matthews 3 week program v1

by ryan M.

Program Description

Embark on a transformative journey with the Matthews 3-Week Program v1, designed for dedicated lifters ready to push their limits. Over the course of 15 sessions, you'll engage in a balanced blend of compound and isolation exercises, targeting all major muscle groups. Each workout is meticulously crafted to build strength and endurance, featuring staples like the Bench Press, Squat, and various machine exercises. With a focus on progressive overload, this program will help you achieve your fitness goals and elevate your performance in just three weeks. Get ready to unleash your potential!

Program Overview

Level
Intermediate
Goal
Powerlifting
Equipment
Full Gym
Program Length
3 weeks
Time Per Workout
100 minutes
Created
Aug 26, 2025 02:32
Last Edited
Sep 19, 2025 11:55

Summary

Embark on a transformative 3-week journey with the Matthews 3 Week Program V1, designed for dedicated lifters ready to elevate their strength and conditioning. Committing to 5 days a week, this program blends compound lifts like the Barbell Bench Press and Squat with targeted machine exercises, ensuring a comprehensive approach to muscle growth and endurance. Each session is strategically crafted to challenge your limits and maximize gains, making it perfect for those looking to enhance their physique and performance. Get ready to push your boundaries and see real results!

Muscle Engagement

Front

Back

MuscleSet

Chest

13.3%

Quadriceps

12.6%

Triceps

11.5%

Glutes

7.5%

Lats

7.3%

Hamstrings

7.1%

Upper Back

6.5%

Biceps

6.4%

Front Delts

6.2%

Adductors

5.3%

Calves

4.1%

Abductors

4.1%

Middle Delts

4.1%

Abs

1.2%

Lower Back

1.2%

Forearms

0.9%

Rear Delts

0.5%

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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

Day 1

Bench Press (Barbell)

5 reps

65%

75%

85%

Chest Fly (Machine)

Lat Pulldown

Barbell Row

Preacher Curl (Dumbbell)

JM Press

Lateral Raise (Machine)

Tricep Extension (Cable)

Shoulder Press (Machine)

Day 1

Bench Press (Barbell)

3 reps

70%

80%

90%

Chest Fly (Machine)

Lat Pulldown

Barbell Row

Preacher Curl (Dumbbell)

JM Press

Lateral Raise (Machine)

Tricep Extension (Cable)

Shoulder Press (Machine)

Day 1

Bench Press (Barbell)

5 reps

3 reps

1 reps

75%

85%

95%

Chest Fly (Machine)

Lat Pulldown

Barbell Row

Preacher Curl (Dumbbell)

JM Press

Lateral Raise (Machine)

Tricep Extension (Cable)

Shoulder Press (Machine)

Day 2

Squat (Barbell)

5 reps

65%

75%

85%

Leg Extension

Hip Adductor (Machine)

Seated Hamstring Curl

Calf Raise (Machine)

Hip Abductor (Machine)

Day 2

Squat (Barbell)

3 reps

70%

80%

90%

Leg Extension

Hip Adductor (Machine)

Seated Hamstring Curl

Calf Raise (Machine)

Hip Abductor (Machine)

Day 2

Squat (Barbell)

5 reps

3 reps

1 reps

75%

85%

95%

Leg Extension

Hip Adductor (Machine)

Seated Hamstring Curl

Calf Raise (Machine)

Hip Abductor (Machine)

Day 3

Bench Press (Barbell)

5 reps

65%

75%

85%

Chest Fly (Machine)

Lat Pulldown

Barbell Row

Preacher Curl (Dumbbell)

JM Press

Lateral Raise (Machine)

Tricep Extension (Cable)

Shoulder Press (Machine)

Day 3

Bench Press (Barbell)

3 reps

70%

80%

90%

Chest Fly (Machine)

Lat Pulldown

Barbell Row

Preacher Curl (Dumbbell)

JM Press

Lateral Raise (Machine)

Tricep Extension (Cable)

Day 3

Bench Press (Barbell)

5 reps

3 reps

1 reps

75%

85%

95%

Chest Fly (Machine)

Lat Pulldown

Barbell Row

Preacher Curl (Dumbbell)

JM Press

Lateral Raise (Machine)

Tricep Extension (Cable)

Day 4

Deadlift (Barbell)

5 reps

65%

75%

85%

Leg Extension

Hip Adductor (Machine)

Seated Hamstring Curl

Calf Raise (Machine)

Hip Abductor (Machine)

Day 4

Deadlift (Barbell)

3 reps

70%

80%

90%

Leg Extension

Hip Adductor (Machine)

Seated Hamstring Curl

Calf Raise (Machine)

Hip Abductor (Machine)

Day 4

Deadlift (Barbell)

5 reps

3 reps

1 reps

75%

85%

95%

Leg Extension

Hip Adductor (Machine)

Seated Hamstring Curl

Calf Raise (Machine)

Hip Abductor (Machine)

Day 5

tempo bench

5 reps

60%

pin squat

5 reps

50%

Day 5

tempo bench

5 reps

60%

pin squat

5 reps

50%

Day 5

tempo bench

5 reps

60%

pin squat

5 reps

50%

Day 2

Squat (Barbell)

1 Set

5 Reps

65%

75%

85%

Leg Extension

2 Sets

Hip Adductor (Machine)

2 Sets

Seated Hamstring Curl

2 Sets

Calf Raise (Machine)

2 Sets

Hip Abductor (Machine)

2 Sets

Day 5

tempo bench

2 Sets

5 Reps

60%

pin squat

3 Sets

5 Reps

50%

Day 4

Deadlift (Barbell)

1 Set

5 Reps

65%

75%

85%

Leg Extension

2 Sets

Hip Adductor (Machine)

2 Sets

Seated Hamstring Curl

2 Sets

Calf Raise (Machine)

2 Sets

Hip Abductor (Machine)

2 Sets

Day 1

Bench Press (Barbell)

1 Set

5 Reps

65%

75%

85%

Chest Fly (Machine)

1 Set

Lat Pulldown

2 Sets

Barbell Row

2 Sets

Preacher Curl (Dumbbell)

2 Sets

JM Press

2 Sets

Lateral Raise (Machine)

1 Set

Tricep Extension (Cable)

2 Sets

Shoulder Press (Machine)

1 Set

Day 3

Bench Press (Barbell)

1 Set

5 Reps

65%

75%

85%

Chest Fly (Machine)

1 Set

Lat Pulldown

2 Sets

Barbell Row

2 Sets

Preacher Curl (Dumbbell)

2 Sets

JM Press

2 Sets

Lateral Raise (Machine)

1 Set

Tricep Extension (Cable)

2 Sets

Shoulder Press (Machine)

1 Set