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Power Matrix - 4 Compound Lifts w/ Accessories

by Justin S.

Program Description

The reps for sets of 8, 5, and 5 are for muscle endurance. The reps of 3, 1, 1, and 1 are for strength and power. Accessory work after the main lift should compliment the main lift of the day. Move up the chart when you can complete the full workout with RPE around 8 on the final set. Workouts should be 1 hour or less with accessories.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Nov 04, 2025 03:36
  • Last Edited
    Nov 04, 2025 03:58
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13.9%
Glutes
13.8%
Triceps
11.7%
Hamstrings
10.9%
Abs
9.8%
Chest
8.9%
Front Delts
8.6%
Middle Delts
6.8%
Lower Back
5.6%
Biceps
4.8%
Adductors
2.7%
Lats
1.2%
Forearms
1%
Rear Delts
0.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
3
8 reps
5 reps
3 reps
1 reps
70%
80%
85%
90%
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Ab Wheel
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
3
8 reps
5 reps
3 reps
1 reps
70%
80%
85%
90%
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Ab Wheel
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
3
8 reps
5 reps
3 reps
1 reps
70%
80%
85%
90%
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Ab Wheel
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
3
8 reps
5 reps
3 reps
1 reps
70%
80%
85%
90%
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Ab Wheel
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
3
8 reps
5 reps
3 reps
1 reps
70%
80%
85%
90%
2
Front Foot Elevated Split Squat
3
10 reps
-
3
Good Morning
3
10 reps
-
4
Sit Up
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
3
8 reps
5 reps
3 reps
1 reps
70%
80%
85%
90%
2
Front Foot Elevated Split Squat
3
10 reps
-
3
Good Morning
3
10 reps
-
4
Sit Up
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
3
8 reps
5 reps
3 reps
1 reps
70%
80%
85%
90%
2
Front Foot Elevated Split Squat
3
10 reps
-
3
Good Morning
3
10 reps
-
4
Sit Up
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
3
8 reps
5 reps
3 reps
1 reps
70%
80%
85%
90%
2
Front Foot Elevated Split Squat
3
10 reps
-
3
Good Morning
3
10 reps
-
4
Sit Up
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
3
8 reps
5 reps
3 reps
1 reps
70%
80%
85%
90%
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Skull Crusher (Bodyweight)
3
15 reps
-
4
Bicep Curl (Barbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
3
8 reps
5 reps
3 reps
1 reps
70%
80%
85%
90%
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Skull Crusher (Bodyweight)
3
15 reps
-
4
Bicep Curl (Barbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
3
8 reps
5 reps
3 reps
1 reps
70%
80%
85%
90%
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Skull Crusher (Bodyweight)
3
15 reps
-
4
Bicep Curl (Barbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
3
8 reps
5 reps
3 reps
1 reps
70%
80%
85%
90%
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Skull Crusher (Bodyweight)
3
15 reps
-
4
Bicep Curl (Barbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
3
8 reps
5 reps
3 reps
1 reps
70%
80%
85%
90%
2
Floor Press (Dumbbell)
3
10 reps
-
3
Overhead Extension (Dumbbell)
3
15 reps
-
4
Bicep Curl (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
3
8 reps
5 reps
3 reps
1 reps
70%
80%
85%
90%
2
Floor Press (Dumbbell)
3
10 reps
-
3
Overhead Extension (Dumbbell)
3
15 reps
-
4
Bicep Curl (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
3
8 reps
5 reps
3 reps
1 reps
70%
80%
85%
90%
2
Floor Press (Dumbbell)
3
10 reps
-
3
Overhead Extension (Dumbbell)
3
15 reps
-
4
Bicep Curl (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
3
8 reps
5 reps
3 reps
1 reps
70%
80%
85%
90%
2
Floor Press (Dumbbell)
3
10 reps
-
3
Overhead Extension (Dumbbell)
3
15 reps
-
4
Bicep Curl (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
3
8 reps
5 reps
3 reps
1 reps
70%
80%
85%
90%
2
Walking Lunge (Dumbbell)
3
10 reps
-
3
Step-Up (Weighted)
3
10 reps
-
4
Hanging Leg Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
3
8 reps
5 reps
3 reps
1 reps
70%
80%
85%
90%
2
Walking Lunge (Dumbbell)
3
10 reps
-
3
Step-Up (Weighted)
3
10 reps
-
4
Hanging Leg Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
3
8 reps
5 reps
3 reps
1 reps
70%
80%
85%
90%
2
Walking Lunge (Dumbbell)
3
10 reps
-
3
Step-Up (Weighted)
3
10 reps
-
4
Hanging Leg Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
3
8 reps
5 reps
3 reps
1 reps
70%
80%
85%
90%
2
Walking Lunge (Dumbbell)
3
10 reps
-
3
Step-Up (Weighted)
3
10 reps
-
4
Hanging Leg Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
3
8 reps
5 reps
3 reps
1 reps
70%
80%
85%
90%
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Hip Thrust (Barbell)
3
10 reps
-
4
Ab Wheel
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
3
8 reps
5 reps
3 reps
1 reps
70%
80%
85%
90%
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Hip Thrust (Barbell)
3
10 reps
-
4
Ab Wheel
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
3
8 reps
5 reps
3 reps
1 reps
70%
80%
85%
90%
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Hip Thrust (Barbell)
3
10 reps
-
4
Ab Wheel
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
3
8 reps
5 reps
3 reps
1 reps
70%
80%
85%
90%
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Hip Thrust (Barbell)
3
10 reps
-
4
Ab Wheel
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
1
3
8 reps
5 reps
3 reps
1 reps
70%
80%
85%
90%
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Pullover (Dumbbell)
3
10 reps
-
4
Hammer Curl (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
1
3
8 reps
5 reps
3 reps
1 reps
70%
80%
85%
90%
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Pullover (Dumbbell)
3
10 reps
-
4
Hammer Curl (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
1
3
8 reps
5 reps
3 reps
1 reps
70%
80%
85%
90%
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Pullover (Dumbbell)
3
10 reps
-
4
Hammer Curl (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
1
3
8 reps
5 reps
3 reps
1 reps
70%
80%
85%
90%
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Pullover (Dumbbell)
3
10 reps
-
4
Hammer Curl (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
1
3
8 reps
5 reps
3 reps
1 reps
70%
80%
85%
90%
2
Plate Front Raise
3
10 reps
-
3
Tricep Kickback
3
10 reps
-
4
Concentration Curl
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
1
3
8 reps
5 reps
3 reps
1 reps
70%
80%
85%
90%
2
Plate Front Raise
3
10 reps
-
3
Tricep Kickback
3
10 reps
-
4
Concentration Curl
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
1
3
8 reps
5 reps
3 reps
1 reps
70%
80%
85%
90%
2
Plate Front Raise
3
10 reps
-
3
Tricep Kickback
3
10 reps
-
4
Concentration Curl
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
1
3
8 reps
5 reps
3 reps
1 reps
70%
80%
85%
90%
2
Plate Front Raise
3
10 reps
-
3
Tricep Kickback
3
10 reps
-
4
Concentration Curl
3
10 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
1 Set
2 Sets
1 Set
3 Sets
8 Reps
5 Reps
3 Reps
1 Reps
70%
80%
85%
90%
2
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Ab Wheel
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
Day 2
1
Bench Press (Barbell)
1 Set
2 Sets
1 Set
3 Sets
8 Reps
5 Reps
3 Reps
1 Reps
70%
80%
85%
90%
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Skull Crusher (Bodyweight)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
4
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
Day 3
1
Deadlift (Barbell)
1 Set
2 Sets
1 Set
3 Sets
8 Reps
5 Reps
3 Reps
1 Reps
70%
80%
85%
90%
2
Walking Lunge (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Step-Up (Weighted)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Hanging Leg Raise
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
Day 4
1
Overhead Press (Barbell)
1 Set
2 Sets
1 Set
3 Sets
8 Reps
5 Reps
3 Reps
1 Reps
70%
80%
85%
90%
2
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Pullover (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-