Loftermean Strength Matrix

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

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Supporting Excercises start 12 reps for each set add weight when able to perform 15 reps for all set

Deadlift (Barbell)

Chest Supported Row Plate-Loaded

Lat Pulldown

Reverse Pec Deck

Face Pull

Shrug (Dumbbell)

Deadlift Pull

Overhead Press (Barbell)

Dip (Bodyweight)

Lateral Raise (Dumbbell)

Tricep Rope Push Down (Cable)

Overhead Press

Squat (Barbell)

Squat

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Chest Fly (Machine)

Overhead Tricep Extension (Cable)

Bench Day

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