Workout Routine

Free

power matrix 2

by edwin.obery@poet.com

Download free Hardy app

power matrix

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffacted
Light
Moderate
High
Very High

Workouts

Workout 1

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
200 sec
2
–
–
5
200 sec
3
–
–
3
220 sec
4
–
–
1
200 sec
5
–
–
1
200 sec
6
–
–
1
220 sec
7
–
–
5 +
amrap
200 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

incline bench press

7 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
150 sec
2
–
–
10
150 sec
3
–
–
10
150 sec
4
–
–
10
150 sec
5
–
–
10
150 sec

curl

5×10

flat bench fly's

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
200 sec
3
–
–
5
200 sec
4
–
–
5
60 sec
5
–
–
5
220 sec

flat bench fly's

5×5

Workout 2

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
200 sec
2
–
–
5
200 sec
3
–
–
3
220 sec
4
–
–
1
200 sec
5
–
–
1
200 sec
6
–
–
1 +
amrap
220 sec
7
–
–
5 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

squat

7 sets

Dips

Set
Reps
Rest time
1
5
100 sec
2
5
100 sec
3
5
100 sec
4
5
100 sec
5
5
100 sec

Dips

5×5

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5 +
amrap
100 sec
4
–
–
5 +
amrap
100 sec
5
–
–
5 +
amrap
100 sec

tricep pushdown

5×5+

Workout 3

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
200 sec
2
–
–
5
200 sec
3
–
–
3
200 sec
4
–
–
1
200 sec
5
–
–
1
200 sec
6
–
–
1 +
amrap
260 sec
7
–
–
5 +
amrap
100 sec
8
65% TM
100 lbs
5 +
amrap
100 sec

Overload: After 2 successful sessions, Training Max will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

deadlift

8 sets

Dumbbell press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
6
100 sec
3
–
–
8
100 sec
4
–
–
10
100 sec
5
–
–
10
100 sec

Dumbbell press

5 sets

triceps pushdowns

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec
4
–
–
5
100 sec
5
–
–
5
100 sec

triceps pushdowns

5×5

Overhead press

overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
5
100 sec
4
–
–
3
100 sec
5
–
–
1
100 sec
6
–
–
1
100 sec
7
–
–
1
100 sec
8
–
–
5 +
amrap
100 sec

overhead press

8 sets

Overhead rope

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec
4
–
–
5
100 sec
5
–
–
5
100 sec

Overhead rope

5×5

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec
4
–
–
5
100 sec
5
–
–
5
100 sec

hammer curl

5×5