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
Jun 14, 2025 01:21

To Start The Program

1. Download the Boostcamp app

2. Click on the link

3. You’ll be automatically redirected to the program on the app.

Muscle Engagement

Front

Back

MuscleSet

Quadriceps

14.2%

Glutes

13.6%

Hamstrings

13.6%

Triceps

11.3%

Front Delts

10.4%

Chest

8.4%

Abs

6.5%

Upper Back

5%

Lats

3.8%

Lower Back

3.5%

Middle Delts

3.3%

Adductors

2.1%

Biceps

1.9%

Abductors

1.5%

Rear Delts

1%

BlogBannerPC

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

BlogBannerPC

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

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%