Power Matrix

by ThrobinVeinyForearms

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 18, 2024 03:44
Last Edited
Jan 08, 2025 02:20

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ON THE BOOSTCAMP APP FOR FREE

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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%