Dr. PakPowerlifters with limited time/recovery seeking meaningful 1RM gains within ~6 weeks.
Dr. Pak’s PhD studied the minimum training dose required to raise 1RM strength. This program translates that research into a practical template: prioritize heavy singles at moderate frequency, add back-off sets tied to each top single, and offer optional accessory slots at higher reps. The goal is to produce meaningful short-term strength increases while minimizing time and recovery demands.
Program Roadmap
Six weeks, three sessions per week (~45 minutes each). It’s an SBD (squat/bench/dead) singles variant with a typical layout: Day 1: Squat + Bench + 2 optional accessories Day 2: Deadlift + Bench + 2 optional accessories Day 3: Squat + Bench + 2 optional accessories Each training day includes a top single (high-intensity, e.g., RPE 9–9.5) and prescribed back-off sets scaled from that single. Optional accessory slots are for higher-rep work to support hypertrophy and weak-point development. Template is usable across beginner→advanced and can be repeated beyond six weeks.
Chest
Legs
ArmsChest
BackLegsChest
ShouldersLegsStart with an accurate top single (recent or estimated 1RM). Warm up thoroughly and treat top singles with RPE guidance (e.g., 9–9.5) and strict safety. Use back-off sets to get technical practice without excessive fatigue; use optional accessories for high-rep hypertrophy and weak-point work. Keep sessions short but intense — prioritize recovery (sleep, protein). After the 6-week block, evaluate progress and adjust frequency/volume if needed. Consider microloading if progress stalls.
Dr. Pak is a strength training specialist who conducts research and designs programs centered around the concept of "Minimum Effective Dose (MED)." He has been exploring the question "Is it possible to achieve meaningful strength gains with minimal training volume?" in the field of powerlifting (squat, bench press, deadlift), and based on this theory, he provides concise yet effective training templates.
