Powerlifting Minimum Effective Dose Program
For people who want to build peak strength but don't have time with "optimal" training volumes.
PhD “The minimum effective dose for strength”
Overview
This template is aimed at lifters who want to experiment with a minimum dose training approach but do not necessarily want to do as little as possible. In addition to singles, this template contains a few back-off sets based on your top single for each training day, as well as 2x optional accessory slots for each training day at higher repetitions. You can expect to make meaningful strength increases in 6 weeks.
Program Overview
This is the SBD: Singles Only program variation. Program can be followed indefinitely (past 6 weeks).
Day 1: Squat, Bench, and 2 optional accessories
Day 2: Deadlift, Bench, and 2 optional accessories
Day 3: Squat, Bench, and 2 optional accessories
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
I was experienced and knew what this program would deliver the app kept me motivated and the program is simple but effective
Awesome program to explode your strength gains
Great for off season training...
Great way to getting back into training after a break. Result can be seen after only a few weeks
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 1 rep | @9–9.5 |
| 2 | 3 reps | @7–9 | ||
| 2 | Bench Press (Barbell) | 1 | 1 rep | @9–9.5 |
| 1 | 1 rep | @7–9 | ||
| 2 | 3 reps | @7–9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 1 | 1 rep | @9–9.5 |
| 2 | 3 reps | @7–9 | ||
| 2 | Bench Press (Barbell) | 1 | 1 rep | @9–9.5 |
| 1 | 1 rep | @7–9 | ||
| 2 | 3 reps | @7–9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 1 rep | @9–9.5 |
| 2 | 3 reps | @7–9 | ||
| 2 | Bench Press (Barbell) | 1 | 1 rep | @9–9.5 |
| 1 | 1 rep | @7–9 | ||
| 2 | 3 reps | @7–9 |
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.
How Powerlifting Minimum Effective Dose Program works
Powerlifting Minimum Effective Dose Program is a medium-length, 6-week, 3-day-per-week strength program written for beginner lifters. Each session takes around 45 minutes to complete. It was created by Dr. Pak and is published on Boostcamp with full week-by-week structure built in.
The program runs as a 6-week block with the same training-day structure throughout. It's built around a garage gym setup. Inside the Boostcamp app, working weights and targets auto-progress between sessions based on what you actually lifted, so you don't manage the math by hand.
Powerlifting Minimum Effective Dose Program is appropriate for new and returning lifters. The session-by-session structure removes the guesswork that usually stalls beginners. Over 1,096 Boostcamp athletes have run it. It's fully free on Boostcamp. Every week is unlocked from day one on iOS and Android.
Common questions
Yes, Powerlifting 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 garage 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.
Powerlifting Minimum Effective Dose Program is structured around 3 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.
Powerlifting 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.
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