Power Matrix - 4 Compound Lifts w/ Accessories

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.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Squat (Barbell)

Romanian Deadlift (Dumbbell)

Bulgarian Split Squat (Dumbbell)

Ab Wheel

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Skull Crusher (Bodyweight)

Bicep Curl (Barbell)

Deadlift (Barbell)

Walking Lunge (Dumbbell)

Step-Up (Weighted)

Hanging Leg Raise

Overhead Press (Barbell)

Lateral Raise (Dumbbell)

Pullover (Dumbbell)

Hammer Curl (Dumbbell)

Front Foot Elevated Split Squat

Good Morning

Sit Up

Floor Press (Dumbbell)

Overhead Extension (Dumbbell)

Bicep Curl (Dumbbell)

Romanian Deadlift (Barbell)

Hip Thrust (Barbell)

Plate Front Raise

Tricep Kickback

Concentration Curl

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