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Mery's 3.5x/week Powerlifting

by mery
1 athletes joined

Program Description

teaches you the basic compounds, how to show up, how to train hard, and how to lift. rep ranges. pick a weight you can do the first amount of reps in the range for that exercise. add a rep each week until you reach the top end. the following week, add 5-10lbs and repeat the low end of the range once again. eg: week 1: deadlift 135x3 week 2: deadlift 135x4 week 3: deadlift 135x5 week 4: deadlift 135x6 week 6: deadlift 145x3 week 7: deadlift 145x4 and so on. for warmups, optional 5-10min walking on treadmill/elliptical/cardio bike/etc perform 1-3 warmup sets, depending on the exercise. for a warmup set, pick a weight you can very easily do without generating any fatigue. increase weight every warmup set. rest 2-3min, and start your first working set. for rest times, 3-5min, or just whenever you feel okay. m - s t - r w - b t - r f - d s - r s - ohp m - r

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Athletics, Powerlifting, Powerbuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Mar 07, 2025 09:05
  • Last Edited
    Jun 18, 2025 08:21

Summary

Unlock your strength potential with Mery's 3.5x/week Powerlifting program, a focused 12-week journey designed for serious lifters. This program emphasizes the foundational lifts—squat, bench press, deadlift, overhead press, and pull-ups—ensuring you build muscle and power effectively. With four training days each week, you’ll engage in targeted workouts that challenge your limits and enhance your performance. Equip your garage gym and get ready to transform your lifting game!
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3-6 reps
-
2
Bench Press (Barbell)
2
6-10 reps
-
3
Deadlift (Barbell)
2
10-14 reps
-
4
Overhead Press (Barbell)
1
14-18 reps
-
5
Pull-Up (Bodyweight)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3-6 reps
-
2
Bench Press (Barbell)
2
6-10 reps
-
3
Deadlift (Barbell)
2
10-14 reps
-
4
Overhead Press (Barbell)
1
14-18 reps
-
5
Pull-Up (Bodyweight)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3-6 reps
-
2
Bench Press (Barbell)
2
6-10 reps
-
3
Deadlift (Barbell)
2
10-14 reps
-
4
Overhead Press (Barbell)
1
14-18 reps
-
5
Pull-Up (Bodyweight)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3-6 reps
-
2
Bench Press (Barbell)
2
6-10 reps
-
3
Deadlift (Barbell)
2
10-14 reps
-
4
Overhead Press (Barbell)
1
14-18 reps
-
5
Pull-Up (Bodyweight)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3-6 reps
-
2
Bench Press (Barbell)
2
6-10 reps
-
3
Deadlift (Barbell)
2
10-14 reps
-
4
Overhead Press (Barbell)
1
14-18 reps
-
5
Pull-Up (Bodyweight)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3-6 reps
-
2
Bench Press (Barbell)
2
6-10 reps
-
3
Deadlift (Barbell)
2
10-14 reps
-
4
Overhead Press (Barbell)
1
14-18 reps
-
5
Pull-Up (Bodyweight)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3-6 reps
-
2
Bench Press (Barbell)
2
6-10 reps
-
3
Deadlift (Barbell)
2
10-14 reps
-
4
Overhead Press (Barbell)
1
14-18 reps
-
5
Pull-Up (Bodyweight)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3-6 reps
-
2
Bench Press (Barbell)
2
6-10 reps
-
3
Deadlift (Barbell)
2
10-14 reps
-
4
Overhead Press (Barbell)
1
14-18 reps
-
5
Pull-Up (Bodyweight)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3-6 reps
-
2
Bench Press (Barbell)
2
6-10 reps
-
3
Deadlift (Barbell)
2
10-14 reps
-
4
Overhead Press (Barbell)
1
14-18 reps
-
5
Pull-Up (Bodyweight)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3-6 reps
-
2
Bench Press (Barbell)
2
6-10 reps
-
3
Deadlift (Barbell)
2
10-14 reps
-
4
Overhead Press (Barbell)
1
14-18 reps
-
5
Pull-Up (Bodyweight)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3-6 reps
-
2
Bench Press (Barbell)
2
6-10 reps
-
3
Deadlift (Barbell)
2
10-14 reps
-
4
Overhead Press (Barbell)
1
14-18 reps
-
5
Pull-Up (Bodyweight)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3-6 reps
-
2
Bench Press (Barbell)
2
6-10 reps
-
3
Deadlift (Barbell)
2
10-14 reps
-
4
Overhead Press (Barbell)
1
14-18 reps
-
5
Pull-Up (Bodyweight)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-6 reps
-
2
Deadlift (Barbell)
2
6-10 reps
-
3
Overhead Press (Barbell)
2
10-14 reps
-
4
Squat (Barbell)
1
14-18 reps
-
5
Pull-Up (Bodyweight)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-6 reps
-
2
Deadlift (Barbell)
2
6-10 reps
-
3
Overhead Press (Barbell)
2
10-14 reps
-
4
Squat (Barbell)
1
14-18 reps
-
5
Pull-Up (Bodyweight)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-6 reps
-
2
Deadlift (Barbell)
2
6-10 reps
-
3
Overhead Press (Barbell)
2
10-14 reps
-
4
Squat (Barbell)
1
14-18 reps
-
5
Pull-Up (Bodyweight)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-6 reps
-
2
Deadlift (Barbell)
2
6-10 reps
-
3
Overhead Press (Barbell)
2
10-14 reps
-
4
Squat (Barbell)
1
14-18 reps
-
5
Pull-Up (Bodyweight)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-6 reps
-
2
Deadlift (Barbell)
2
6-10 reps
-
3
Overhead Press (Barbell)
2
10-14 reps
-
4
Squat (Barbell)
1
14-18 reps
-
5
Pull-Up (Bodyweight)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-6 reps
-
2
Deadlift (Barbell)
2
6-10 reps
-
3
Overhead Press (Barbell)
2
10-14 reps
-
4
Squat (Barbell)
1
14-18 reps
-
5
Pull-Up (Bodyweight)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-6 reps
-
2
Deadlift (Barbell)
2
6-10 reps
-
3
Overhead Press (Barbell)
2
10-14 reps
-
4
Squat (Barbell)
1
14-18 reps
-
5
Pull-Up (Bodyweight)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-6 reps
-
2
Deadlift (Barbell)
2
6-10 reps
-
3
Overhead Press (Barbell)
2
10-14 reps
-
4
Squat (Barbell)
1
14-18 reps
-
5
Pull-Up (Bodyweight)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-6 reps
-
2
Deadlift (Barbell)
2
6-10 reps
-
3
Overhead Press (Barbell)
2
10-14 reps
-
4
Squat (Barbell)
1
14-18 reps
-
5
Pull-Up (Bodyweight)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-6 reps
-
2
Deadlift (Barbell)
2
6-10 reps
-
3
Overhead Press (Barbell)
2
10-14 reps
-
4
Squat (Barbell)
1
14-18 reps
-
5
Pull-Up (Bodyweight)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-6 reps
-
2
Deadlift (Barbell)
2
6-10 reps
-
3
Overhead Press (Barbell)
2
10-14 reps
-
4
Squat (Barbell)
1
14-18 reps
-
5
Pull-Up (Bodyweight)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-6 reps
-
2
Deadlift (Barbell)
2
6-10 reps
-
3
Overhead Press (Barbell)
2
10-14 reps
-
4
Squat (Barbell)
1
14-18 reps
-
5
Pull-Up (Bodyweight)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-6 reps
-
2
Overhead Press (Barbell)
2
6-10 reps
-
3
Squat (Barbell)
2
10-14 reps
-
4
Bench Press (Barbell)
1
14-18 reps
-
5
Pull-Up (Bodyweight)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-6 reps
-
2
Overhead Press (Barbell)
2
6-10 reps
-
3
Squat (Barbell)
2
10-14 reps
-
4
Bench Press (Barbell)
1
14-18 reps
-
5
Pull-Up (Bodyweight)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-6 reps
-
2
Overhead Press (Barbell)
2
6-10 reps
-
3
Squat (Barbell)
2
10-14 reps
-
4
Bench Press (Barbell)
1
14-18 reps
-
5
Pull-Up (Bodyweight)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-6 reps
-
2
Overhead Press (Barbell)
2
6-10 reps
-
3
Squat (Barbell)
2
10-14 reps
-
4
Bench Press (Barbell)
1
14-18 reps
-
5
Pull-Up (Bodyweight)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-6 reps
-
2
Overhead Press (Barbell)
2
6-10 reps
-
3
Squat (Barbell)
2
10-14 reps
-
4
Bench Press (Barbell)
1
14-18 reps
-
5
Pull-Up (Bodyweight)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-6 reps
-
2
Overhead Press (Barbell)
2
6-10 reps
-
3
Squat (Barbell)
2
10-14 reps
-
4
Bench Press (Barbell)
1
14-18 reps
-
5
Pull-Up (Bodyweight)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-6 reps
-
2
Overhead Press (Barbell)
2
6-10 reps
-
3
Squat (Barbell)
2
10-14 reps
-
4
Bench Press (Barbell)
1
14-18 reps
-
5
Pull-Up (Bodyweight)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-6 reps
-
2
Overhead Press (Barbell)
2
6-10 reps
-
3
Squat (Barbell)
2
10-14 reps
-
4
Bench Press (Barbell)
1
14-18 reps
-
5
Pull-Up (Bodyweight)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-6 reps
-
2
Overhead Press (Barbell)
2
6-10 reps
-
3
Squat (Barbell)
2
10-14 reps
-
4
Bench Press (Barbell)
1
14-18 reps
-
5
Pull-Up (Bodyweight)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-6 reps
-
2
Overhead Press (Barbell)
2
6-10 reps
-
3
Squat (Barbell)
2
10-14 reps
-
4
Bench Press (Barbell)
1
14-18 reps
-
5
Pull-Up (Bodyweight)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-6 reps
-
2
Overhead Press (Barbell)
2
6-10 reps
-
3
Squat (Barbell)
2
10-14 reps
-
4
Bench Press (Barbell)
1
14-18 reps
-
5
Pull-Up (Bodyweight)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-6 reps
-
2
Overhead Press (Barbell)
2
6-10 reps
-
3
Squat (Barbell)
2
10-14 reps
-
4
Bench Press (Barbell)
1
14-18 reps
-
5
Pull-Up (Bodyweight)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
3-6 reps
-
2
Squat (Barbell)
2
6-10 reps
-
3
Bench Press (Barbell)
2
10-14 reps
-
4
Deadlift (Barbell)
1
14-18 reps
-
5
Pull-Up (Bodyweight)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
3-6 reps
-
2
Squat (Barbell)
2
6-10 reps
-
3
Bench Press (Barbell)
2
10-14 reps
-
4
Deadlift (Barbell)
1
14-18 reps
-
5
Pull-Up (Bodyweight)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
3-6 reps
-
2
Squat (Barbell)
2
6-10 reps
-
3
Bench Press (Barbell)
2
10-14 reps
-
4
Deadlift (Barbell)
1
14-18 reps
-
5
Pull-Up (Bodyweight)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
3-6 reps
-
2
Squat (Barbell)
2
6-10 reps
-
3
Bench Press (Barbell)
2
10-14 reps
-
4
Deadlift (Barbell)
1
14-18 reps
-
5
Pull-Up (Bodyweight)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
3-6 reps
-
2
Squat (Barbell)
2
6-10 reps
-
3
Bench Press (Barbell)
2
10-14 reps
-
4
Deadlift (Barbell)
1
14-18 reps
-
5
Pull-Up (Bodyweight)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
3-6 reps
-
2
Squat (Barbell)
2
6-10 reps
-
3
Bench Press (Barbell)
2
10-14 reps
-
4
Deadlift (Barbell)
1
14-18 reps
-
5
Pull-Up (Bodyweight)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
3-6 reps
-
2
Squat (Barbell)
2
6-10 reps
-
3
Bench Press (Barbell)
2
10-14 reps
-
4
Deadlift (Barbell)
1
14-18 reps
-
5
Pull-Up (Bodyweight)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
3-6 reps
-
2
Squat (Barbell)
2
6-10 reps
-
3
Bench Press (Barbell)
2
10-14 reps
-
4
Deadlift (Barbell)
1
14-18 reps
-
5
Pull-Up (Bodyweight)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
3-6 reps
-
2
Squat (Barbell)
2
6-10 reps
-
3
Bench Press (Barbell)
2
10-14 reps
-
4
Deadlift (Barbell)
1
14-18 reps
-
5
Pull-Up (Bodyweight)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
3-6 reps
-
2
Squat (Barbell)
2
6-10 reps
-
3
Bench Press (Barbell)
2
10-14 reps
-
4
Deadlift (Barbell)
1
14-18 reps
-
5
Pull-Up (Bodyweight)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
3-6 reps
-
2
Squat (Barbell)
2
6-10 reps
-
3
Bench Press (Barbell)
2
10-14 reps
-
4
Deadlift (Barbell)
1
14-18 reps
-
5
Pull-Up (Bodyweight)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
3-6 reps
-
2
Squat (Barbell)
2
6-10 reps
-
3
Bench Press (Barbell)
2
10-14 reps
-
4
Deadlift (Barbell)
1
14-18 reps
-
5
Pull-Up (Bodyweight)
2
AMRAP
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
2 Sets
3-6 Reps
-
2
Bench Press (Barbell)
2 Sets
6-10 Reps
-
3
Deadlift (Barbell)
2 Sets
10-14 Reps
-
4
Overhead Press (Barbell)
1 Set
14-18 Reps
-
5
Pull-Up (Bodyweight)
2 Sets
AMRAP
-
Day 2
1
Bench Press (Barbell)
2 Sets
3-6 Reps
-
2
Deadlift (Barbell)
2 Sets
6-10 Reps
-
3
Overhead Press (Barbell)
2 Sets
10-14 Reps
-
4
Squat (Barbell)
1 Set
14-18 Reps
-
5
Pull-Up (Bodyweight)
2 Sets
AMRAP
-
Day 3
1
Deadlift (Barbell)
2 Sets
3-6 Reps
-
2
Overhead Press (Barbell)
2 Sets
6-10 Reps
-
3
Squat (Barbell)
2 Sets
10-14 Reps
-
4
Bench Press (Barbell)
1 Set
14-18 Reps
-
5
Pull-Up (Bodyweight)
2 Sets
AMRAP
-
Day 4
1
Overhead Press (Barbell)
2 Sets
3-6 Reps
-
2
Squat (Barbell)
2 Sets
6-10 Reps
-
3
Bench Press (Barbell)
2 Sets
10-14 Reps
-
4
Deadlift (Barbell)
1 Set
14-18 Reps
-
5
Pull-Up (Bodyweight)
2 Sets
AMRAP
-