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. if you want to train 4 times per week, do this: monday: train tuesday: train wednesday: rest thursday: train friday: rest saturday: train sunday: rest if you want to train 4 times per week, do upper, lower, rest, repeat. it wont line up with the days of the week exactly.
Program Overview
- LevelBeginner, Novice, Intermediate
- GoalAthletics, Bodybuilding, Powerlifting, Powerbuilding, Muscle & Sculpting, Bodyweight Fitness
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout50 minutes
- CreatedMar 14, 2025 05:39
- Last EditedJul 10, 2025 04:37
Summary
Unlock your strength potential with Mery's 12-week Powerlifting program, designed for dedicated lifters ready to elevate their game. Committing to four days a week, you'll focus on core lifts like the squat, deadlift, and bench press, while incorporating accessory movements to enhance your overall performance. Each session is structured to challenge you with precise rep ranges and intensity levels, ensuring progressive overload and measurable gains. Transform your physique and build raw power in a supportive garage gym environment!
