Merja’s training plan

Merja's Training Plan is a dynamic 6-week program designed for those looking to build strength and improve overall fitness with just three sessions per week. Each workout combines full-body exercises, cardio, and targeted movements to maximize muscle engagement and endurance. With a blend of machine and bodyweight exercises, this plan is perfect for users of all levels, ensuring you stay challenged and motivated. Get ready to transform your routine and achieve your fitness goals!

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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