Mery's 4-5x/week Powerlifting

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. 

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Bench Press (Barbell)

Overhead Press (Barbell)

Barbell Row

JM Press

Pull-Up (Bodyweight)

Bicep Curl (Dumbbell)

Squat (Barbell)

Deadlift (Barbell)

Adduction

Sissy Squat (Weighted)

Nordic Curl

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