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Minimum effective dose workout planner
The fewest sets that still build muscle, build strength or keep what you have.
Short answer: About 4 hard sets per muscle a week still builds muscle, one hard set per lift 2–3 times a week can raise strength, and younger adults kept their results on one session a week with a third of their usual sets.
| Exercise | Session 1 | Session 2 | Reps |
|---|---|---|---|
| Squat or leg pressQuads and glutes | 2 sets | 2 sets | 6–15 |
| Romanian deadlift or hip hingeHamstrings and glutes | 2 sets | 2 sets | 6–15 |
| Bench press or chest pressChest and triceps | 2 sets | 2 sets | 6–15 |
| Row (cable, machine or dumbbell)Upper back and biceps | 1 set | 1 set | 6–15 |
| Lat pulldown or pull-upLats and biceps | 1 set | 1 set | 6–15 |
| Overhead pressShoulders and triceps | 1 set | 1 set | 6–15 |
About 32 / 32 minutes per session. Effort: hard: 0–3 reps short of failure.
About 4 hard sets per muscle a week still builds muscle; growth was greater at 5–9 and 10 or more sets (Schoenfeld et al., 2017).
This is the least that still works, not the most effective plan. Doing more usually brings more progress.
Building muscle on very little
In a meta-analysis, fewer than 5 sets per muscle a week still built muscle, although 5–9 and 10 or more sets built more (Schoenfeld et al., 2017).
Getting stronger on very little
In trained men, a single set of 6–12 reps at about 70–85% of 1RM, 2–3 times a week for 8–12 weeks, increased 1RM (Androulakis-Korakakis et al., 2020).
Keeping your progress
Younger adults kept muscle size and strength for 32 weeks on one session a week with a third of their usual sets; adults over 60 needed more (Bickel et al., 2011).
Scientific sources
- Schoenfeld, Ogborn & Krieger (2017). Dose-response relationship between weekly resistance training volume and increases in muscle mass. Journal of Sports Sciences.
- Androulakis-Korakakis, Fisher & Steele (2020). The minimum effective training dose required to increase 1RM strength in resistance-trained men. Sports Medicine.
- Bickel, Cross & Bamman (2011). Exercise dosing to retain resistance training adaptations in young and older adults. Medicine & Science in Sports & Exercise.
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Educational information for adults aged 18 and over. It does not diagnose, treat or manage any medical condition. If you have a health condition, or symptoms that worry you, speak to your doctor or a health professional.