Power Lifting Matrix

by Jeff B.

Program Description

Increase Weights

Program Overview

Level
Novice
Goal
Powerlifting
Equipment
Garage Gym
Program Length
2 weeks
Time Per Workout
50 minutes
Created
May 29, 2025 04:28
Last Edited
May 29, 2025 04:28

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WEEK 1

WEEK 2

Day 1

1

Squat (Barbell)

1

2

1

3

8 reps

5 reps

3 reps

1 reps

70%

80%

85%

90%

2

Leg Press (45 Degrees)

1

2

1

3

8 reps

5 reps

3 reps

1 reps

70%

80%

85%

90%

3

Lat Pulldown (Neutral Grip)

3

15 reps

70%

4

Reverse Lunge (Dumbbell)

3

15 reps

70%

Day 1

1

Squat (Barbell)

1

2

1

3

8 reps

5 reps

3 reps

1 reps

70%

80%

85%

90%

2

Leg Press (45 Degrees)

1

2

1

3

8 reps

5 reps

3 reps

1 reps

70%

80%

85%

90%

3

Lat Pulldown (Neutral Grip)

3

15 reps

70%

4

Reverse Lunge (Dumbbell)

3

15 reps

70%

Day 2

1

Bench Press (Barbell)

1

2

1

3

8 reps

5 reps

3 reps

1 reps

70%

80%

85%

90%

2

Incline Bench Press (Barbell)

1

2

1

3

8 reps

5 reps

3 reps

1 reps

70%

80%

85%

90%

3

Lat Pulldown (Neutral Grip)

3

15 reps

70%

4

JM Press

3

15 reps

70%

5

Dip (Bodyweight)

3

6 reps

RPE 8-10

Day 2

1

Bench Press (Barbell)

1

2

1

3

8 reps

5 reps

3 reps

1 reps

70%

80%

85%

90%

2

Incline Bench Press (Barbell)

1

2

1

3

8 reps

5 reps

3 reps

1 reps

70%

80%

85%

90%

3

Lat Pulldown (Neutral Grip)

3

15 reps

70%

4

JM Press

3

15 reps

70%

5

Dip (Bodyweight)

3

6 reps

RPE 8-10

Day 3

1

Deadlift (Barbell)

1

2

1

3

8 reps

5 reps

3 reps

1 reps

75%

80%

85%

90%

2

Romanian Deadlift (Barbell)

1

2

1

3

8 reps

5 reps

3 reps

1 reps

70%

80%

85%

90%

3

Lat Pulldown (Neutral Grip)

3

15 reps

70%

4

Stiff Leg Deadlift (Dumbbell)

3

15 reps

70%

Day 3

1

Deadlift (Barbell)

1

2

1

3

8 reps

5 reps

3 reps

1 reps

75%

80%

85%

90%

2

Romanian Deadlift (Barbell)

1

2

1

3

8 reps

5 reps

3 reps

1 reps

70%

80%

85%

90%

3

Lat Pulldown (Neutral Grip)

3

15 reps

70%

4

Stiff Leg Deadlift (Dumbbell)

3

15 reps

70%

Day 4

1

Overhead Press (Barbell)

1

2

1

3

8 reps

5 reps

3 reps

1 reps

70%

80%

85%

90%

Day 4

1

Overhead Press (Barbell)

1

2

1

3

8 reps

5 reps

3 reps

1 reps

70%

80%

85%

90%

Day 5

1

Face Pull

3

15 reps

70%

2

I, Y, T (IYT) Raise

1

12 reps

70%

Day 5

1

Face Pull

3

15 reps

70%

2

I, Y, T (IYT) Raise

1

12 reps

70%

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

Leg Press (45 Degrees)

1 Set

2 Sets

1 Set

3 Sets

8 Reps

5 Reps

3 Reps

1 Reps

70%

80%

85%

90%

3

Lat Pulldown (Neutral Grip)

3 Sets

15 Reps

70%

4

Reverse Lunge (Dumbbell)

3 Sets

15 Reps

70%

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 (Barbell)

1 Set

2 Sets

1 Set

3 Sets

8 Reps

5 Reps

3 Reps

1 Reps

70%

80%

85%

90%

3

Lat Pulldown (Neutral Grip)

3 Sets

15 Reps

70%

4

JM Press

3 Sets

15 Reps

70%

5

Dip (Bodyweight)

3 Sets

6 Reps

@8-10

Day 3

1

Deadlift (Barbell)

1 Set

2 Sets

1 Set

3 Sets

8 Reps

5 Reps

3 Reps

1 Reps

75%

80%

85%

90%

2

Romanian Deadlift (Barbell)

1 Set

2 Sets

1 Set

3 Sets

8 Reps

5 Reps

3 Reps

1 Reps

70%

80%

85%

90%

3

Lat Pulldown (Neutral Grip)

3 Sets

15 Reps

70%

4

Stiff Leg Deadlift (Dumbbell)

3 Sets

15 Reps

70%

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%

Day 5

1

Face Pull

3 Sets

15 Reps

70%

2

I, Y, T (IYT) Raise

1 Set

12 Reps

70%