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Matias Strength

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1 athletes joined
5.0
(2 ratings)

Program Description

This 4-week strength program is designed to help you build a solid foundation in the gym through progressive overload and consistent training. The focus is on compound movements such as squat, bench press, deadlift, and overhead press—combined with accessory work to improve balance, stability, and overall performance. Whether you are coming back after a break or aiming to push past a plateau, the program provides clear structure without overwhelming volume. Workouts are challenging but realistic, so you can stay consistent, track your progress, and see measurable strength gains week after week. The plan emphasizes proper form, gradual weight increases, and recovery, making it suitable for intermediate lifters who want to level up while avoiding burnout. With dedication, you’ll walk away stronger, more confident, and ready for heavier lifts.

Program Overview

  • Level
    Advanced
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 27, 2025 09:27
  • Last Edited
    Sep 30, 2025 03:27
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.6%
Glutes
12.1%
Hamstrings
9.2%
Quadriceps
8.8%
Lower Back
8.8%
Lats
8.5%
Olympic
6.9%
Middle Delts
6%
Front Delts
5.4%
Triceps
4.1%
Biceps
3.8%
Chest
3.4%
Abs
2.9%
Other
2%
Calves
2%
Adductors
1.4%
Rear Delts
1.2%
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hang Snatch
1
1
4
6 reps
6 reps
6 reps
60%
70%
80%
1B
Shoulder YTWL
4
8 reps
-
2A
Romanian Deadlift (Barbell)
1
1
4
6 reps
6 reps
6 reps
60%
70%
80%
2B
Hamstring Stretch with Rotation
4
8 reps
-
3A
Bench Press (Barbell)
1
1
4
6 reps
6 reps
6 reps
60%
70%
80%
3B
Hamstring Curl
4
8 reps
RPE 8
4A
Step-Up (Weighted)
4
6 reps
RPE 10
4B
Pull-Up (Weighted)
4
5 reps
RPE 10
4C
Bent Over Row (Dumbbell)
4
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hang Snatch
1
2
1
2
6 reps
5 reps
3 reps
2 reps
75%
85%
90%
95%
1B
Shoulder YTWL
4
8 reps
-
2A
Romanian Deadlift (Barbell)
1
2
1
2
6 reps
5 reps
3 reps
2 reps
75%
85%
90%
95%
2B
Hamstring Stretch with Rotation
4
8 reps
-
3A
Bench Press (Barbell)
1
2
1
2
6 reps
5 reps
3 reps
2 reps
75%
85%
90%
95%
3B
Hamstring Curl
4
8 reps
RPE 8
4A
Step-Up (Weighted)
4
6 reps
RPE 10
4B
Pull-Up (Weighted)
4
5 reps
RPE 10
4C
Bent Over Row (Dumbbell)
4
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hang Snatch
1
1
3
3
6 reps
6 reps
6 reps
4 reps
60%
70%
80%
85%
1B
Shoulder YTWL
4
8 reps
-
2A
Romanian Deadlift (Barbell)
1
1
3
3
6 reps
6 reps
6 reps
4 reps
60%
70%
80%
85%
2B
Hamstring Stretch with Rotation
4
8 reps
-
3A
Bench Press (Barbell)
1
1
3
3
6 reps
6 reps
6 reps
4 reps
60%
70%
80%
85%
3B
Hamstring Curl
4
8 reps
RPE 8
4A
Step-Up (Weighted)
4
6 reps
RPE 10
4B
Pull-Up (Weighted)
4
5 reps
RPE 10
4C
Bent Over Row (Dumbbell)
4
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hang Snatch
1
1
1
1
3
6 reps
5 reps
2 reps
1 reps
3 reps
75%
85%
95%
100%
90%
1B
Shoulder YTWL
4
8 reps
-
2A
Romanian Deadlift (Barbell)
1
1
1
1
3
6 reps
5 reps
2 reps
1 reps
3 reps
75%
85%
95%
100%
90%
2B
Hamstring Stretch with Rotation
4
8 reps
-
3A
Bench Press (Barbell)
1
1
1
1
3
6 reps
5 reps
2 reps
1 reps
3 reps
75%
85%
95%
100%
90%
3B
Hamstring Curl
4
8 reps
RPE 8
4A
Step-Up (Weighted)
4
6 reps
RPE 10
4B
Pull-Up (Weighted)
4
5 reps
RPE 10
4C
Bent Over Row (Dumbbell)
4
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hang Clean
1
1
4
6 reps
6 reps
6 reps
60%
70%
80%
1B
Single Leg Deadlift
4
8 reps
RPE 10
2A
Squat (Barbell)
1
1
4
6 reps
6 reps
6 reps
60%
70%
80%
2B
Ankle Mobility
4
10 reps
-
3A
T-Bar Row
1
1
4
6 reps
6 reps
6 reps
60%
70%
80%
3B
Chest Mobility
4
10 reps
RPE 6
4A
Seated Shoulder Press (Dumbbell)
1
1
4
6 reps
6 reps
6 reps
60%
70%
80%
4B
Back Extension
4
10 reps
RPE 10
5A
Pull-Up (Weighted)
4
6 reps
RPE 10
5B
Standing Calf Raise
4
20 reps
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hang Clean
1
2
1
2
6 reps
5 reps
3 reps
2 reps
75%
85%
90%
95%
1B
Single Leg Deadlift
4
8 reps
RPE 10
2A
Squat (Barbell)
1
2
1
2
6 reps
5 reps
3 reps
2 reps
75%
85%
90%
95%
2B
Ankle Mobility
4
10 reps
-
3A
T-Bar Row
1
2
1
2
6 reps
5 reps
3 reps
2 reps
75%
85%
90%
95%
3B
Chest Mobility
4
10 reps
RPE 6
4A
Seated Shoulder Press (Dumbbell)
1
2
1
2
6 reps
5 reps
3 reps
2 reps
75%
85%
90%
95%
4B
Back Extension
4
10 reps
RPE 10
5A
Pull-Up (Weighted)
4
6 reps
RPE 10
5B
Standing Calf Raise
4
20 reps
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hang Clean
1
1
3
3
6 reps
6 reps
6 reps
4 reps
60%
70%
80%
85%
1B
Single Leg Deadlift
4
8 reps
RPE 10
2A
Squat (Barbell)
1
1
3
3
6 reps
6 reps
6 reps
4 reps
60%
70%
80%
85%
2B
Ankle Mobility
4
10 reps
-
3A
T-Bar Row
1
1
3
3
6 reps
6 reps
6 reps
4 reps
60%
70%
80%
85%
3B
Chest Mobility
4
10 reps
RPE 6
4A
Seated Shoulder Press (Dumbbell)
1
1
3
3
6 reps
6 reps
6 reps
4 reps
60%
70%
80%
85%
4B
Back Extension
4
10 reps
RPE 10
5A
Pull-Up (Weighted)
4
6 reps
RPE 10
5B
Standing Calf Raise
4
20 reps
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hang Clean
1
1
1
1
3
6 reps
5 reps
2 reps
1 reps
3 reps
75%
85%
95%
100%
90%
1B
Single Leg Deadlift
4
8 reps
RPE 10
2A
Squat (Barbell)
1
1
1
1
3
6 reps
5 reps
2 reps
1 reps
3 reps
75%
85%
95%
100%
90%
2B
Ankle Mobility
4
10 reps
-
3A
T-Bar Row
1
1
1
1
3
6 reps
5 reps
2 reps
1 reps
3 reps
75%
85%
95%
100%
90%
3B
Chest Mobility
4
10 reps
RPE 6
4A
Seated Shoulder Press (Dumbbell)
1
1
1
1
3
6 reps
5 reps
2 reps
1 reps
3 reps
75%
85%
95%
100%
90%
4B
Back Extension
4
10 reps
RPE 10
5A
Pull-Up (Weighted)
4
6 reps
RPE 10
5B
Standing Calf Raise
4
20 reps
80%
Week 1
1 / 4 Weeks
Day 1
1A
Hang Snatch
1 Set
1 Set
4 Sets
6 Reps
6 Reps
6 Reps
60%
70%
80%
1B
Shoulder YTWL
4 Sets
8 Reps
-
2A
Romanian Deadlift (Barbell)
1 Set
1 Set
4 Sets
6 Reps
6 Reps
6 Reps
60%
70%
80%
2B
Hamstring Stretch with Rotation
4 Sets
8 Reps
-
3A
Bench Press (Barbell)
1 Set
1 Set
4 Sets
6 Reps
6 Reps
6 Reps
60%
70%
80%
3B
Hamstring Curl
4 Sets
8 Reps
@8
4A
Step-Up (Weighted)
4 Sets
6 Reps
@10
4B
Pull-Up (Weighted)
4 Sets
5 Reps
@10
4C
Bent Over Row (Dumbbell)
4 Sets
8 Reps
@10
Day 2
1A
Hang Clean
1 Set
1 Set
4 Sets
6 Reps
6 Reps
6 Reps
60%
70%
80%
1B
Single Leg Deadlift
4 Sets
8 Reps
@10
2A
Squat (Barbell)
1 Set
1 Set
4 Sets
6 Reps
6 Reps
6 Reps
60%
70%
80%
2B
Ankle Mobility
4 Sets
10 Reps
-
3A
T-Bar Row
1 Set
1 Set
4 Sets
6 Reps
6 Reps
6 Reps
60%
70%
80%
3B
Chest Mobility
4 Sets
10 Reps
@6
4A
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
4 Sets
6 Reps
6 Reps
6 Reps
60%
70%
80%
4B
Back Extension
4 Sets
10 Reps
@10
5A
Pull-Up (Weighted)
4 Sets
6 Reps
@10
5B
Standing Calf Raise
4 Sets
20 Reps
80%
WHAT PEOPLE ARE SAYING(2 ratings)
Only ratings with written feedback are displayed here.
5.00 / 5
StirbleAge 29, Woman
a month ago
6 years of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
Loved it and made me a lot stronger
Boostcamp UserAge 26, Man
a month ago
3 weeks complete
8 years of prior experience
More than expected strength gains
More than expected muscle gains
No modifications
GREAT WORKOUT TO GET STRONGER