THE MINIMUM

EFFECTIVE
DOSE
PROGRAM
12-WEEKS OF 2 FULL-BODY STRENGTH
SESSIONS PER WEEK
THE MINIMUM EFFECTIVE DOSE PROGRAM

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The program contains material protected under International Federal Copyright Laws and Treaties.
© Jason Brown Coaching. All Rights Reserved. Any unauthorized use of this material without written
permission from the author and publisher is prohibited. Published under Copyright Laws of the Library
of Congress of The United States of America, by:

© Jason Brown Coaching

All Rights Reserved.
www.jasonbrowncoaching.com

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THE MINIMUM EFFECTIVE DOSE PROGRAM

CONTENTS
Program Breakdown 4 How To Run This Program 11

Outside The Gym Activities 5 Warm-ups & Cooldowns 12

Training Experience 7 Session #1: Full Body Strength 13

Required Equipment 7 Session #2: Full Body Strength 14

How Many Strength & Conditioning Session #3: Full Body Strength 15
Days Are There? 8 Session #4: Full Body Strength 16
Is it okay to add ‘XYZ’ to this program? 8 Session #5: Full Body Strength 17
How long are the training sessions? 9 Session #6: Full Body Strength 18
How To Read The Training Session? 9 Session #7: Full Body Strength 19
Week to Week Progressions 10 Session #8: Full Body Strength 20

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THE MINIMUM EFFECTIVE DOSE PROGRAM

PROGRAM BREAKDOWN
Day 1: Full Body Strength
Day 2: OFF OR Outside Gym Activities
Day 3: OFF OR Outside Gym Activities
Day 4: Full Body Strength
Day 5: OFF OR Outside Gym Activities
Day 6/7: OFF

This is a 2 day per week program, ideally performed Monday & Thursday.

Can you do something on Day 6/7? Yes, go for a 60-minute walk and spend time meal prepping
for the upcoming week!

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THE MINIMUM EFFECTIVE DOSE PROGRAM

OUTSIDE THE GYM ACTIVITIES

This is totally up to you, but a few things you’ll want to consider.
If you’re performing higher intensity activities it would be best to keep these sessions to only
1-2 per week.
Lower intensity activities can be spread throughout the week. An example of this would be 30-
40 minutes of steady-state cardio done at a conversational pace.
Make sure your full body sessions are separated by AT LEAST 72 hours ie.
Monday & Thursday
Tuesday & Friday
This program is meant to give you f reedom outside of the gym but to get the most from this
program you should feel restored every week and NOT rundown. If you’re feeling rundown it
would be best to either downgrade how many outside of the gym sessions you’re performing
OR downgrade the level of intensity of your outside of the gym training.
Don’t overthink it and listen to your body. People make the mistake of assuming outside of the
gym stress and inside of the gym stress are different - they are not! Listen to your body and
know that the need to back off from time to time is part of the process.

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THE MINIMUM EFFECTIVE DOSE PROGRAM

Here’s a sample week structure:

Day 1: Full Body Strength Session
Day 2: 30-40 minutes of conversational pace cardio
Day 3: 60-90 minute hike
Day 4: Full Body Strength Session
Day 5: Gymnastics at the park
Day 6: 30-40 minutes of conversational pace cardio
Day 7: 60-90 minute walk

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THE MINIMUM EFFECTIVE DOSE PROGRAM

TRAINING EXPERIENCE
You should be entirely comfortable training on your own and know how to properly squat, hip-
hinge, lunge, push, pull and carry.

REQUIRED EQUIPMENT
Trap Bar
Barbell
Resistance Bands
Dumbbells
Kettlebells
Squat Rack with a pull-up bar and ability to perform pin squats and pulls
Landmine
TRX Straps or Rings

Need something? I always recommend Rogue Fitness for the highest quality, fastest shipping

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THE MINIMUM EFFECTIVE DOSE PROGRAM

HOW MANY STRENGTH & CONDITIONING

DAYS ARE THERE?
There are TWO main strength sessions & what you perform outside of the gym is up to you (I’d
highly recommend at least 2 low-intensity cardio sessions though, 30-40 minutes performed at
a conversational pace.)

IS IT OKAY TO ADD ‘XYZ’ TO THIS PROGRAM?

Yes. This program is designed to give you f reedom with your outside of the gym activities. Most
people that use this style of training perform other activities - this program is exactly for that
and will give you the optimal dose of strength training with a minimal time commitment to the
gym which is why the training is organized into 2 FULL BODY strength sessions performed with
72 hours between sessions ie. Monday & Thursday.

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THE MINIMUM EFFECTIVE DOSE PROGRAM

HOW LONG ARE THE TRAINING SESSIONS?

Each session should NOT take you longer than 45-60 minutes, which includes a 10-minute
warm-up and a 5-minute cooldown.

HOW TO READ THE TRAINING SESSION?

All programmed work, ie. 3 x 8-10 does NOT include any warm-up sets - if you’re someone that
needs more warm-up sets, perform as many sets as you feel is needed. In the case of accessory
work in the 3 x 8-10 example, utilize one load across all sets that allows for 2-3 reps in reserve
(you don’t need to go to failure on every set to make gains.) For big lifts ie. your squat, bench,
deadlift, you may need more warm-up sets, OR if I’m asking you to build to a rep max, build over
the course of the prescribed sets.

If you see:
1a. DB Bench Press: 3 x 8-10. Rest 45s.
1b. 1-Arm Landmine Rows: 3 x 8-10 each. Rest 45s.

This is a superset where you go back and forth between the two exercises resting 45 seconds
between sets.

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THE MINIMUM EFFECTIVE DOSE PROGRAM

WEEK TO WEEK PROGRESSIONS

You’ll see either volume increase or the same sets/reps. If you see the volume increase ie. go
from 3 sets to 4, aim to use the same load as the previous week. If you see the volume stay the
same, aim to increase loading just slightly, but remember to always go off of how you’re feeling.
If you’re not feeling it, it’s okay to dial back the intensity a bit.

There are specific instructions for your big movements and specific methods. Here are two that
are utilized in this program.

Cluster Sets
Dynamic Effort Training

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THE MINIMUM EFFECTIVE DOSE PROGRAM

HOW TO RUN THIS PROGRAM

Each workout is designed to be used for 3 WEEKS. So, each pair of full-body sessions would be
run for three weeks before switching to the next pair eg.

Full Body Session #1 & 2: Weeks 1, 2, 3

Full Body Session #3 & 4: Weeks 4, 5, 6
Full Body Session #5 & 6: Weeks 7, 8, 9
Full Body Session #7 & 8: Weeks 10, 11, 12

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THE MINIMUM EFFECTIVE DOSE PROGRAM

WARM-UPS & COOLDOWNS

General Dynamic Warm-up:
Done prior to each training session. Dynamic Warm-up consists of:

1. World's Greatest Stretch x 10 total reps

2. Bird Dogs x 10 reps each side
3. Thoracic Rotations x 15 reps each side
4a. Glute Bridge: 2 x 5. No rest.
4b. Banded Pull-apart: 2 x 10. No rest.
5. Squat Jumps: 3 x 3. Rest 60s.

Cooldown:
Done At The End of Each Session

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THE MINIMUM EFFECTIVE DOSE PROGRAM

Session #1: Full Body Strength

Goal: Use a moderate to heavy load across all sets for each exercise today. Each week your goal is to
match the previous week's load as the volume increases each week. Use 1-3 ramp-up sets for each
exercise then one weight for all work sets.

EXERCISE WEEK 1 WEEK 2 WEEK 3

1a. Front Box Squat 3 x 5. Rest 60s. 4 x 5. Rest 60s. 5 x 5. Rest 60s.

1b. Neutral Grip Pull-up 3 x 5. Rest 60s. 4 x 5. Rest 60s. 5 x 5. Rest 60s.

2a. Close Grip Bench press 3 x 6. Rest 60s. 4 x 6. Rest 60s. 5 x 6. Rest 60s.

2b. KB Reverse Lunges 3 x 6 each. Rest 60s. 4 x 6 each. Rest 60s. 5 x 6 each. Rest 60s.

3a. Cable Pull-Throughs 3 x 12-15. Rest 60s. 3 x 15-20. Rest 60s. 3 x 20-25. Rest 60s.

3b. Crossbody Carry 3 x 100 ft. each. Rest 60s. 3 x 100 ft. each. Rest 60s 3 x 100 ft. each. Rest 60s

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THE MINIMUM EFFECTIVE DOSE PROGRAM

Session #2: Full Body Strength

Goal: Use a moderate to heavy load across all sets for each exercise today. Each week your goal is to
increase loading slightly. Use 1-3 ramp-up sets for each exercise then one weight for all work sets.

EXERCISE WEEK 1 WEEK 2 WEEK 3

1a. Trap Bar RDL 3 x 8-10. Rest 60s. 4 x 6-8. Rest 60s. 4 x 6-8. Rest 60s.

1b. Landmine Single Arm

3 x 8-10 each. Rest 60s. 4 x 6-8 each. Rest 60s. 4 x 6-8 each. Rest 60s.
Push Press
2a. T
 -Bar Rows OR Chest
3 x 10-12. Rest 60s. 4 x 10-12. Rest 60s. 4 x 12-15. Rest 60s.
Supported DB Rows

2b. Goblet Box Squat 3 x 10-12. Rest 60s. 4 x 10-12. Rest 60s. 4 x 12-15. Rest 60s.

3a. Glute Ham Raises 3 x 6. Rest 60s. 3 x 8. Rest 60s. 4 x 8-10. Rest 60s.

3b. DB Hammer Curls 3 x 8-10. Rest 60s. 3 x 10-12. Rest 60s. 4 x 10-12. Rest 60s.

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THE MINIMUM EFFECTIVE DOSE PROGRAM

Session #3: Full Body Strength

Goal: Use a moderate to heavy load across all sets for each exercise today. For cluster sets for weeks 1,
2, 3 - use 80, 85%, and 90% of 1RM. For accessory work each week your goal is to match the previous
week's load as the volume increases each week. Use 1-3 ramp-up sets for each exercise then one
weight for all work sets.

EXERCISE WEEK 1 WEEK 2 WEEK 3

1a. Front Squat Cluster Sets 3 x 2.2.1 (15s). Rest 90s. 3 x 2.2.1 (15s). Rest 90s. 2 x 1.1.1 (15s). Rest 90s.

1b. N
 eutral Grip Pull-ups or
3 x 2.2.1 (15s). Rest 90s. 3 x 2.2.1 (15s). Rest 90s. 2 x 1.1.1 (15s). Rest 90s.
Ring Pull-ups Cluster Sets

2a. Close Grip Floor Press 3 x 6-8. Rest 60s. 4 x 6-8. Rest 60s. 4 x 8-10. Rest 60s.

2b. DB Rear Foot Elevated

3 x 6-8 each. Rest 60s. 4 x 6-8 each. Rest 60s. 4 x 8-10 each. Rest 60s.
Split Squats
3a. P
 hysioball Hamstring
3 x 15-20. Rest 60s. 4 x 15-20. Rest 60s. 4 x 15-20. Rest 60s.
Curls
3b. O
 verhead + Front Rack
3 x 100 ft. each. Rest 60s. 4 x 100 ft. each. Rest 60s. 4 x 100 ft. each. Rest 60s.
Carry

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THE MINIMUM EFFECTIVE DOSE PROGRAM

Session #4: Full Body Strength

Goal: Use a moderate to heavy load across all sets for each exercise today. Each week your goal is to
match the previous week's load as the volume increases each week. Use 1-3 ramp-up sets for each
exercise then one weight for all work sets.

EXERCISE WEEK 1 WEEK 2 WEEK 3

1a. Trap Bar Deadlift 4 x 5 at 75%. Rest 90s. 4 x 5 at 80%. Rest 90s. 3 x 3 at 90%. Rest 90s.

1b. DB Single Arm Push Press 4 x 6 each. Rest 90s. 4 x 6 each. Rest 90s. 3 x 8 each. Rest 90s.

2a. S
 upinated Grip
3 x 10-12. Rest 60s. 4 x 10-12. Rest 60s. 4 x 12. Rest 60s.
Inverted Rows

2b. Goblet Squat 3 x 10-12. Rest 60s. 4 x 10-12. Rest 60s. 4 x 12. Rest 60s.

3a. Glute Ham Raises 3 x 8-10. Rest 60s. 3 x 8-10. Rest 60s. 3 x 8-10. Rest 60s.

3b. Seated Incline DB Curls 3 x 8-10. Rest 60s. 3 x 8-10. Rest 60s. 3 x 8-10. Rest 60s.

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THE MINIMUM EFFECTIVE DOSE PROGRAM

Session #5: Full Body Strength

Goal: For Anderson Squat/Pull-ups build over the course of 5-7 sets. Use a moderate to heavy load
across all sets for each exercise today. Each week your goal is to match the previous week's load as the
volume increases each week. Use 1-3 ramp-up sets for each exercise then one weight for all work sets.

EXERCISE WEEK 1 WEEK 2 WEEK 3

1a. Anderson Front Squat Build to a 5RM. Rest 90s. Build to a 3RM. Rest 90s. Build to a 1RM. Rest 90s.

1b. W
 eighted Neutral Grip
Build to a 5RM. Rest 90s. Build to a 3RM. Rest 90s. Build to a 1RM. Rest 90s.
Pull-ups
2a. DB Floor Press -
3 x 8-10. Rest 60s. 4 x 8-10. Rest 60s. 4 x 6-8. Rest 60s.
neutral grip

2b. Landmine Lateral Squat 3 x 6-8 each. Rest 60s. 4 x 6-8 each. Rest 60s. 4 x 8-10 each. Rest 60s.

3a. Single Leg

3 x 8-10 each. Rest 60s. 3 x 8-10 each. Rest 60s. 3 x 8-10 each. Rest 60s.
Landmine RDLs

3b. Turkish Get-ups 3 x 2 each. Rest 60s. 3 x 2 each. Rest 60s. 3 x 2 each. Rest 60s.

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THE MINIMUM EFFECTIVE DOSE PROGRAM

Session #6: Full Body Strength

Goal: For cluster sets for weeks 1, 2, 3 use - 80, 85, 90% of 1RM. Use a moderate to heavy load across all
sets for each exercise today. Each week your goal is to match the previous week's load as the volume
increases each week. Use 1-3 ramp-up sets for each exercise then one weight for all work sets.

EXERCISE WEEK 1 WEEK 2 WEEK 3

1a. Trap Bar Deadlift

3 x 2.2.1 (15s). Rest 90s. 3 x 2.2.1 (15s). Rest 90s. 2 x 1.1.1 (15s). Rest 90s.
Cluster Sets

1b. Cable Facepulls 3 x 15-20. Rest 90s. 3 x 15-20. Rest 90s. 3 x 15-20. Rest 90s.

2a. KB Clean + Press 3 x 6. Rest 60s. 4 x 6. Rest 60s. 5 x 6. Rest 60s.

2b. KB Alt. Gorilla Rows 3 x 6 each. Rest 60s. 4 x 6 each. Rest 60s. 5 x 6 each. Rest 60s.

3 x 20 total steps. 3 x 20 total steps. 3 x 20 total steps.

3a. Walking DB Lunges
Rest 60s. Rest 60s. Rest 60s.

3b. Close Grip Chin-ups 3 x 6-8. Rest 60s. 3 x 6-8. Rest 60s. 3 x max reps. Rest 60s.

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THE MINIMUM EFFECTIVE DOSE PROGRAM

Session #7: Full Body Strength

Goal: For your box squat use a 16” box building in weight across all 5 sets. Weeks 2 & 3 your last set is
an AMRAP set (shoot for 2-4 reps with a heavy load. For accessory work, use a moderate to heavy load
across all sets for each exercise today. Each week your goal is to match the previous week's load as the
volume increases each week. Use 1-3 ramp-up sets for each exercise then one weight for all work sets.

EXERCISE WEEK 1 WEEK 2 WEEK 3

1a. Front Box Squat 10-8-6-4-2. Rest 90s. 10-8-6-4-2+. Rest 90s. 10-8-6-4-2+. Rest 90s.

1b. Cable Facepulls 3 x 12-15. Rest 90s. 3 x 12-15. Rest 90s. 3 x 12-15. Rest 90s.

2a. Incline DB Bench Press 3 x 12-15. Rest 60s. 4 x 10-12. Rest 60s. 4 x 12-15. Rest 60s.

3 x 6. Rest 60s. 4 x 6. Rest 60s. 4 x 6. Rest 60s.

2b. KB Clean +
- 1 clean + 1 reverse lunge - 1 clean + 1 reverse lunge - 1 clean + 1 reverse lunge
Reverse Lunges
= 1 rep = 1 rep = 1 rep
3a. S
 plit Stance Glute
3 x 8-10 each. Rest 60s. 3 x 8-10 each. Rest 60s. 3 x 8-10 each. Rest 60s.
Hip Thrusts

3b. Turkish Get-ups 3 x 2 each. Rest 60s. 3 x 2 each. Rest 60s. 3 x 2 each. Rest 60s.

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THE MINIMUM EFFECTIVE DOSE PROGRAM

Session #8: Full Body Strength

Goal: For speed trap bar deadlift & band-assisted plyo push-ups - all sets should be fast/explosive. Use
50-60% of your 1RM trap bar deadlift and add 5% to each subsequent week. Use a moderate to heavy
load across all sets for each exercise today. Each week your goal is to match the previous week's load
as the volume increases each week. Use 1-3 ramp-up sets for each exercise then one weight for all
work sets.

EXERCISE WEEK 1 WEEK 2 WEEK 3

1a. Trap Bar Deadlift for Speed

- demo video 5 x 3. Rest 30s. 5 x 3. Rest 30s. 5 x 3. Rest 30s.
- Speed Video
1b. Band Assisted Plyo
5 x 3. Rest 30s. 5 x 3. Rest 30s. 5 x 3. Rest 30s.
Push-ups

2a. KB Thrusters 3 x 10-12. Rest 60s. 3 x 12-15. Rest 60s. 4 x 12. Rest 60s.

2b. TRX Rows with rotation 3 x 10-12. Rest 60s. 3 x 12-15. Rest 60s. 4 x 12. Rest 60s.

3a. Offset KB Squat 3 x 8-10 each. Rest 60s. 3 x 8-10 each. Rest 60s. 3 x 8-10 each. Rest 60s.

3b. Close C2B Chin-ups 3 x 6-8. Rest 60s. 3 x 6-8. Rest 60s. 3 x 6-8. Rest 60s.

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THE MINIMUM EFFECTIVE DOSE PROGRAM

THANK YOU FOR TRUSTING ME

WITH YOUR PROGRAMMING
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@jasonbrowncoaching

Questions? Email us at:

jason@jasonbrowncoaching.com

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