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 09:01
- Last EditedJun 18, 2025 11:32
Summary
Unlock your strength potential with Mery's 2x/week Powerlifting program, designed for those ready to elevate their lifting game. Over 12 weeks, you'll focus on the foundational lifts—squats, deadlifts, bench presses, and overhead presses—training just twice a week for maximum impact. Each session is structured to build power and muscle, utilizing barbell and bodyweight exercises tailored to challenge your limits. Perfect for those with a garage gym setup, this program is your path to becoming a more formidable lifter. Get ready to crush your goals!
