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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
    Aug 26, 2025 05:22
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Chest Fly (Machine)
2
-
3
Lat Pulldown
2
-
4
Barbell Row
2
-
5
Preacher Curl (Dumbbell)
3
-
6
JM Press
2
-
7
Lateral Raise (Machine)
2
-
8
Tricep Extension (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Chest Fly (Machine)
2
-
3
Lat Pulldown
2
-
4
Barbell Row
2
-
5
Preacher Curl (Dumbbell)
3
-
6
JM Press
2
-
7
Lateral Raise (Machine)
2
-
8
Tricep Extension (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Chest Fly (Machine)
2
-
3
Lat Pulldown
2
-
4
Barbell Row
2
-
5
Preacher Curl (Dumbbell)
3
-
6
JM Press
2
-
7
Lateral Raise (Machine)
2
-
8
Tricep Extension (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Leg Extension
2
-
3
Hip Adductor (Machine)
2
-
4
Seated Hamstring Curl
2
-
5
Calf Raise (Machine)
2
-
6
Hip Abductor (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Leg Extension
2
-
3
Hip Adductor (Machine)
2
-
4
Seated Hamstring Curl
2
-
5
Calf Raise (Machine)
2
-
6
Hip Abductor (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Leg Extension
2
-
3
Hip Adductor (Machine)
2
-
4
Seated Hamstring Curl
2
-
5
Calf Raise (Machine)
2
-
6
Hip Abductor (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Chest Fly (Machine)
2
-
3
Lat Pulldown
2
-
4
Barbell Row
2
-
5
Preacher Curl (Dumbbell)
3
-
6
JM Press
2
-
7
Lateral Raise (Machine)
2
-
8
Tricep Extension (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Chest Fly (Machine)
2
-
3
Lat Pulldown
2
-
4
Barbell Row
2
-
5
Preacher Curl (Dumbbell)
3
-
6
JM Press
2
-
7
Lateral Raise (Machine)
2
-
8
Tricep Extension (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Chest Fly (Machine)
2
-
3
Lat Pulldown
2
-
4
Barbell Row
2
-
5
Preacher Curl (Dumbbell)
3
-
6
JM Press
2
-
7
Lateral Raise (Machine)
2
-
8
Tricep Extension (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Leg Extension
2
-
3
Hip Adductor (Machine)
2
-
4
Seated Hamstring Curl
2
-
5
Calf Raise (Machine)
2
-
6
Hip Abductor (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Leg Extension
2
-
3
Hip Adductor (Machine)
2
-
4
Seated Hamstring Curl
2
-
5
Calf Raise (Machine)
2
-
6
Hip Abductor (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Leg Extension
2
-
3
Hip Adductor (Machine)
2
-
4
Seated Hamstring Curl
2
-
5
Calf Raise (Machine)
2
-
6
Hip Abductor (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
tempo bench
2
5 reps
60%
2
pin squat
3
5 reps
50%
Day 5
#
Exercise
Sets
Reps
Intensity
1
tempo bench
2
5 reps
60%
2
pin squat
3
5 reps
50%
Day 5
#
Exercise
Sets
Reps
Intensity
1
tempo bench
2
5 reps
60%
2
pin squat
3
5 reps
50%
Week 1
1 / 3 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Chest Fly (Machine)
2 Sets
-
3
Lat Pulldown
2 Sets
-
4
Barbell Row
2 Sets
-
5
Preacher Curl (Dumbbell)
3 Sets
-
6
JM Press
2 Sets
-
7
Lateral Raise (Machine)
2 Sets
-
8
Tricep Extension (Cable)
2 Sets
-
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Leg Extension
2 Sets
-
3
Hip Adductor (Machine)
2 Sets
-
4
Seated Hamstring Curl
2 Sets
-
5
Calf Raise (Machine)
2 Sets
-
6
Hip Abductor (Machine)
2 Sets
-
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Chest Fly (Machine)
2 Sets
-
3
Lat Pulldown
2 Sets
-
4
Barbell Row
2 Sets
-
5
Preacher Curl (Dumbbell)
3 Sets
-
6
JM Press
2 Sets
-
7
Lateral Raise (Machine)
2 Sets
-
8
Tricep Extension (Cable)
2 Sets
-
Day 5
1
tempo bench
2 Sets
5 Reps
60%
2
pin squat
3 Sets
5 Reps
50%
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Leg Extension
2 Sets
-
3
Hip Adductor (Machine)
2 Sets
-
4
Seated Hamstring Curl
2 Sets
-
5
Calf Raise (Machine)
2 Sets
-
6
Hip Abductor (Machine)
2 Sets
-