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, Intermediate
- GoalAthletics, Bodybuilding, Powerlifting, Powerbuilding, Muscle & Sculpting, Bodyweight Fitness
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout40 minutes
- CreatedMar 09, 2025 09:10
- Last EditedJun 18, 2025 08:23
Summary
Unleash your strength with Mery's 3x/week Powerlifting program, designed for serious lifters looking to elevate their performance over a focused 12-week journey. This program emphasizes the foundational lifts: squat, deadlift, bench press, and overhead press, structured into three intense sessions per week. Each workout is tailored to push your limits with a mix of rep ranges and RPE targets, ensuring progressive overload while honing your technique. Perfect for those with access to a garage gym, get ready to build muscle, increase strength, and achieve your powerlifting goals!
