Power Matrix

by ThrobinVeinyForearms

34 athletes joined

Program Description

In the program, lifters perform sets and reps at percentages of their one rep max, based on a chart. If they complete all reps two weeks in a row, they increase the weight and move to the next column of the matrix the following week. If they fail two weeks in a row, they decrease the weight by 10% and work back up. Add in accessories without taking away from main lifts. Accessories should compliment the muscle group worker that day, i.e. Upper/Lower, and remain consistent through the program. Add in an extra day/week of Overhead press or whatever lift needs the most work. CLICK ON THE LINK FOR THE POWER MATRIX CHART https://www.reddit.com/r/powerlifting/s/4tTMvpBrql

Program Overview

Level
Novice, Intermediate, Advanced
Goal
Powerlifting
Equipment
Garage Gym
Program Length
16 weeks
Time Per Workout
60 minutes
Created
Dec 16, 2024 11:53
Last Edited
Jul 15, 2025 01:57

Summary

Unlock your strength potential with the Power Matrix, a comprehensive 16-week program designed for serious lifters. Committing just four days a week, you'll tackle foundational barbell movements like squats, bench presses, and deadlifts, progressively increasing intensity to build muscle and power. Each workout is meticulously crafted to target key muscle groups, ensuring balanced development and optimal performance. Join the ranks of those who are ready to elevate their training and achieve impressive results!

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4.8 Stars with 10, 000+ Ratings

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

WEEK 3

WEEK 4

WEEK 5

WEEK 6

WEEK 7

WEEK 8

WEEK 9

WEEK 10

WEEK 11

WEEK 12

WEEK 13

WEEK 14

WEEK 15

WEEK 16

Day 1

Squat (Barbell)

8 reps

5 reps

3 reps

1 reps

65%

75%

80%

90%

Day 1

Squat (Barbell)

8 reps

5 reps

3 reps

1 reps

65%

75%

80%

90%

Day 1

Squat (Barbell)

8 reps

5 reps

3 reps

1 reps

65%

75%

80%

90%

Day 1

Squat (Barbell)

8 reps

5 reps

3 reps

1 reps

65%

75%

80%

90%

Day 1

Squat (Barbell)

5 reps

RPE 6

Day 1

Squat (Barbell)

8 reps

5 reps

3 reps

1 reps

65%

75%

80%

90%

Day 1

Squat (Barbell)

8 reps

5 reps

3 reps

1 reps

65%

75%

80%

90%

Day 1

Squat (Barbell)

8 reps

5 reps

3 reps

1 reps

65%

75%

80%

90%

Day 1

Squat (Barbell)

8 reps

5 reps

3 reps

1 reps

65%

75%

80%

90%

Day 1

Squat (Barbell)

5 reps

RPE 6

Day 1

Squat (Barbell)

8 reps

5 reps

3 reps

1 reps

65%

75%

80%

90%

Day 1

Squat (Barbell)

8 reps

5 reps

3 reps

1 reps

65%

75%

80%

90%

Day 1

Squat (Barbell)

8 reps

5 reps

3 reps

1 reps

65%

75%

80%

90%

Day 1

Squat (Barbell)

8 reps

5 reps

3 reps

1 reps

65%

75%

80%

90%

Day 1

Squat (Barbell)

3 reps

RPE 6

Day 1

Squat (Barbell)

1 reps

RPE 10

Bench Press (Barbell)

1 reps

RPE 10

Deadlift (Barbell)

1 reps

RPE 10

Day 2

Bench Press (Barbell)

8 reps

5 reps

3 reps

1 reps

65%

75%

80%

90%

Day 2

Bench Press (Barbell)

8 reps

5 reps

3 reps

1 reps

65%

75%

80%

90%

Day 2

Bench Press (Barbell)

8 reps

5 reps

3 reps

1 reps

65%

75%

80%

90%

Day 2

Bench Press (Barbell)

8 reps

5 reps

3 reps

1 reps

65%

75%

80%

90%

Day 2

Bench Press (Barbell)

5 reps

RPE 6

Day 2

Bench Press (Barbell)

8 reps

5 reps

3 reps

1 reps

65%

75%

80%

90%

Day 2

Bench Press (Barbell)

8 reps

5 reps

3 reps

1 reps

65%

75%

80%

90%

Day 2

Bench Press (Barbell)

8 reps

5 reps

3 reps

1 reps

65%

75%

80%

90%

Day 2

Bench Press (Barbell)

8 reps

5 reps

3 reps

1 reps

65%

75%

80%

90%

Day 2

Bench Press (Barbell)

5 reps

RPE 6

Day 2

Bench Press (Barbell)

8 reps

5 reps

3 reps

1 reps

65%

75%

80%

90%

Day 2

Bench Press (Barbell)

8 reps

5 reps

3 reps

1 reps

65%

75%

80%

90%

Day 2

Bench Press (Barbell)

8 reps

5 reps

3 reps

1 reps

65%

75%

80%

90%

Day 2

Bench Press (Barbell)

8 reps

5 reps

3 reps

1 reps

65%

75%

80%

90%

Day 2

Bench Press (Barbell)

3 reps

RPE 6

Day 3

Deadlift (Barbell)

8 reps

5 reps

3 reps

1 reps

65%

75%

80%

90%

Day 3

Deadlift (Barbell)

8 reps

5 reps

3 reps

1 reps

65%

75%

80%

90%

Day 3

Deadlift (Barbell)

8 reps

5 reps

3 reps

1 reps

65%

75%

80%

90%

Day 3

Deadlift (Barbell)

8 reps

5 reps

3 reps

1 reps

65%

75%

80%

90%

Day 3

Deadlift (Barbell)

5 reps

RPE 6

Day 3

Deadlift (Barbell)

8 reps

5 reps

3 reps

1 reps

65%

75%

80%

90%

Day 3

Deadlift (Barbell)

8 reps

5 reps

3 reps

1 reps

65%

75%

80%

90%

Day 3

Deadlift (Barbell)

8 reps

5 reps

3 reps

1 reps

65%

75%

80%

90%

Day 3

Deadlift (Barbell)

8 reps

5 reps

3 reps

1 reps

65%

75%

80%

90%

Day 3

Deadlift (Barbell)

5 reps

RPE 6

Day 3

Deadlift (Barbell)

8 reps

5 reps

3 reps

1 reps

65%

75%

80%

90%

Day 3

Deadlift (Barbell)

8 reps

5 reps

3 reps

1 reps

65%

75%

80%

90%

Day 3

Deadlift (Barbell)

8 reps

5 reps

3 reps

1 reps

65%

75%

80%

90%

Day 3

Deadlift (Barbell)

8 reps

5 reps

3 reps

1 reps

65%

75%

80%

90%

Day 3

Deadlift (Barbell)

3 reps

RPE 6

Day 4

Overhead Press (Barbell)

8 reps

5 reps

3 reps

1 reps

65%

75%

80%

90%

Day 4

Overhead Press (Barbell)

8 reps

5 reps

3 reps

1 reps

65%

75%

80%

90%

Day 4

Overhead Press (Barbell)

8 reps

5 reps

3 reps

1 reps

65%

75%

80%

90%

Day 4

Overhead Press (Barbell)

8 reps

5 reps

3 reps

1 reps

65%

75%

80%

90%

Day 4

Overhead Press (Barbell)

8 reps

5 reps

3 reps

1 reps

65%

75%

80%

90%

Day 4

Overhead Press (Barbell)

8 reps

5 reps

3 reps

1 reps

65%

75%

80%

90%

Day 4

Overhead Press (Barbell)

8 reps

5 reps

3 reps

1 reps

65%

75%

80%

90%

Day 4

Overhead Press (Barbell)

8 reps

5 reps

3 reps

1 reps

65%

75%

80%

90%

Day 4

Overhead Press (Barbell)

8 reps

5 reps

3 reps

1 reps

65%

75%

80%

90%

Day 4

Overhead Press (Barbell)

8 reps

5 reps

3 reps

1 reps

65%

75%

80%

90%

Day 4

Overhead Press (Barbell)

8 reps

5 reps

3 reps

1 reps

65%

75%

80%

90%

Day 4

Overhead Press (Barbell)

8 reps

5 reps

3 reps

1 reps

65%

75%

80%

90%

Day 1

Squat (Barbell)

1 Set

2 Sets

1 Set

3 Sets

8 Reps

5 Reps

3 Reps

1 Reps

65%

75%

80%

90%

Day 2

Bench Press (Barbell)

1 Set

2 Sets

1 Set

3 Sets

8 Reps

5 Reps

3 Reps

1 Reps

65%

75%

80%

90%

Day 3

Deadlift (Barbell)

1 Set

2 Sets

1 Set

3 Sets

8 Reps

5 Reps

3 Reps

1 Reps

65%

75%

80%

90%

Day 4

Overhead Press (Barbell)

1 Set

2 Sets

1 Set

3 Sets

8 Reps

5 Reps

3 Reps

1 Reps

65%

75%

80%

90%