MinDose™ with Singles

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. Dropping these would reduce session time considerably.

The programming is 16 weeks long, two days per week, but can be run indefinitely. Depending on recovery and time availability, could run multiple sessions during a week in an alternating pattern (e.g. A-B-A-etc.)

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Week 1

Week 2

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Week 4

Week 5

Week 6

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Week 9

Week 10

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Week 12

Week 13

Week 14

Week 15

Week 16

Drop some or all OPTIONAL movements as time requires.
Substitute as needed/wanted.

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