Power Matrix w/ Accessories (1)

by Michael J.

5.0

(1 rating)

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
Mar 27, 2025 08:56
Last Edited
Apr 05, 2025 03:43

Muscle Engagement

Front

Back

MuscleSet

Glutes

12.8%

Front Delts

12.6%

Triceps

12.4%

Chest

11%

Quadriceps

10.6%

Middle Delts

10%

Hamstrings

6.4%

Lower Back

5.4%

Lats

4.6%

Biceps

4.6%

Upper Back

4.4%

Abs

4.4%

Forearms

0.6%

Rear Delts

0.2%

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

Overhead Press (Barbell)

8 reps

5 reps

3 reps

1 reps

65%

75%

80%

90%

Lateral Raise (Dumbbell)

8-12 reps

Shoulder Press (Machine)

3-6 reps

6-9 reps

JM Press (Smith Machine)

6-9 reps

9-12 reps

Day 2

Deadlift (Barbell)

8 reps

5 reps

3 reps

1 reps

65%

75%

80%

90%

Pull-Up (Assisted)

5-8 reps

Chest Supported Row (Machine)

3-6 reps

6-9 reps

Leg Raise (Captain's Chair)

8-12 reps

Day 3

Bench Press (Barbell)

8 reps

5 reps

3 reps

1 reps

65%

75%

80%

90%

Incline Bench Press (Dumbbell)

3-6 reps

6-9 reps

Chest Fly (Cable)

6-9 reps

9-12 reps

Preacher Curl (EZ Bar)

3-6 reps

6-9 reps

Bicep Curl (Cable)

8-12 reps

Day 4

Back Extension (Weighted)

6-9 reps

9-12 reps

Hip Thrust (Machine)

5-8 reps

Bulgarian Split Squat (Dumbbell)

5-8 reps

Single Leg Press

6-9 reps

9-12 reps

Day 1

Overhead Press (Barbell)

1 Set

2 Sets

1 Set

3 Sets

8 Reps

5 Reps

3 Reps

1 Reps

65%

75%

80%

90%

Lateral Raise (Dumbbell)

1 Set

8-12 Reps

Shoulder Press (Machine)

1 Set

3-6 Reps

6-9 Reps

JM Press (Smith Machine)

1 Set

6-9 Reps

9-12 Reps

Day 2

Deadlift (Barbell)

1 Set

2 Sets

1 Set

3 Sets

8 Reps

5 Reps

3 Reps

1 Reps

65%

75%

80%

90%

Pull-Up (Assisted)

3 Sets

5-8 Reps

Chest Supported Row (Machine)

1 Set

3-6 Reps

6-9 Reps

Leg Raise (Captain's Chair)

1 Set

8-12 Reps

Day 3

Bench Press (Barbell)

1 Set

2 Sets

1 Set

3 Sets

8 Reps

5 Reps

3 Reps

1 Reps

65%

75%

80%

90%

Incline Bench Press (Dumbbell)

1 Set

3-6 Reps

6-9 Reps

Chest Fly (Cable)

1 Set

6-9 Reps

9-12 Reps

Preacher Curl (EZ Bar)

1 Set

3-6 Reps

6-9 Reps

Bicep Curl (Cable)

1 Set

8-12 Reps

Day 4

Back Extension (Weighted)

1 Set

6-9 Reps

9-12 Reps

Hip Thrust (Machine)

3 Sets

5-8 Reps

Bulgarian Split Squat (Dumbbell)

3 Sets

5-8 Reps

Single Leg Press

1 Set

6-9 Reps

9-12 Reps