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Mery's 3x/week Powerlifting
Beginner–IntermediateFree

Mery's 3x/week Powerlifting

mery
mery· Mar 2025
iOS & Android

Overview

Length
12 weeks
Days / week
3 days
Level
Beginner, Intermediate
Goal
Athletics, Muscle, Strength, Women's, Bodyweight Fitness
Equipment
Garage Gym
Session length
40 min
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.

Who it's for

Beginners new to structured strength training
Athletes focused on gaining both size and strength
Athletes who can train 3 days per week
Athletes who train in a garage gym (barbell, rack, and basic free weights)

Muscle engagement

Front
Back
Quadriceps
11.8%
Glutes
11.8%
Hamstrings
11.8%
Front Delts
11.8%
Triceps
11.8%
Abs
8.8%
Middle Delts
5.9%
Chest
5.9%
Lats
5.9%
Upper Back
5.9%
Adductors
2.9%
Lower Back
2.9%
Biceps
2.9%
Week 1 Workouts
#ExerciseSetsReps
1Squat (Barbell)23–6 reps
2Overhead Press (Barbell)26–10 reps
3Deadlift (Barbell)210–14 reps
4Bench Press (Barbell)214–18 reps
5Pull-Up (Bodyweight)2AMRAP
#ExerciseSetsReps
1Overhead Press (Barbell)23–6 reps
2Bench Press (Barbell)26–10 reps
3Deadlift (Barbell)210–14 reps
4Squat (Barbell)214–18 reps
5Pull-Up (Bodyweight)2AMRAP
#ExerciseSetsReps
1Deadlift (Barbell)23–6 reps
2Squat (Barbell)26–10 reps
3Overhead Press (Barbell)210–14 reps
4Bench Press (Barbell)214–18 reps
5Pull-Up (Bodyweight)2AMRAP

Weeks 2–12 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Mery's 3x/week Powerlifting is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.

This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 40 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

Mery's 3x/week Powerlifting is structured around 3 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Mery's 3x/week Powerlifting is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

Boostcamp app
1,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.
Auto-progressionWeights and targets update automatically based on how you perform.
Coaching notesBuilt-in cues from the creator inside every workout session.
Progress trackingLog every set and see your strength gains over weeks and months.
Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.
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