15 reviews for Powerlifting Minimum Effective Dose Program
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.
Vetle S.
Man, 273 weeks complete
6 years of prior experience
More than expected strength gains
As expected muscle gains
Added two high rep variations to each day. On week 4 and Im up around 5kg on bench, 7.5 on squats and 7.5 on deadlift. The only problem is the 1 rep RPE 9-9.5 can stress the joints. I feel a slight pinch in my shoulder benching.
Oscar Lee
Man, 255 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
Great minimalist strength program , should include warmup sets to the 1RM
Jan Törnqvist
Man, 353 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
Fast and affective. Still going strong half trough but I already have set-wieght 5-10kgs more then when I started. 💪
Dan B.
Man, 553 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Simple, focused on singles, using recovery and frequency for an older lifter 
Daniel B.
Man3 weeks complete
2 years of prior experience
Less than expected strength gains
More than expected muscle gains
My muscles, especially chest and arms felt fuller, which i didn't expect. Strength gains on the other hand were lower than expected.Volume and intensity were okay for the muscles but it triggered some problems I've had before in my shoulder, which now hurts like shit again. Furthermore slight joint pain in other regions also. Had to stop the program after week 3. I think the high intensity, 2 to 3 times a week is too much for injuryprone lifters. Modification: HIIT as a warmup and to burn some fat, consisting of 2x4mins cardio, paired with 6 machine guided exercises 1 set for push/pull movements for upper body, legs and abdominal region.
Anesh D.
Man, 473 weeks complete
8 years of prior experience
More than expected strength gains
More than expected muscle gains
Definitely worked for me to build strength and power aged 47. Advice for others, stick to the program and don't complicate things. Will definitely refer friends 💪🔥
Chris Robertson
Man, 443 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
Low volume, using it as a peak program, working well
Campbell W.
Man5 weeks complete
8 years of prior experience
More than expected strength gains
As expected muscle gains
For the amount of time put in this program is the best I’ve done. It requires modifications to avoid lagging muscle groups but it’s basically no sets compared to most programs so that’s no surprise. I do this around a bunch of body weight functional training and really factor in the RPE as the heavy lifts week in and out are otherwise unsustainable.
J L.
Man, 331 week complete
7 years of prior experience
Less than expected strength gains
Less than expected muscle gains
This program is not for advanced lifters. For instance, it demands me squatting 540 two times a week, deadlifting 560 one time a week, and benching 385 three times a week. None of my workouts were possible in 45 minutes, and it isn't minimum effort. The program doesn't guide you in how to ramp up, it just tells you to go by RPE which is totally subjective and not helpful. This program MAY be for beginners because the load on their CNS would be minimal, but the study by Dr. Pak doesn't even support that this program is beneficial for more than 50% of lifters in general. I feel cheated out of a week of training. Dr. Pak owes me lol.
Albert R.
Man, 265 weeks complete
6 years of prior experience
As expected strength gains
As expected muscle gains
Fairly good program, I beat all PRs in the three core lifts on this program and achieved a 1000 Ib total! I still don't think that the bench is programmed as effectively as it could, and I'd recommend some supplementary exercises, especially targeting shoulders and upper body for more rounded development.