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.
Program Overview
- LevelBeginner, Novice
- GoalAthletics, Bodybuilding, Powerlifting, Powerbuilding, Muscle & Sculpting, Bodyweight Fitness
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedMar 14, 2025 05:35
- Last EditedJun 18, 2025 11:29
Summary
Mery's 1x/week Powerlifting program is a focused 12-week training plan designed for those looking to build strength without a hefty time commitment. With just one intense session each week, you'll tackle the foundational lifts: Deadlifts, Squats, Bench Presses, and Overhead Presses, all using barbell techniques that maximize muscle engagement. This program is perfect for lifters who want to enhance their powerlifting skills while fitting training into a busy schedule. Get ready to push your limits and make significant gains in strength and technique!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
18%
Glutes
14%
Front Delts
12%
Triceps
12%
Hamstrings
10%
Chest
10%
Middle Delts
10%
Abs
6%
Lower Back
4%
Adductors
4%
