Program Description
This template is an amalgamation of the ideas found in Dr. Pak's MinimumDose™ research work. Focused on time-efficiency for those 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. Addition of "overwarm" singles are included to maintain some 1RM skill in SBD. The programming is six weeks long, two days per week, but can be run indefinitely. Depending on recovery and time availability, could run twice during a week (four sessions).
Program Overview
- LevelNovice, Intermediate
- GoalPowerbuilding, Bodybuilding
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout70 minutes
- CreatedDec 17, 2024 01:52
- Last EditedJan 03, 2025 12:28
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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 (Barbell)
1
1
1 reps
1 reps
RPE 9-9.5
RPE 8.5-9.5
2
Chin-Up (Weighted)
3
6-12 reps
RPE 10
3
Straight Leg Calf Raise
2
8-15 reps
RPE 9-10
4
Squat (Barbell)
3
6-8 reps
RPE 8-10
5
Sumo Deadlift (Barbell)
1
1
1 reps
1 reps
RPE 9-9.5
RPE 8.5-9.5
6
Sumo Deadlift (Barbell)
3
6-8 reps
RPE 8-10
7A
Leg Extension
2
8-12 reps
RPE 9-10
7B
Leg Curl
2
8-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1 reps
1 reps
RPE 9-9.5
RPE 8.5-9.5
2
Chin-Up (Weighted)
3
6-12 reps
RPE 10
3
Straight Leg Calf Raise
2
8-15 reps
RPE 9-10
4
Squat (Barbell)
3
6-8 reps
RPE 8-10
5A
Leg Extension
2
8-12 reps
RPE 9-10
5B
Leg Curl
2
8-12 reps
RPE 9-10
6
Sumo Deadlift (Barbell)
1
1
1 reps
1 reps
RPE 9-9.5
RPE 8.5-9.5
7
Sumo Deadlift (Barbell)
3
6-8 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1 reps
1 reps
RPE 9-9.5
RPE 8.5-9.5
2
Chin-Up (Weighted)
3
6-12 reps
RPE 10
3
Straight Leg Calf Raise
2
8-15 reps
RPE 9-10
4
Squat (Barbell)
3
6-8 reps
RPE 8-10
5
Sumo Deadlift (Barbell)
3
6-8 reps
RPE 8-10
6
Sumo Deadlift (Barbell)
1
1
1 reps
1 reps
RPE 9-9.5
RPE 8.5-9.5
7A
Leg Extension
2
8-12 reps
RPE 9-10
7B
Leg Curl
2
8-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1 reps
1 reps
RPE 9-9.5
RPE 8.5-9.5
2
Chin-Up (Weighted)
3
6-12 reps
RPE 10
3
Straight Leg Calf Raise
2
8-15 reps
RPE 9-10
4
Squat (Barbell)
3
6-8 reps
RPE 8-10
5
Sumo Deadlift (Barbell)
1
1
1 reps
1 reps
RPE 9-9.5
RPE 8.5-9.5
6
Sumo Deadlift (Barbell)
3
6-8 reps
RPE 8-10
7A
Leg Extension
2
8-12 reps
RPE 9-10
7B
Leg Curl
2
8-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1 reps
1 reps
RPE 9-9.5
RPE 8.5-9.5
2
Chin-Up (Weighted)
3
6-12 reps
RPE 10
3
Straight Leg Calf Raise
2
8-15 reps
RPE 9-10
4
Squat (Barbell)
3
6-8 reps
RPE 8-10
5
Sumo Deadlift (Barbell)
1
1
1 reps
1 reps
RPE 9-9.5
RPE 8.5-9.5
6
Sumo Deadlift (Barbell)
3
6-8 reps
RPE 8-10
7A
Leg Extension
2
8-12 reps
RPE 9-10
7B
Leg Curl
2
8-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1 reps
1 reps
RPE 9-9.5
RPE 8.5-9.5
2
Chin-Up (Weighted)
3
6-12 reps
RPE 10
3
Straight Leg Calf Raise
2
8-15 reps
RPE 9-10
4
Squat (Barbell)
3
6-8 reps
RPE 8-10
5
Sumo Deadlift (Barbell)
1
1
1 reps
1 reps
RPE 9-9.5
RPE 8.5-9.5
6
Sumo Deadlift (Barbell)
3
6-8 reps
RPE 8-10
7A
Leg Extension
2
8-12 reps
RPE 9-10
7B
Leg Curl
2
8-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1 reps
1 reps
RPE 9-9.5
RPE 8.5-9.5
2
Bent Over Row (Barbell)
3
6-12 reps
RPE 8-10
3
Bench Press (Barbell)
4
6-12 reps
RPE 8-10
4
Overhead Press (Barbell)
2
6-12 reps
RPE 8-10
5
Lateral Raise (Cable)
3
8-15 reps
RPE 10
6A
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
6B
Bayesian Curl
2
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1 reps
1 reps
RPE 9-9.5
RPE 8.5-9.5
2
Bent Over Row (Barbell)
3
6-12 reps
RPE 8-10
3
Bench Press (Barbell)
4
6-12 reps
RPE 8-10
4
Overhead Press (Barbell)
2
6-12 reps
RPE 8-10
5
Lateral Raise (Cable)
3
8-15 reps
RPE 10
6A
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
6B
Bayesian Curl
2
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1 reps
1 reps
RPE 9-9.5
RPE 8.5-9.5
2
Bent Over Row (Barbell)
3
6-12 reps
RPE 8-10
3
Bench Press (Barbell)
4
6-12 reps
RPE 8-10
4
Overhead Press (Barbell)
2
6-12 reps
RPE 8-10
5
Lateral Raise (Cable)
3
8-15 reps
RPE 10
6A
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
6B
Bayesian Curl
2
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1 reps
1 reps
RPE 9-9.5
RPE 8.5-9.5
2
Bent Over Row (Barbell)
3
6-12 reps
RPE 8-10
3
Bench Press (Barbell)
4
6-12 reps
RPE 8-10
4
Overhead Press (Barbell)
2
6-12 reps
RPE 8-10
5
Lateral Raise (Cable)
3
8-15 reps
RPE 10
6A
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
6B
Bayesian Curl
2
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1 reps
1 reps
RPE 9-9.5
RPE 8.5-9.5
2
Bent Over Row (Barbell)
3
6-12 reps
RPE 8-10
3
Bench Press (Barbell)
4
6-12 reps
RPE 8-10
4
Overhead Press (Barbell)
2
6-12 reps
RPE 8-10
5
Lateral Raise (Cable)
3
8-15 reps
RPE 10
6A
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
6B
Bayesian Curl
2
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1 reps
1 reps
RPE 9-9.5
RPE 8.5-9.5
2
Bent Over Row (Barbell)
3
6-12 reps
RPE 8-10
3
Bench Press (Barbell)
4
6-12 reps
RPE 8-10
4
Overhead Press (Barbell)
2
6-12 reps
RPE 8-10
5
Lateral Raise (Cable)
3
8-15 reps
RPE 10
6A
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
6B
Bayesian Curl
2
8-15 reps
RPE 10
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)1 Set
1 Set
1 Reps
1 Reps
@9-9.5
@8.5-9.5
2
Chin-Up (Weighted)3 Sets
6-12 Reps
@10
3
Straight Leg Calf Raise2 Sets
8-15 Reps
@9-10
4
Squat (Barbell)3 Sets
6-8 Reps
@8-10
5
Sumo Deadlift (Barbell)1 Set
1 Set
1 Reps
1 Reps
@9-9.5
@8.5-9.5
6
Sumo Deadlift (Barbell)3 Sets
6-8 Reps
@8-10
7A
Leg Extension2 Sets
8-12 Reps
@9-10
7B
Leg Curl2 Sets
8-12 Reps
@9-10
Day 2
1
Bench Press (Barbell)1 Set
2 Sets
1 Reps
1 Reps
@9-9.5
@8.5-9.5
2
Bent Over Row (Barbell)3 Sets
6-12 Reps
@8-10
3
Bench Press (Barbell)4 Sets
6-12 Reps
@8-10
4
Overhead Press (Barbell)2 Sets
6-12 Reps
@8-10
5
Lateral Raise (Cable)3 Sets
8-15 Reps
@10
6A
Overhead Tricep Extension (Cable)2 Sets
8-15 Reps
@10
6B
Bayesian Curl2 Sets
8-15 Reps
@10