Power Matrix w/ Accessories 3

by Michael J.

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
Apr 12, 2025 02:45
Last Edited
May 01, 2025 11:06

Muscle Engagement

Front

Back

MuscleSet

Triceps

16.1%

Front Delts

13%

Chest

11.4%

Middle Delts

10.4%

Quadriceps

8.3%

Glutes

8.1%

Biceps

6.2%

Abs

Upper Back

5.8%

Lats

5.4%

Hamstrings

4.6%

Lower Back

2.9%

Forearms

0.8%

Adductors

0.8%

Rear Delts

0.2%

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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

Day 1

Overhead Press (Barbell)

8 reps

5 reps

3 reps

1 reps

65%

75%

80%

90%

Shoulder Press (Machine)

3-6 reps

6-9 reps

Lateral Raise (Dumbbell)

12-15 reps

JM Press (Smith Machine)

6-9 reps

9-12 reps

Tricep Pushdown (Cable)

6-9 reps

9-12 reps

Day 1

Overhead Press (Barbell)

8 reps

5 reps

3 reps

1 reps

65%

75%

80%

90%

Shoulder Press (Machine)

3-6 reps

6-9 reps

Lateral Raise (Dumbbell)

12-15 reps

JM Press (Smith Machine)

6-9 reps

9-12 reps

Tricep Pushdown (Cable)

6-9 reps

9-12 reps

Day 2

Trap Bar Deadlift

3-6 reps

6-9 reps

Pull-Up (Assisted)

3-6 reps

6-9 reps

Chest Supported Row (Machine)

3-6 reps

6-9 reps

Single Arm Iso Row

3-6 reps

6-9 reps

Leg Raise (Captain's Chair)

8-12 reps

Day 2

Trap Bar Deadlift

3-6 reps

6-9 reps

Pull-Up (Assisted)

3-6 reps

6-9 reps

Chest Supported Row (Machine)

3-6 reps

6-9 reps

Single Arm Iso Row

3-6 reps

6-9 reps

Leg Raise (Captain's Chair)

8-12 reps

Day 3

Bench Press (Barbell)

8 reps

5 reps

3 reps

1 reps

65%

75%

80%

90%

Incline Bench Press (Dumbbell)

3-6 reps

6-9 reps

Chest Press (Machine)

3-6 reps

6-9 reps

Preacher Curl (EZ Bar)

3-6 reps

6-9 reps

Bicep Curl (Cable)

6-9 reps

9-12 reps

Day 3

Bench Press (Barbell)

8 reps

5 reps

3 reps

1 reps

65%

75%

80%

90%

Incline Bench Press (Dumbbell)

3-6 reps

6-9 reps

Chest Press (Machine)

3-6 reps

6-9 reps

Preacher Curl (EZ Bar)

3-6 reps

6-9 reps

Bicep Curl (Cable)

6-9 reps

9-12 reps

Day 4

Back Extension (Weighted)

3-6 reps

6-9 reps

Bulgarian Split Squat (Dumbbell)

3-6 reps

6-9 reps

Squat (Barbell)

3-6 reps

6-9 reps

Step-Up (Weighted)

9-12 reps

Decline Crunch (Weighted)

6-9 reps

9-12 reps

Day 4

Back Extension (Weighted)

3-6 reps

6-9 reps

Bulgarian Split Squat (Dumbbell)

3-6 reps

6-9 reps

Squat (Barbell)

3-6 reps

6-9 reps

Step-Up (Weighted)

9-12 reps

Decline Crunch (Weighted)

6-9 reps

9-12 reps

Day 1

Overhead Press (Barbell)

1 Set

2 Sets

1 Set

3 Sets

8 Reps

5 Reps

3 Reps

1 Reps

65%

75%

80%

90%

Shoulder Press (Machine)

1 Set

3-6 Reps

6-9 Reps

Lateral Raise (Dumbbell)

1 Set

12-15 Reps

JM Press (Smith Machine)

1 Set

6-9 Reps

9-12 Reps

Tricep Pushdown (Cable)

1 Set

6-9 Reps

9-12 Reps

Day 2

Trap Bar Deadlift

1 Set

3-6 Reps

6-9 Reps

Pull-Up (Assisted)

1 Set

3-6 Reps

6-9 Reps

Chest Supported Row (Machine)

1 Set

3-6 Reps

6-9 Reps

Single Arm Iso Row

1 Set

3-6 Reps

6-9 Reps

Leg Raise (Captain's Chair)

1 Set

8-12 Reps

Day 3

Bench Press (Barbell)

1 Set

2 Sets

1 Set

3 Sets

8 Reps

5 Reps

3 Reps

1 Reps

65%

75%

80%

90%

Incline Bench Press (Dumbbell)

1 Set

3-6 Reps

6-9 Reps

Chest Press (Machine)

1 Set

3-6 Reps

6-9 Reps

Preacher Curl (EZ Bar)

1 Set

3-6 Reps

6-9 Reps

Bicep Curl (Cable)

1 Set

6-9 Reps

9-12 Reps

Day 4

Back Extension (Weighted)

1 Set

3-6 Reps

6-9 Reps

Bulgarian Split Squat (Dumbbell)

1 Set

3-6 Reps

6-9 Reps

Squat (Barbell)

1 Set

3-6 Reps

6-9 Reps

Step-Up (Weighted)

3 Sets

9-12 Reps

Decline Crunch (Weighted)

1 Set

6-9 Reps

9-12 Reps