Mery's 1x/week Powerlifting

by mery

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

  • Level
    Beginner, Novice
  • Goal
    Athletics, Bodybuilding, Powerlifting, Powerbuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 14, 2025 05:35
  • Last Edited
    Jun 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!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Squat (Barbell)
3
3-6 reps
-
3
Bench Press (Barbell)
3
4-8 reps
-
4
Overhead Press (Barbell)
3
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Squat (Barbell)
3
3-6 reps
-
3
Bench Press (Barbell)
3
4-8 reps
-
4
Overhead Press (Barbell)
3
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Squat (Barbell)
3
3-6 reps
-
3
Bench Press (Barbell)
3
4-8 reps
-
4
Overhead Press (Barbell)
3
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Squat (Barbell)
3
3-6 reps
-
3
Bench Press (Barbell)
3
4-8 reps
-
4
Overhead Press (Barbell)
3
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Squat (Barbell)
3
3-6 reps
-
3
Bench Press (Barbell)
3
4-8 reps
-
4
Overhead Press (Barbell)
3
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Squat (Barbell)
3
3-6 reps
-
3
Bench Press (Barbell)
3
4-8 reps
-
4
Overhead Press (Barbell)
3
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Squat (Barbell)
3
3-6 reps
-
3
Bench Press (Barbell)
3
4-8 reps
-
4
Overhead Press (Barbell)
3
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Squat (Barbell)
3
3-6 reps
-
3
Bench Press (Barbell)
3
4-8 reps
-
4
Overhead Press (Barbell)
3
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Squat (Barbell)
3
3-6 reps
-
3
Bench Press (Barbell)
3
4-8 reps
-
4
Overhead Press (Barbell)
3
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Squat (Barbell)
3
3-6 reps
-
3
Bench Press (Barbell)
3
4-8 reps
-
4
Overhead Press (Barbell)
3
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Squat (Barbell)
3
3-6 reps
-
3
Bench Press (Barbell)
3
4-8 reps
-
4
Overhead Press (Barbell)
3
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Squat (Barbell)
3
3-6 reps
-
3
Bench Press (Barbell)
3
4-8 reps
-
4
Overhead Press (Barbell)
3
4-8 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Deadlift (Barbell)
3 Sets
3-6 Reps
-
2
Squat (Barbell)
3 Sets
3-6 Reps
-
3
Bench Press (Barbell)
3 Sets
4-8 Reps
-
4
Overhead Press (Barbell)
3 Sets
4-8 Reps
-