Bodybuilding Minimum Effective Dose Program
For people who care about building muscle but don't have time with "optimal" training volumes.
Overview
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.
Who it's for
Reviews
Was fine for the first week, then week two after Yk hitting an 9-9.5 rpe single for the 3rd time my shoulder crapped out on me.
Been busy trying to get my house ready to sell so I needed to free up some time and decided to give this program a shot. Definitely a great program that allows you to keep progressing with minimal time investment.
Very accessible even on days you just don’t want to start.
Good to get back in the gym after some months off or if you're planning on starting a gym. Added an arm day with some abs exercices.
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 6–8 reps | @8–10 |
| 2 | Deadlift (Barbell) | 3 | 6–8 reps | @8–10 |
| Superset | ||||
| 3A | Leg Extension | 2 | 8–12 reps | @9–10 |
| 3B | Leg Curl | 2 | 6–12 reps | @9–10 |
| 4 | Chin-Up (Weighted) | 3 | 6–12 reps | @10 |
| 5 | Straight Leg Calf Raise | 2 | 8–15 reps | @9–10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 4 | 6–12 reps | @8–10 |
| 2 | Overhead Press (Barbell) | 2 | 6–12 reps | @8–10 |
| 3 | Bent Over Row (Barbell) | 3 | 6–12 reps | @8–10 |
| 4 | Lateral Raise (Cable) | 3 | 8–15 reps | @10 |
| Superset | ||||
| 5A | Overhead Tricep Extension (Cable) | 2 | 8–15 reps | @10 |
| 5B | Bayesian Curl | 2 | 8–15 reps | @10 |
Weeks 2–6 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
The coach
Coach Pak Androulakis-Korakakis
BSc, PhDDr. Pak did his PhD in Sports Science at Solent University (UK) on the topic of “the minimum effective training dose for strength in powerlifters.” His research focuses on muscle strength, hypertrophy, and strength sport performance. Dr. Pak has worked for over 5 years with physique athletes, powerlifters, and recreationally active individuals looking to get stronger and improve their body composition.
Common questions
Yes, Bodybuilding Minimum Effective Dose Program is completely free to follow on Boostcamp. There's no subscription or payment required. Download the app on iOS or Android, search for the program, and you can start your first workout immediately. All 6 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week. If you're missing something, the Boostcamp app includes substitution suggestions inside each workout.
Each session typically takes around 45 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements. As you get familiar with the program, sessions tend to move faster.
Bodybuilding Minimum Effective Dose Program is structured around 2 training days per week, with rest days built in to allow for recovery. Consistent rest is as important as the training itself. Skipping rest days can stall your progress. The app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go. Many athletes choose to repeat the program after finishing, either at a higher starting weight or with a different variation.
Bodybuilding Minimum Effective Dose Program is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name or find it on the coach's profile. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
