
8-15
RPE 10
5A
Overhead Tricep Extension (Cable)
2
8-15
RPE 10
5B
Bayesian Curl
2
8-15
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12
RPE 8-10
2
Overhead Press (Barbell)
2
6-12
RPE 8-10
3
Bent Over Row (Barbell)
3
6-12
RPE 8-10
4
Lateral Raise (Cable)
3
8-15
RPE 10
5A
Overhead Tricep Extension (Cable)
2
8-15
RPE 10
5B
Bayesian Curl
2
8-15
RPE 10
What People Are Saying(18 ratings)
Only ratings with written feedback are displayed here.
4.00/ 5
MicahAge 28, Man
3 days ago
3 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
None modifications
As a newby, I was definitely intimidated by all the different options for work out routines. This has been a great place to start as my schedule is limited on time, and I'm looking to maximize growth while being efficient and still learn how to do some of the most well-known compound workouts.days/week Squat Focus (if you can handle 5 days/wk and want to focus on squat) days/week Squat Focus (if you can handle 5 days/wk and want to focus on squat)
Filip B.Man
4 days ago
1 week complete
2 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Great program, thanks to dr. Pak for his amazing workdays/week Squat Focus (if you can handle 5 days/wk and want to focus on squat) days/week Squat Focus (if you can handle 5 days/wk and want to focus on squat)
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