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Loftermean Strength Matrix

by Adrian

Program Description

10 lbs to your starting Max% when you are able to perform the prescribed reps for each set in the main lift. If you fail to progress after two weeks decrease your max by 10 lbs the following week. The assisting exercises are a suggested guideline and can be adjusted to fit your needs. You may want to decrease some of the supporting exercises for each day and then add a 5th day for arms/core.8

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    10 weeks
  • Time Per Workout
    90 minutes
  • Created
    Nov 13, 2025 01:51
  • Last Edited
    Nov 16, 2025 05:52
Muscle Engagement
Front
Back
MuscleSet
Triceps
16.7%
Quadriceps
11.7%
Chest
11.1%
Front Delts
10.4%
Middle Delts
8.4%
Hamstrings
7.5%
Glutes
7.4%
Upper Back
6.8%
Rear Delts
4.7%
Calves
4.5%
Abs
3.2%
Lats
3%
Lower Back
2.1%
Adductors
2.1%
Biceps
0.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
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
12-15 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Overhead Tricep Extension (Cable)
3
12-15 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 1
#
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
12-15 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Overhead Tricep Extension (Cable)
3
12-15 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 1
#
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
12-15 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Overhead Tricep Extension (Cable)
3
12-15 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 1
#
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
12-15 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Overhead Tricep Extension (Cable)
3
12-15 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 1
#
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
12-15 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Overhead Tricep Extension (Cable)
3
12-15 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 1
#
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
12-15 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Overhead Tricep Extension (Cable)
3
12-15 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 1
#
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
12-15 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Overhead Tricep Extension (Cable)
3
12-15 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 1
#
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
12-15 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Overhead Tricep Extension (Cable)
3
12-15 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 1
#
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
12-15 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Overhead Tricep Extension (Cable)
3
12-15 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 1
#
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
12-15 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Overhead Tricep Extension (Cable)
3
12-15 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
3
8 reps
5 reps
3 reps
1 reps
70%
80%
85%
90%
2A
Lying Leg Curl
3
12-15 reps
-
2B
Leg Extension
3
12-15 reps
-
3A
Standing Calf Raises (Machine)
2
12-15 reps
-
3B
Calf Raise (Bodyweight)
2
AMRAP
-
4A
Seated Calf Raise
2
12-15 reps
-
4B
Calf Raise (Bodyweight)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
3
8 reps
5 reps
3 reps
1 reps
70%
80%
85%
90%
2A
Lying Leg Curl
3
12-15 reps
-
2B
Leg Extension
3
12-15 reps
-
3A
Standing Calf Raises (Machine)
2
12-15 reps
-
3B
Calf Raise (Bodyweight)
2
AMRAP
-
4A
Seated Calf Raise
2
12-15 reps
-
4B
Calf Raise (Bodyweight)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
3
8 reps
5 reps
3 reps
1 reps
70%
80%
85%
90%
2A
Lying Leg Curl
3
12-15 reps
-
2B
Leg Extension
3
12-15 reps
-
3A
Standing Calf Raises (Machine)
2
12-15 reps
-
3B
Calf Raise (Bodyweight)
2
AMRAP
-
4A
Seated Calf Raise
2
12-15 reps
-
4B
Calf Raise (Bodyweight)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
3
8 reps
5 reps
3 reps
1 reps
70%
80%
85%
90%
2A
Lying Leg Curl
3
12-15 reps
-
2B
Leg Extension
3
12-15 reps
-
3A
Standing Calf Raises (Machine)
2
12-15 reps
-
3B
Calf Raise (Bodyweight)
2
AMRAP
-
4A
Seated Calf Raise
2
12-15 reps
-
4B
Calf Raise (Bodyweight)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
3
8 reps
5 reps
3 reps
1 reps
70%
80%
85%
90%
2A
Lying Leg Curl
3
12-15 reps
-
2B
Leg Extension
3
12-15 reps
-
3A
Standing Calf Raises (Machine)
2
12-15 reps
-
3B
Calf Raise (Bodyweight)
2
AMRAP
-
4A
Seated Calf Raise
2
12-15 reps
-
4B
Calf Raise (Bodyweight)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
3
8 reps
5 reps
3 reps
1 reps
70%
80%
85%
90%
2A
Lying Leg Curl
3
12-15 reps
-
2B
Leg Extension
3
12-15 reps
-
3A
Standing Calf Raises (Machine)
2
12-15 reps
-
3B
Calf Raise (Bodyweight)
2
AMRAP
-
4A
Seated Calf Raise
2
12-15 reps
-
4B
Calf Raise (Bodyweight)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
3
8 reps
5 reps
3 reps
1 reps
70%
80%
85%
90%
2A
Lying Leg Curl
3
12-15 reps
-
2B
Leg Extension
3
12-15 reps
-
3A
Standing Calf Raises (Machine)
2
12-15 reps
-
3B
Calf Raise (Bodyweight)
2
AMRAP
-
4A
Seated Calf Raise
2
12-15 reps
-
4B
Calf Raise (Bodyweight)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
3
8 reps
5 reps
3 reps
1 reps
70%
80%
85%
90%
2A
Lying Leg Curl
3
12-15 reps
-
2B
Leg Extension
3
12-15 reps
-
3A
Standing Calf Raises (Machine)
2
12-15 reps
-
3B
Calf Raise (Bodyweight)
2
AMRAP
-
4A
Seated Calf Raise
2
12-15 reps
-
4B
Calf Raise (Bodyweight)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
3
8 reps
5 reps
3 reps
1 reps
70%
80%
85%
90%
2A
Lying Leg Curl
3
12-15 reps
-
2B
Leg Extension
3
12-15 reps
-
3A
Standing Calf Raises (Machine)
2
12-15 reps
-
3B
Calf Raise (Bodyweight)
2
AMRAP
-
4A
Seated Calf Raise
2
12-15 reps
-
4B
Calf Raise (Bodyweight)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
3
8 reps
5 reps
3 reps
1 reps
70%
80%
85%
90%
2A
Lying Leg Curl
3
12-15 reps
-
2B
Leg Extension
3
12-15 reps
-
3A
Standing Calf Raises (Machine)
2
12-15 reps
-
3B
Calf Raise (Bodyweight)
2
AMRAP
-
4A
Seated Calf Raise
2
12-15 reps
-
4B
Calf Raise (Bodyweight)
2
AMRAP
-
Day 3
#
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
Dip (Bodyweight)
3
AMRAP
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 3
#
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
Dip (Bodyweight)
3
AMRAP
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 3
#
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
Dip (Bodyweight)
3
AMRAP
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 3
#
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
Dip (Bodyweight)
3
AMRAP
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 3
#
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
Dip (Bodyweight)
3
AMRAP
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 3
#
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
Dip (Bodyweight)
3
AMRAP
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 3
#
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
Dip (Bodyweight)
3
AMRAP
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 3
#
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
Dip (Bodyweight)
3
AMRAP
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 3
#
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
Dip (Bodyweight)
3
AMRAP
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 3
#
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
Dip (Bodyweight)
3
AMRAP
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
3
8 reps
5 reps
3 reps
1 reps
70%
80%
85%
90%
2
Chest Supported Row Plate-Loaded
2
12-15 reps
-
3
Lat Pulldown
2
12-15 reps
-
4
Reverse Pec Deck
2
12-15 reps
-
5
Face Pull
2
12-15 reps
-
6
Shrug (Dumbbell)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
3
8 reps
5 reps
3 reps
1 reps
70%
80%
85%
90%
2
Chest Supported Row Plate-Loaded
2
12-15 reps
-
3
Lat Pulldown
2
12-15 reps
-
4
Reverse Pec Deck
2
12-15 reps
-
5
Face Pull
2
12-15 reps
-
6
Shrug (Dumbbell)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
3
8 reps
5 reps
3 reps
1 reps
70%
80%
85%
90%
2
Chest Supported Row Plate-Loaded
2
12-15 reps
-
3
Lat Pulldown
2
12-15 reps
-
4
Reverse Pec Deck
2
12-15 reps
-
5
Face Pull
2
12-15 reps
-
6
Shrug (Dumbbell)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
3
8 reps
5 reps
3 reps
1 reps
70%
80%
85%
90%
2
Chest Supported Row Plate-Loaded
2
12-15 reps
-
3
Lat Pulldown
2
12-15 reps
-
4
Reverse Pec Deck
2
12-15 reps
-
5
Face Pull
2
12-15 reps
-
6
Shrug (Dumbbell)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
3
8 reps
5 reps
3 reps
1 reps
70%
80%
85%
90%
2
Chest Supported Row Plate-Loaded
2
12-15 reps
-
3
Lat Pulldown
2
12-15 reps
-
4
Reverse Pec Deck
2
12-15 reps
-
5
Face Pull
2
12-15 reps
-
6
Shrug (Dumbbell)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
3
8 reps
5 reps
3 reps
1 reps
70%
80%
85%
90%
2
Chest Supported Row Plate-Loaded
2
12-15 reps
-
3
Lat Pulldown
2
12-15 reps
-
4
Reverse Pec Deck
2
12-15 reps
-
5
Face Pull
2
12-15 reps
-
6
Shrug (Dumbbell)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
3
8 reps
5 reps
3 reps
1 reps
70%
80%
85%
90%
2
Chest Supported Row Plate-Loaded
2
12-15 reps
-
3
Lat Pulldown
2
12-15 reps
-
4
Reverse Pec Deck
2
12-15 reps
-
5
Face Pull
2
12-15 reps
-
6
Shrug (Dumbbell)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
3
8 reps
5 reps
3 reps
1 reps
70%
80%
85%
90%
2
Chest Supported Row Plate-Loaded
2
12-15 reps
-
3
Lat Pulldown
2
12-15 reps
-
4
Reverse Pec Deck
2
12-15 reps
-
5
Face Pull
2
12-15 reps
-
6
Shrug (Dumbbell)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
3
8 reps
5 reps
3 reps
1 reps
70%
80%
85%
90%
2
Chest Supported Row Plate-Loaded
2
12-15 reps
-
3
Lat Pulldown
2
12-15 reps
-
4
Reverse Pec Deck
2
12-15 reps
-
5
Face Pull
2
12-15 reps
-
6
Shrug (Dumbbell)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
3
8 reps
5 reps
3 reps
1 reps
70%
80%
85%
90%
2
Chest Supported Row Plate-Loaded
2
12-15 reps
-
3
Lat Pulldown
2
12-15 reps
-
4
Reverse Pec Deck
2
12-15 reps
-
5
Face Pull
2
12-15 reps
-
6
Shrug (Dumbbell)
2
12-15 reps
-
Week 1
1 / 10 Weeks
Day 4
1
Deadlift (Barbell)
1 Set
2 Sets
1 Set
3 Sets
8 Reps
5 Reps
3 Reps
1 Reps
70%
80%
85%
90%
2
Chest Supported Row Plate-Loaded
2 Sets
12-15 Reps
-
3
Lat Pulldown
2 Sets
12-15 Reps
-
4
Reverse Pec Deck
2 Sets
12-15 Reps
-
5
Face Pull
2 Sets
12-15 Reps
-
6
Shrug (Dumbbell)
2 Sets
12-15 Reps
-
Day 3
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
Dip (Bodyweight)
3 Sets
AMRAP
-
3
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
-
4
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
-
Day 2
1
Squat (Barbell)
1 Set
2 Sets
1 Set
3 Sets
8 Reps
5 Reps
3 Reps
1 Reps
70%
80%
85%
90%
2A
Lying Leg Curl
3 Sets
12-15 Reps
-
2B
Leg Extension
3 Sets
12-15 Reps
-
3A
Standing Calf Raises (Machine)
2 Sets
12-15 Reps
-
3B
Calf Raise (Bodyweight)
2 Sets
AMRAP
-
4A
Seated Calf Raise
2 Sets
12-15 Reps
-
4B
Calf Raise (Bodyweight)
2 Sets
AMRAP
-
Day 1
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)
3 Sets
12-15 Reps
-
3
Chest Fly (Machine)
3 Sets
12-15 Reps
-
4
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
-
5
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
-