18 reviews for Bodybuilding Minimum Effective Dose Program
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.
James L.
Man, 143 weeks complete
1 year of prior experience
More than expected strength gains
As expected muscle gains
Ver good very nice to start especially if you have less time for workouts in the week
Dylan Deangelo
Man, 315 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
More sets
Darrel V.
Man, 311 week complete
3 years of prior experience
As expected strength gains
As expected muscle gains
This program is great if you’re doing other activities outside of lifting. I used to lift 4-5x a week, but after I started jiujitsu, two day training has benefited my recovery. My goals are to looked jack and reduce injuries on the mat. Love the template.
liam C.
Man, 295 weeks complete
3 years of prior experience
As expected strength gains
As expected muscle gains
Nice and simple perfect for someone who doesn't want to spend a lot of time in the gym. I paired with with one day cardio and one day core.
حسام المسكري
Man, 356 weeks complete
2 years of prior experience
As expected strength gains
More than expected muscle gains
It's great for my timing an get a very good result. The result are great even my wife so the difference in 6 weeks.
Devon H.
Man, 183 weeks complete
3 years of prior experience
As expected strength gains
As expected muscle gains
Being able to make adjustments to the program
Miroslav Veljovic
Man5 weeks complete
5 years of prior experience
As expected strength gains
More than expected muscle gains
Excellent program. Added lunges on the leg day. Noticeable progress despite only 2 days a week.
Drew
Man, 325 weeks complete
3 years of prior experience
As expected strength gains
More than expected muscle gains
This is awesome! Switched to this program due to a busier/more erratic work schedule. I've actually broken through a squat plateau on this program and have continued making visible gains! I've been running it with a third upper body day ever week. Thanks, Dr Pak for this extremely useful template. I expect to keep coming back to this for years and years.
Man, 28
5 weeks complete
8 years of prior experience
More than expected strength gains
More than expected muscle gains
6 weeks in and I have seen improvements already. It usually takes a while for me to gain muscles and seeing as this program is the minimum dose it’s decently effective and manageable.
Benjamin D.
Man1 week complete
3 years of prior experience
As expected strength gains
More than expected muscle gains
Really time efficient. Allows you to train at a higher intensity, with less 'junk' volume.