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Minimum Effective Dose Hypertrophy

by Brian P.

Program Description

Unlock your muscle-building potential with the Minimum Effective Dose Hypertrophy program. Over 12 weeks, this structured plan delivers three efficient 60-minute workouts each week, tailored for all experience levels from novice to advanced. Focused on maximizing hypertrophy, you'll utilize a full gym to target every muscle group effectively. Get ready to transform your physique with a smart, sustainable approach to bodybuilding that fits seamlessly into your lifestyle.

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 03, 2026 09:16
  • Last Edited
    Feb 03, 2026 09:16
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.4%
Front Delts
12.4%
Biceps
11%
Hamstrings
9%
Chest
8.3%
Glutes
8.3%
Lats
8.3%
Upper Back
8.3%
Quadriceps
6.9%
Forearms
3.4%
Calves
2.8%
Adductors
2.8%
Abductors
2.1%
Lower Back
2.1%
Abs
2.1%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
4-8 reps
-
2
Leg Press (45 Degrees)
3
4-8 reps
-
3
Seated Hamstring Curl
2
6-8 reps
-
4
Wide Grip Lat Pulldown
2
6-8 reps
-
5
Calf Raise (Machine)
2
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
4-8 reps
-
2
Leg Press (45 Degrees)
3
4-8 reps
-
3
Seated Hamstring Curl
2
6-8 reps
-
4
Wide Grip Lat Pulldown
2
6-8 reps
-
5
Calf Raise (Machine)
2
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
4-8 reps
-
2
Leg Press (45 Degrees)
3
4-8 reps
-
3
Seated Hamstring Curl
2
6-8 reps
-
4
Wide Grip Lat Pulldown
2
6-8 reps
-
5
Calf Raise (Machine)
2
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
4-8 reps
-
2
Leg Press (45 Degrees)
3
4-8 reps
-
3
Seated Hamstring Curl
2
6-8 reps
-
4
Wide Grip Lat Pulldown
2
6-8 reps
-
5
Calf Raise (Machine)
2
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
4-8 reps
-
2
Leg Press (45 Degrees)
3
4-8 reps
-
3
Seated Hamstring Curl
2
6-8 reps
-
4
Wide Grip Lat Pulldown
2
6-8 reps
-
5
Calf Raise (Machine)
2
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
4-8 reps
-
2
Leg Press (45 Degrees)
3
4-8 reps
-
3
Seated Hamstring Curl
2
6-8 reps
-
4
Wide Grip Lat Pulldown
2
6-8 reps
-
5
Calf Raise (Machine)
2
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
4-8 reps
-
2
Leg Press (45 Degrees)
3
4-8 reps
-
3
Seated Hamstring Curl
2
6-8 reps
-
4
Wide Grip Lat Pulldown
2
6-8 reps
-
5
Calf Raise (Machine)
2
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
4-8 reps
-
2
Leg Press (45 Degrees)
3
4-8 reps
-
3
Seated Hamstring Curl
2
6-8 reps
-
4
Wide Grip Lat Pulldown
2
6-8 reps
-
5
Calf Raise (Machine)
2
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
4-8 reps
-
2
Leg Press (45 Degrees)
3
4-8 reps
-
3
Seated Hamstring Curl
2
6-8 reps
-
4
Wide Grip Lat Pulldown
2
6-8 reps
-
5
Calf Raise (Machine)
2
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
4-8 reps
-
2
Leg Press (45 Degrees)
3
4-8 reps
-
3
Seated Hamstring Curl
2
6-8 reps
-
4
Wide Grip Lat Pulldown
2
6-8 reps
-
5
Calf Raise (Machine)
2
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
4-8 reps
-
2
Leg Press (45 Degrees)
3
4-8 reps
-
3
Seated Hamstring Curl
2
6-8 reps
-
4
Wide Grip Lat Pulldown
2
6-8 reps
-
5
Calf Raise (Machine)
2
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
4-8 reps
-
2
Leg Press (45 Degrees)
3
4-8 reps
-
3
Seated Hamstring Curl
2
6-8 reps
-
4
Wide Grip Lat Pulldown
2
6-8 reps
-
5
Calf Raise (Machine)
2
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Neck Press (Smith Machine)
3
4-8 reps
-
2
Chest Supported Row (Machine)
3
6-8 reps
-
3
Preacher Curl (Barbell)
3
6-8 reps
-
4
Poliquin Pushdowns
3
6-8 reps
-
5
Hip Adductor (Machine)
2
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Neck Press (Smith Machine)
3
4-8 reps
-
2
Chest Supported Row (Machine)
3
6-8 reps
-
3
Preacher Curl (Barbell)
3
6-8 reps
-
4
Poliquin Pushdowns
3
6-8 reps
-
5
Hip Adductor (Machine)
2
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Neck Press (Smith Machine)
3
4-8 reps
-
2
Chest Supported Row (Machine)
3
6-8 reps
-
3
Preacher Curl (Barbell)
3
6-8 reps
-
4
Poliquin Pushdowns
3
6-8 reps
-
5
Hip Adductor (Machine)
2
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Neck Press (Smith Machine)
3
4-8 reps
-
2
Chest Supported Row (Machine)
3
6-8 reps
-
3
Preacher Curl (Barbell)
3
6-8 reps
-
4
Poliquin Pushdowns
3
6-8 reps
-
5
Hip Adductor (Machine)
2
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Neck Press (Smith Machine)
3
4-8 reps
-
2
Chest Supported Row (Machine)
3
6-8 reps
-
3
Preacher Curl (Barbell)
3
6-8 reps
-
4
Poliquin Pushdowns
3
6-8 reps
-
5
Hip Adductor (Machine)
2
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Neck Press (Smith Machine)
3
4-8 reps
-
2
Chest Supported Row (Machine)
3
6-8 reps
-
3
Preacher Curl (Barbell)
3
6-8 reps
-
4
Poliquin Pushdowns
3
6-8 reps
-
5
Hip Adductor (Machine)
2
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Neck Press (Smith Machine)
3
4-8 reps
-
2
Chest Supported Row (Machine)
3
6-8 reps
-
3
Preacher Curl (Barbell)
3
6-8 reps
-
4
Poliquin Pushdowns
3
6-8 reps
-
5
Hip Adductor (Machine)
2
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Neck Press (Smith Machine)
3
4-8 reps
-
2
Chest Supported Row (Machine)
3
6-8 reps
-
3
Preacher Curl (Barbell)
3
6-8 reps
-
4
Poliquin Pushdowns
3
6-8 reps
-
5
Hip Adductor (Machine)
2
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Neck Press (Smith Machine)
3
4-8 reps
-
2
Chest Supported Row (Machine)
3
6-8 reps
-
3
Preacher Curl (Barbell)
3
6-8 reps
-
4
Poliquin Pushdowns
3
6-8 reps
-
5
Hip Adductor (Machine)
2
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Neck Press (Smith Machine)
3
4-8 reps
-
2
Chest Supported Row (Machine)
3
6-8 reps
-
3
Preacher Curl (Barbell)
3
6-8 reps
-
4
Poliquin Pushdowns
3
6-8 reps
-
5
Hip Adductor (Machine)
2
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Neck Press (Smith Machine)
3
4-8 reps
-
2
Chest Supported Row (Machine)
3
6-8 reps
-
3
Preacher Curl (Barbell)
3
6-8 reps
-
4
Poliquin Pushdowns
3
6-8 reps
-
5
Hip Adductor (Machine)
2
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Neck Press (Smith Machine)
3
4-8 reps
-
2
Chest Supported Row (Machine)
3
6-8 reps
-
3
Preacher Curl (Barbell)
3
6-8 reps
-
4
Poliquin Pushdowns
3
6-8 reps
-
5
Hip Adductor (Machine)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
4-8 reps
-
2
Hip Thrust (Machine)
3
6-8 reps
-
3
Leg Extension
2
6-8 reps
-
4
Wide Grip Lat Pulldown
1
6-8 reps
-
5
Preacher Curl (Barbell)
2
6-8 reps
-
6
Poliquin Pushdowns
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
4-8 reps
-
2
Hip Thrust (Machine)
3
6-8 reps
-
3
Leg Extension
2
6-8 reps
-
4
Wide Grip Lat Pulldown
1
6-8 reps
-
5
Preacher Curl (Barbell)
2
6-8 reps
-
6
Poliquin Pushdowns
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
4-8 reps
-
2
Hip Thrust (Machine)
3
6-8 reps
-
3
Leg Extension
2
6-8 reps
-
4
Wide Grip Lat Pulldown
1
6-8 reps
-
5
Preacher Curl (Barbell)
2
6-8 reps
-
6
Poliquin Pushdowns
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
4-8 reps
-
2
Hip Thrust (Machine)
3
6-8 reps
-
3
Leg Extension
2
6-8 reps
-
4
Wide Grip Lat Pulldown
1
6-8 reps
-
5
Preacher Curl (Barbell)
2
6-8 reps
-
6
Poliquin Pushdowns
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
4-8 reps
-
2
Hip Thrust (Machine)
3
6-8 reps
-
3
Leg Extension
2
6-8 reps
-
4
Wide Grip Lat Pulldown
1
6-8 reps
-
5
Preacher Curl (Barbell)
2
6-8 reps
-
6
Poliquin Pushdowns
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
4-8 reps
-
2
Hip Thrust (Machine)
3
6-8 reps
-
3
Leg Extension
2
6-8 reps
-
4
Wide Grip Lat Pulldown
1
6-8 reps
-
5
Preacher Curl (Barbell)
2
6-8 reps
-
6
Poliquin Pushdowns
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
4-8 reps
-
2
Hip Thrust (Machine)
3
6-8 reps
-
3
Leg Extension
2
6-8 reps
-
4
Wide Grip Lat Pulldown
1
6-8 reps
-
5
Preacher Curl (Barbell)
2
6-8 reps
-
6
Poliquin Pushdowns
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
4-8 reps
-
2
Hip Thrust (Machine)
3
6-8 reps
-
3
Leg Extension
2
6-8 reps
-
4
Wide Grip Lat Pulldown
1
6-8 reps
-
5
Preacher Curl (Barbell)
2
6-8 reps
-
6
Poliquin Pushdowns
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
4-8 reps
-
2
Hip Thrust (Machine)
3
6-8 reps
-
3
Leg Extension
2
6-8 reps
-
4
Wide Grip Lat Pulldown
1
6-8 reps
-
5
Preacher Curl (Barbell)
2
6-8 reps
-
6
Poliquin Pushdowns
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
4-8 reps
-
2
Hip Thrust (Machine)
3
6-8 reps
-
3
Leg Extension
2
6-8 reps
-
4
Wide Grip Lat Pulldown
1
6-8 reps
-
5
Preacher Curl (Barbell)
2
6-8 reps
-
6
Poliquin Pushdowns
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
4-8 reps
-
2
Hip Thrust (Machine)
3
6-8 reps
-
3
Leg Extension
2
6-8 reps
-
4
Wide Grip Lat Pulldown
1
6-8 reps
-
5
Preacher Curl (Barbell)
2
6-8 reps
-
6
Poliquin Pushdowns
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
4-8 reps
-
2
Hip Thrust (Machine)
3
6-8 reps
-
3
Leg Extension
2
6-8 reps
-
4
Wide Grip Lat Pulldown
1
6-8 reps
-
5
Preacher Curl (Barbell)
2
6-8 reps
-
6
Poliquin Pushdowns
2
6-8 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Chest Press (Machine)
1 Set
1 Set
1 Set
4-8 Reps
4-8 Reps
4-8 Reps
-
-
-
2
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
4-8 Reps
4-8 Reps
4-8 Reps
-
-
-
3
Seated Hamstring Curl
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
4
Wide Grip Lat Pulldown
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
5
Calf Raise (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
Day 2
1
Behind-The-Neck Press (Smith Machine)
1 Set
1 Set
1 Set
4-8 Reps
4-8 Reps
4-8 Reps
-
-
-
2
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
3
Preacher Curl (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
4
Poliquin Pushdowns
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
5
Hip Adductor (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
Day 3
1
Chest Press (Machine)
1 Set
1 Set
1 Set
4-8 Reps
4-8 Reps
4-8 Reps
-
-
-
2
Hip Thrust (Machine)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
3
Leg Extension
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
4
Wide Grip Lat Pulldown
1 Set
6-8 Reps
-
5
Preacher Curl (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
6
Poliquin Pushdowns
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-