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Take your MEDs (Minimum Effective Dosage)
by J. A.
4 athletes joined
Program Description
This 3 day, fullbody program combines dynamic, functional movements with compound lifts to hit every part of your body while covering all your bases. Workouts start with kettlebell movements to prime your CNS, then progress to traditional powerlifting and bodybuilding components to get those gainz! Workouts end with a healthy dose of conditioning. Perfect program to combine with other training and pairs well with a dedicated conditioning program. Can be done every other day (i.e. Monday/Wednesday/Friday) Rest 60-90 seconds between each set of ballistic movements (kb swings/snatches) Rest 2-3 minutes for powerlifting movements (bench, dead, squat) Rest 60 seconds for all other movements. Feel free to add accessory movements as needed.
Program Overview
Level
Intermediate, Advanced
Goal
Muscle & Sculpting, Powerbuilding, Bodybuilding, Powerlifting
Equipment
Full Gym
Program Length
6 weeks
Time Per Workout
80 minutes
Created
Mar 31, 2024 05:52
Last Edited
May 16, 2024 05:50
down_app
Week 1
1 / 6 Weeks
Day 3
1
Snatch (Kettlebell)
4 Sets
3-5 Reps
@6.5
2
Front Squat (Paused)
1 Set
1 Set
1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
3-5 Reps
3-5 Reps
@6.5
@7
@7.5
@8
@8.5
3
Pendlay Row
1 Set
1 Set
1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
3-5 Reps
3-5 Reps
@7
@7.5
@8
@8.5
@9
4
Dip (Bodyweight)
1 Set
50 Reps
@9
5
Lat Pulldown (Single Arm)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@8
@9
6
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
15 Reps
20 Reps
@7.5
@8
@9
7
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@8
@9
8
Step-Up (Weighted)
1 Set
50 Reps
@9
Day 1
1
Kettlebell Clean & Press
5 Sets
3 Reps
@6.5
2
Squat (Barbell)
5 Sets
5 Reps
@8
3
Reverse Lunge (Barbell)
3 Sets
6-8 Reps
@7.5
4
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
@7.5
@8
@8.5
@9
5
Chin-Up (Weighted)
3 Sets
4-6 Reps
@7.5
6
Dip (Weighted)
3 Sets
6-8 Reps
@7.5
7
Dumbbell Row
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
@7.5
@8
@8.5
@9
8
Overhead Tricep Extension (Cable)
1 Set
1 Set
15 Reps
20 Reps
@7.5
@8.5
9
Farmer's Walk (Weighted)
4 Sets
1 mins
@8
Day 2
1
Kettlebell Swing
3 Sets
8-12 Reps
@6.5
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
3-5 Reps
@6.5
@7
@7.5
@8
3
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
10-12 Reps
@7
@8
@9
4
Chest Supported Row (Machine)
4 Sets
6-8 Reps
@9
5
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
10-12 Reps
12-14 Reps
@7.5
@8
@8.5
6
Lat Pulldown
3 Sets
6-8 Reps
@7.5
7
Face Pull
1 Set
40 Reps
@8
8
Leg Extension
1 Set
1 Set
15 Reps
12 Reps
@8
@9
9
Goblet Squat
1 Set
50 Reps
@10
Day 1
1
Kettlebell Clean & Press
5 Sets
3 Reps
@6.5
2
Squat (Barbell)
5 Sets
5 Reps
@8
3
Reverse Lunge (Barbell)
3 Sets
6-8 Reps
@7.5
4
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
@7.5
@8
@8.5
@9
5
Chin-Up (Weighted)
3 Sets
4-6 Reps
@7.5
6
Dip (Weighted)
3 Sets
6-8 Reps
@7.5
7
Dumbbell Row
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
@7.5
@8
@8.5
@9
8
Overhead Tricep Extension (Cable)
1 Set
1 Set
15 Reps
20 Reps
@7.5
@8.5
9
Farmer's Walk (Weighted)
4 Sets
1 mins
@8
Day 2
1
Kettlebell Swing
3 Sets
8-12 Reps
@6.5
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
3-5 Reps
@6.5
@7
@7.5
@8
3
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
10-12 Reps
@7
@8
@9
4
Chest Supported Row (Machine)
4 Sets
6-8 Reps
@9
5
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
10-12 Reps
12-14 Reps
@7.5
@8
@8.5
6
Lat Pulldown
3 Sets
6-8 Reps
@7.5
7
Face Pull
1 Set
40 Reps
@8
8
Leg Extension
1 Set
1 Set
15 Reps
12 Reps
@8
@9
9
Goblet Squat
1 Set
50 Reps
@10
Day 3
1
Snatch (Kettlebell)
4 Sets
3-5 Reps
@6.5
2
Front Squat (Paused)
1 Set
1 Set
1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
3-5 Reps
3-5 Reps
@6.5
@7
@7.5
@8
@8.5
3
Pendlay Row
1 Set
1 Set
1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
3-5 Reps
3-5 Reps
@7
@7.5
@8
@8.5
@9
4
Dip (Bodyweight)
1 Set
50 Reps
@9
5
Lat Pulldown (Single Arm)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@8
@9
6
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
15 Reps
20 Reps
@7.5
@8
@9
7
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@8
@9
8
Step-Up (Weighted)
1 Set
50 Reps
@9
Day 1
1
Kettlebell Clean & Press
5 Sets
3 Reps
@6.5
2
Squat (Barbell)
5 Sets
5 Reps
@8
3
Reverse Lunge (Barbell)
3 Sets
6-8 Reps
@7.5
4
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
@7.5
@8
@8.5
@9
5
Chin-Up (Weighted)
3 Sets
4-6 Reps
@7.5
6
Dip (Weighted)
3 Sets
6-8 Reps
@7.5
7
Dumbbell Row
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
@7.5
@8
@8.5
@9
8
Overhead Tricep Extension (Cable)
1 Set
1 Set
15 Reps
20 Reps
@7.5
@8.5
9
Farmer's Walk (Weighted)
4 Sets
1 mins
@8
Day 2
1
Kettlebell Swing
3 Sets
8-12 Reps
@6.5
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
3-5 Reps
@6.5
@7
@7.5
@8
3
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
10-12 Reps
@7
@8
@9
4
Chest Supported Row (Machine)
4 Sets
6-8 Reps
@9
5
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
10-12 Reps
12-14 Reps
@7.5
@8
@8.5
6
Lat Pulldown
3 Sets
6-8 Reps
@7.5
7
Face Pull
1 Set
40 Reps
@8
8
Leg Extension
1 Set
1 Set
15 Reps
12 Reps
@8
@9
9
Goblet Squat
1 Set
50 Reps
@10
Day 3
1
Snatch (Kettlebell)
4 Sets
3-5 Reps
@6.5
2
Front Squat (Paused)
1 Set
1 Set
1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
3-5 Reps
3-5 Reps
@6.5
@7
@7.5
@8
@8.5
3
Pendlay Row
1 Set
1 Set
1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
3-5 Reps
3-5 Reps
@7
@7.5
@8
@8.5
@9
4
Dip (Bodyweight)
1 Set
50 Reps
@9
5
Lat Pulldown (Single Arm)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@8
@9
6
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
15 Reps
20 Reps
@7.5
@8
@9
7
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@8
@9
8
Step-Up (Weighted)
1 Set
50 Reps
@9
Day 1
1
Kettlebell Clean & Press
5 Sets
3 Reps
@6.5
2
Squat (Barbell)
5 Sets
5 Reps
@8
3
Reverse Lunge (Barbell)
3 Sets
6-8 Reps
@7.5
4
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
@7.5
@8
@8.5
@9
5
Chin-Up (Weighted)
3 Sets
4-6 Reps
@7.5
6
Dip (Weighted)
3 Sets
6-8 Reps
@7.5
7
Dumbbell Row
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
@7.5
@8
@8.5
@9
8
Overhead Tricep Extension (Cable)
1 Set
1 Set
15 Reps
20 Reps
@7.5
@8.5
9
Farmer's Walk (Weighted)
4 Sets
1 mins
@8
Day 2
1
Kettlebell Swing
3 Sets
8-12 Reps
@6.5
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
3-5 Reps
@6.5
@7
@7.5
@8
3
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
10-12 Reps
@7
@8
@9
4
Chest Supported Row (Machine)
4 Sets
6-8 Reps
@9
5
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
10-12 Reps
12-14 Reps
@7.5
@8
@8.5
6
Lat Pulldown
3 Sets
6-8 Reps
@7.5
7
Face Pull
1 Set
40 Reps
@8
8
Leg Extension
1 Set
1 Set
15 Reps
12 Reps
@8
@9
9
Goblet Squat
1 Set
50 Reps
@10
Day 3
1
Snatch (Kettlebell)
4 Sets
3-5 Reps
@6.5
2
Front Squat (Paused)
1 Set
1 Set
1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
3-5 Reps
3-5 Reps
@6.5
@7
@7.5
@8
@8.5
3
Pendlay Row
1 Set
1 Set
1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
3-5 Reps
3-5 Reps
@7
@7.5
@8
@8.5
@9
4
Dip (Bodyweight)
1 Set
50 Reps
@9
5
Lat Pulldown (Single Arm)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@8
@9
6
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
15 Reps
20 Reps
@7.5
@8
@9
7
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@8
@9
8
Step-Up (Weighted)
1 Set
50 Reps
@9
Day 1
1
Kettlebell Clean & Press
5 Sets
3 Reps
@6.5
2
Squat (Barbell)
5 Sets
5 Reps
@8
3
Reverse Lunge (Barbell)
3 Sets
6-8 Reps
@7.5
4
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
@7.5
@8
@8.5
@9
5
Chin-Up (Weighted)
3 Sets
4-6 Reps
@7.5
6
Dip (Weighted)
3 Sets
6-8 Reps
@7.5
7
Dumbbell Row
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
@7.5
@8
@8.5
@9
8
Overhead Tricep Extension (Cable)
1 Set
1 Set
15 Reps
20 Reps
@7.5
@8.5
9
Farmer's Walk (Weighted)
4 Sets
1 mins
@8
Day 2
1
Kettlebell Swing
3 Sets
8-12 Reps
@6.5
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
3-5 Reps
@6.5
@7
@7.5
@8
3
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
10-12 Reps
@7
@8
@9
4
Chest Supported Row (Machine)
4 Sets
6-8 Reps
@9
5
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
10-12 Reps
12-14 Reps
@7.5
@8
@8.5
6
Lat Pulldown
3 Sets
6-8 Reps
@7.5
7
Face Pull
1 Set
40 Reps
@8
8
Leg Extension
1 Set
1 Set
15 Reps
12 Reps
@8
@9
9
Goblet Squat
1 Set
50 Reps
@10
Day 3
1
Snatch (Kettlebell)
4 Sets
3-5 Reps
@6.5
2
Front Squat (Paused)
1 Set
1 Set
1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
3-5 Reps
3-5 Reps
@6.5
@7
@7.5
@8
@8.5
3
Pendlay Row
1 Set
1 Set
1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
3-5 Reps
3-5 Reps
@7
@7.5
@8
@8.5
@9
4
Dip (Bodyweight)
1 Set
50 Reps
@9
5
Lat Pulldown (Single Arm)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@8
@9
6
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
15 Reps
20 Reps
@7.5
@8
@9
7
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@8
@9
8
Step-Up (Weighted)
1 Set
50 Reps
@9
Day 1
1
Kettlebell Clean & Press
5 Sets
3 Reps
@6.5
2
Squat (Barbell)
5 Sets
5 Reps
@8
3
Reverse Lunge (Barbell)
3 Sets
6-8 Reps
@7.5
4
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
@7.5
@8
@8.5
@9
5
Chin-Up (Weighted)
3 Sets
4-6 Reps
@7.5
6
Dip (Weighted)
3 Sets
6-8 Reps
@7.5
7
Dumbbell Row
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
@7.5
@8
@8.5
@9
8
Overhead Tricep Extension (Cable)
1 Set
1 Set
15 Reps
20 Reps
@7.5
@8.5
9
Farmer's Walk (Weighted)
4 Sets
1 mins
@8
Day 2
1
Kettlebell Swing
3 Sets
8-12 Reps
@6.5
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
3-5 Reps
@6.5
@7
@7.5
@8
3
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
10-12 Reps
@7
@8
@9
4
Chest Supported Row (Machine)
4 Sets
6-8 Reps
@9
5
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
10-12 Reps
12-14 Reps
@7.5
@8
@8.5
6
Lat Pulldown
3 Sets
6-8 Reps
@7.5
7
Face Pull
1 Set
40 Reps
@8
8
Leg Extension
1 Set
1 Set
15 Reps
12 Reps
@8
@9
9
Goblet Squat
1 Set
50 Reps
@10
Day 3
1
Snatch (Kettlebell)
4 Sets
3-5 Reps
@6.5
2
Front Squat (Paused)
1 Set
1 Set
1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
3-5 Reps
3-5 Reps
@6.5
@7
@7.5
@8
@8.5
3
Pendlay Row
1 Set
1 Set
1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
3-5 Reps
3-5 Reps
@7
@7.5
@8
@8.5
@9
4
Dip (Bodyweight)
1 Set
50 Reps
@9
5
Lat Pulldown (Single Arm)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@8
@9
6
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
15 Reps
20 Reps
@7.5
@8
@9
7
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@8
@9
8
Step-Up (Weighted)
1 Set
50 Reps
@9