Merja’s training plan

Embark on a transformative 6-week journey with Merja’s training plan, designed specifically for beginners looking to build strength and muscle in a garage gym setting. This program features 18 workouts spread across six weeks, each lasting approximately 50 minutes. You'll engage in a balanced mix of cardio and resistance training, targeting all major muscle groups through a variety of machine and bodyweight exercises. Get ready to elevate your fitness level and achieve your bodybuilding goals with this structured and effective plan!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Cardio

Leg Press

Chest Press (Machine)

Chest Supported Row (Machine)

Leg Curl

Lateral Raise (Machine)

Standing Calf Raise

Abs Crunch (Machine)

Full Body A

Cardio Day

Lat Pulldown

Chest Fly (Machine)

Leg Extension

Bicep Curl (Dumbbell)

Tricep Extension (Machine)

Back Extension (Weighted)

Full Body B

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