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Power Matrix w/ Accessories (2)

by Michael J.

Program Description

Use Power Matrix Chart to Determine Your working Sets. Once sets are hit for 2 weeks in a row, you increase 1rm range. Accessories are used to address week points. 1-2 hard sets

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    60 minutes
  • Created
    Apr 05, 2025 03:35
  • Last Edited
    Apr 13, 2025 12:19
Muscle Engagement
Front
Back
MuscleSet
Triceps
17.7%
Front Delts
16.5%
Glutes
8.8%
Hamstrings
8.8%
Chest
8.8%
Middle Delts
8%
Abs
7.6%
Quadriceps
6.4%
Biceps
4.8%
Lower Back
3.2%
Lats
3.2%
Upper Back
3.2%
Forearms
1.6%
Adductors
0.8%
Rear Delts
0.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
1
3
8 reps
5 reps
3 reps
1 reps
65%
75%
80%
90%
2
Lateral Raise (Dumbbell)
1
12-15 reps
-
3
Shoulder Press (Machine)
1
1
3-6 reps
6-9 reps
-
-
4
JM Press (Smith Machine)
1
1
6-9 reps
9-12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
3-6 reps
6-9 reps
-
-
2
Hip Thrust (Machine)
1
1
3-6 reps
6-9 reps
-
-
3
Pull-Up (Assisted)
1
1
3-6 reps
6-9 reps
-
-
4
Single Arm Iso Row
1
1
3-6 reps
6-9 reps
-
-
5
Leg Raise (Captain's Chair)
1
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
3
8 reps
5 reps
3 reps
1 reps
65%
75%
80%
90%
2
Incline Bench Press (Dumbbell)
1
1
3-6 reps
6-9 reps
-
-
3
Chest Press (Machine)
1
1
3-6 reps
6-9 reps
-
-
4
Preacher Curl (EZ Bar)
1
1
3-6 reps
6-9 reps
-
-
5
Bicep Curl (Dumbbell)
1
1
3-6 reps
6-9 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
1
1
3-6 reps
6-9 reps
-
-
2
Lying Leg Curl
1
1
6-9 reps
9-12 reps
-
-
3
Bulgarian Split Squat (Dumbbell)
1
1
3-6 reps
6-9 reps
-
-
4
Squat (Barbell)
1
1
3-6 reps
6-9 reps
-
-
5
Single Leg Press
1
1
6-9 reps
9-12 reps
-
-
6
Decline Crunch (Weighted)
1
1
6-9 reps
9-12 reps
-
-
Week 1
1 / 1 Weeks
Day 1
1
Overhead Press (Barbell)
1 Set
2 Sets
1 Set
3 Sets
8 Reps
5 Reps
3 Reps
1 Reps
65%
75%
80%
90%
2
Lateral Raise (Dumbbell)
1 Set
12-15 Reps
-
3
Shoulder Press (Machine)
1 Set
1 Set
3-6 Reps
6-9 Reps
-
-
4
JM Press (Smith Machine)
1 Set
1 Set
6-9 Reps
9-12 Reps
-
-
Day 2
1
Trap Bar Deadlift
1 Set
1 Set
3-6 Reps
6-9 Reps
-
-
2
Hip Thrust (Machine)
1 Set
1 Set
3-6 Reps
6-9 Reps
-
-
3
Pull-Up (Assisted)
1 Set
1 Set
3-6 Reps
6-9 Reps
-
-
4
Single Arm Iso Row
1 Set
1 Set
3-6 Reps
6-9 Reps
-
-
5
Leg Raise (Captain's Chair)
1 Set
8-12 Reps
-
Day 3
1
Bench Press (Barbell)
1 Set
2 Sets
1 Set
3 Sets
8 Reps
5 Reps
3 Reps
1 Reps
65%
75%
80%
90%
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
3-6 Reps
6-9 Reps
-
-
3
Chest Press (Machine)
1 Set
1 Set
3-6 Reps
6-9 Reps
-
-
4
Preacher Curl (EZ Bar)
1 Set
1 Set
3-6 Reps
6-9 Reps
-
-
5
Bicep Curl (Dumbbell)
1 Set
1 Set
3-6 Reps
6-9 Reps
-
-
Day 4
1
Back Extension (Weighted)
1 Set
1 Set
3-6 Reps
6-9 Reps
-
-
2
Lying Leg Curl
1 Set
1 Set
6-9 Reps
9-12 Reps
-
-
3
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
3-6 Reps
6-9 Reps
-
-
4
Squat (Barbell)
1 Set
1 Set
3-6 Reps
6-9 Reps
-
-
5
Single Leg Press
1 Set
1 Set
6-9 Reps
9-12 Reps
-
-
6
Decline Crunch (Weighted)
1 Set
1 Set
6-9 Reps
9-12 Reps
-
-