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Power Matrix w/ Accessories

by Michael J.
3 athletes joined

Program Description

Use Power Matrix Chart to Determine Your working Sets. Once sets are hit for 2 weeks in a row, you increase 1rm range. Accessories are used to address week points. 1-2 hard sets

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    2 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 18, 2025 06:23
  • Last Edited
    Dec 02, 2025 04:19
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.1%
Front Delts
12.8%
Quadriceps
10.9%
Hamstrings
10.9%
Glutes
10.8%
Abs
9.1%
Middle Delts
6.6%
Chest
6.6%
Lats
4.4%
Upper Back
4.4%
Biceps
3.6%
Lower Back
2.9%
Adductors
2.6%
Forearms
0.7%
Rear Delts
0.4%
Abductors
0.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
1
3
8 reps
5 reps
3 reps
1 reps
65%
75%
80%
90%
2
Lateral Raise (Dumbbell)
1
8-12 reps
-
3
Shoulder Press (Machine)
1
8-12 reps
-
4
JM Press (Smith Machine)
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
1
3
8 reps
5 reps
3 reps
1 reps
65%
75%
80%
90%
2
Lateral Raise (Dumbbell)
1
8-12 reps
-
3
Shoulder Press (Machine)
1
8-12 reps
-
4
JM Press (Smith Machine)
1
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
3
8 reps
5 reps
3 reps
1 reps
65%
75%
80%
90%
2
Pull-Up (Assisted)
5
5 reps
-
3
Single Arm Iso Row
1
8-12 reps
-
4
Leg Raise (Captain's Chair)
1
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
3
8 reps
5 reps
3 reps
1 reps
65%
75%
80%
90%
2
Pull-Up (Assisted)
5
5 reps
-
3
Single Arm Iso Row
1
8-12 reps
-
4
Leg Raise (Captain's Chair)
1
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
3
8 reps
5 reps
3 reps
1 reps
65%
75%
80%
90%
2
Lying Leg Curl
1
8-12 reps
-
3
Leg Press
1
8-12 reps
-
4
Decline Crunch (Weighted)
1
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
3
8 reps
5 reps
3 reps
1 reps
65%
75%
80%
90%
2
Back Extension (Weighted)
1
8-12 reps
-
3
Leg Extension
1
8-12 reps
-
4
Decline Crunch (Weighted)
1
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
3
8 reps
5 reps
3 reps
1 reps
65%
75%
80%
90%
2
Incline Bench Press (Dumbbell)
1
8-12 reps
-
3
Incline Bench Press (Smith Machine)
1
8-12 reps
-
4
Preacher Curl (EZ Bar)
1
8-12 reps
-
5
Bicep Curl (Cable)
1
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
3
8 reps
5 reps
3 reps
1 reps
65%
75%
80%
90%
2
Incline Bench Press (Dumbbell)
1
8-12 reps
-
3
Incline Bench Press (Smith Machine)
1
8-12 reps
-
4
Preacher Curl (EZ Bar)
1
8-12 reps
-
5
Bicep Curl (Cable)
1
8-12 reps
-
Week 1
1 / 2 Weeks
Day 1
1
Overhead Press (Barbell)
1 Set
2 Sets
1 Set
3 Sets
8 Reps
5 Reps
3 Reps
1 Reps
65%
75%
80%
90%
2
Lateral Raise (Dumbbell)
1 Set
8-12 Reps
-
3
Shoulder Press (Machine)
1 Set
8-12 Reps
-
4
JM Press (Smith Machine)
1 Set
8-12 Reps
-
Day 2
1
Deadlift (Barbell)
1 Set
2 Sets
1 Set
3 Sets
8 Reps
5 Reps
3 Reps
1 Reps
65%
75%
80%
90%
2
Pull-Up (Assisted)
5 Sets
5 Reps
-
3
Single Arm Iso Row
1 Set
8-12 Reps
-
4
Leg Raise (Captain's Chair)
1 Set
8-12 Reps
-
Day 3
1
Squat (Barbell)
1 Set
2 Sets
1 Set
3 Sets
8 Reps
5 Reps
3 Reps
1 Reps
65%
75%
80%
90%
2
Lying Leg Curl
1 Set
8-12 Reps
-
3
Leg Press
1 Set
8-12 Reps
-
4
Decline Crunch (Weighted)
1 Set
8-12 Reps
-
Day 4
1
Bench Press (Barbell)
1 Set
2 Sets
1 Set
3 Sets
8 Reps
5 Reps
3 Reps
1 Reps
65%
75%
80%
90%
2
Incline Bench Press (Dumbbell)
1 Set
8-12 Reps
-
3
Incline Bench Press (Smith Machine)
1 Set
8-12 Reps
-
4
Preacher Curl (EZ Bar)
1 Set
8-12 Reps
-
5
Bicep Curl (Cable)
1 Set
8-12 Reps
-