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SBD Minimum Effective Dose

by Stephen C.

Program Description

From Dr. Pak: "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

  • Level
    Intermediate, Novice, Advanced
  • Goal
    Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    50 minutes
  • Created
    Oct 31, 2025 10:02
  • Last Edited
    Oct 31, 2025 01:08
Muscle Engagement
Front
Back
MuscleSet
Chest
23.8%
Quadriceps
16.7%
Triceps
14.3%
Glutes
13.1%
Hamstrings
11.9%
Front Delts
9.5%
Adductors
4.8%
Abs
3.6%
Lower Back
2.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
1 reps
3 reps
RPE 9-9.5
RPE 7-9
2
Bench Press (Paused)
1
1
2
1 reps
1 reps
3 reps
RPE 9-9.5
RPE 7-9
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
1 reps
3 reps
RPE 9-9.5
RPE 7-9
2
Bench Press (Paused)
1
1
2
1 reps
1 reps
3 reps
RPE 9-9.5
RPE 7-9
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
1 reps
3 reps
RPE 9-9.5
RPE 7-9
2
Bench Press (Paused)
1
1
2
1 reps
1 reps
3 reps
RPE 9-9.5
RPE 7-9
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
1 reps
3 reps
RPE 9-9.5
RPE 7-9
2
Bench Press (Paused)
1
1
2
1 reps
1 reps
3 reps
RPE 9-9.5
RPE 7-9
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
1 reps
3 reps
RPE 9-9.5
RPE 7-9
2
Bench Press (Paused)
1
1
2
1 reps
1 reps
3 reps
RPE 9-9.5
RPE 7-9
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
1 reps
3 reps
RPE 9-9.5
RPE 7-9
2
Bench Press (Paused)
1
1
2
1 reps
1 reps
3 reps
RPE 9-9.5
RPE 7-9
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
3 reps
RPE 9-9.5
RPE 7-9
2
Bench Press (Paused)
1
1
2
1 reps
1 reps
3 reps
RPE 9-9.5
RPE 7-9
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
3 reps
RPE 9-9.5
RPE 7-9
2
Bench Press (Paused)
1
1
2
1 reps
1 reps
3 reps
RPE 9-9.5
RPE 7-9
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
3 reps
RPE 9-9.5
RPE 7-9
2
Bench Press (Paused)
1
1
2
1 reps
1 reps
3 reps
RPE 9-9.5
RPE 7-9
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
3 reps
RPE 9-9.5
RPE 7-9
2
Bench Press (Paused)
1
1
2
1 reps
1 reps
3 reps
RPE 9-9.5
RPE 7-9
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
3 reps
RPE 9-9.5
RPE 7-9
2
Bench Press (Paused)
1
1
2
1 reps
1 reps
3 reps
RPE 9-9.5
RPE 7-9
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
3 reps
RPE 9-9.5
RPE 7-9
2
Bench Press (Paused)
1
1
2
1 reps
1 reps
3 reps
RPE 9-9.5
RPE 7-9
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
1 reps
3 reps
RPE 9-9.5
RPE 7-9
2
Bench Press (Paused)
1
1
2
1 reps
1 reps
3 reps
RPE 9-9.5
RPE 7-9
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
1 reps
3 reps
RPE 9-9.5
RPE 7-9
2
Bench Press (Paused)
1
1
2
1 reps
1 reps
3 reps
RPE 9-9.5
RPE 7-9
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
1 reps
3 reps
RPE 9-9.5
RPE 7-9
2
Bench Press (Paused)
1
1
2
1 reps
1 reps
3 reps
RPE 9-9.5
RPE 7-9
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
1 reps
3 reps
RPE 9-9.5
RPE 7-9
2
Bench Press (Paused)
1
1
2
1 reps
1 reps
3 reps
RPE 9-9.5
RPE 7-9
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
1 reps
3 reps
RPE 9-9.5
RPE 7-9
2
Bench Press (Paused)
1
1
2
1 reps
1 reps
3 reps
RPE 9-9.5
RPE 7-9
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
1 reps
3 reps
RPE 9-9.5
RPE 7-9
2
Bench Press (Paused)
1
1
2
1 reps
1 reps
3 reps
RPE 9-9.5
RPE 7-9
RPE 7-9
Week 1
1 / 6 Weeks
Day 1
1
Squat (Low Bar)
1 Set
1 Set
1 Set
1 Reps
3 Reps
3 Reps
@9-9.5
@7-9
@7-9
2
Bench Press (Paused)
1 Set
1 Set
1 Set
1 Set
1 Reps
1 Reps
3 Reps
3 Reps
@9-9.5
@7-9
@7-9
@7-9
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Reps
3 Reps
3 Reps
@9-9.5
@7-9
@7-9
2
Bench Press (Paused)
1 Set
1 Set
1 Set
1 Set
1 Reps
1 Reps
3 Reps
3 Reps
@9-9.5
@7-9
@7-9
@7-9
Day 3
1
Squat (Low Bar)
1 Set
1 Set
1 Set
1 Reps
3 Reps
3 Reps
@9-9.5
@7-9
@7-9
2
Bench Press (Paused)
1 Set
1 Set
1 Set
1 Set
1 Reps
1 Reps
3 Reps
3 Reps
@9-9.5
@7-9
@7-9
@7-9