159 reviews for Matt Vena Intermediate Powerlifting Program
Version 3.0 of program
From champion powerlifter and coach Matt Vena, this program is a generalized powerlifting routine for intermediate lifters, focusing on squats, bench presses, and deadlifts with specific variations and accessory work. Here's a concise breakdown:
Squats:
Day 1: Regular squats and tempo squats (4-second descent, 0.5-second pause).
Day 3: Paused squats (1-second pause at the bottom).
Bench Press:
Day 1: Larsen press and dumbbell incline bench for hypertrophy.
Day 2: Tempo bench single (4-count descent) and back-off sets.
Day 3: Primary bench day with long pause bench (2-second pause).
Day 4: Regular bench press and close grip bench press (2-3 finger widths narrower).
Deadlifts:
Day 2: Romanian deadlifts for hinge work and posterior chain hypertrophy.
Day 4: Paused deadlifts (1 inch off the floor, 1-second pause).
Accessory Work:
Triceps: Included on three bench days.
Back and Biceps: Back work on day 2, biceps on day 1. First set to failure, remaining sets to RPE8.
Progression Scheme:
Microcycles: 3-week cycles, adding a rep each week, then resetting reps and adding 3% weight.
Singles: Cycle through RPE 6-7-8 over the microcycles.
Taper Week: One moderate day, one light day, then max out with RPE6-8-10 jumps.
Focus on consistent form, controlled tempos, and autoregulating based on daily performance. Adjust weight and reps as needed to avoid overshooting and ensure steady progress.
Read the full guide on the website for full program details:
Chris R.
Man, 309 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Matt Vena is the goat!
Dangerous Flipper
Woman, 469 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
This is good program for basic powerlifting style training. I was able to make steady progress on each lift during the program. Particularly the paused lifts did wonders to my squat technique and form. I train mostly 3 times a week but still followed the program sequence and that worked well for me. That modification kept the volume in check and not piling up fatigue as there is no real deload baked into this. My goal is not to compete, but to make steady progress in a sustainable way and that I could achieve with this program. Maybe a bit more optionality for the accessories would have been nice for the fun aspect, but that is adjustable. One of the programs I will definitely run again at some point.
Jack G.
Man, 2312 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Squat 185kg to 195kg +10kg Bench 107.5kg to 110kg +2.5kg Deadlift 220kg to 232.5kg +12.5kg Idk why my bench is so slow to progress. It's by far my weakest lift, but the other 2 lifts progressed well.
Daniel L.
Man12 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
I ran the intermediate program by Matt three times before hitting a squat plateau. I then started the squat plug program and have now run it three times and have made excellent progress. Between both programs, I’ve added about 100lbs to my squat. I ran the squat plug program but continued to do the upper body work from the intermediate program simultaneously. Worked well. Only adjustments I made to the squat program was jumping ahead here and there when I was feeling particularly strong, but I would recommended doing it exactly as written the first time through. In addition to the gains, the best part about this program for me was that it really helped me find and dial in my squat form. Excellent work by Matt as usual.
Patrick M.
Man, 325 weeks complete
6 years of prior experience
As expected strength gains
More than expected muscle gains
Intro plug
Mikkel N.
Man, 175 weeks complete
3 years of prior experience
More than expected strength gains
More than expected muscle gains
gave me a 3 plate bench press
Salmaan Nathani
Man, 379 weeks complete
8 years of prior experience
More than expected strength gains
As expected muscle gains
Peder R.
Man, 183 weeks complete
2 years of prior experience
More than expected strength gains
More than expected muscle gains
Had to reset my 1 rm’s because I got so strong so fast.
Sumeet Badawri
Man, 205 weeks complete
2 years of prior experience
As expected strength gains
Less than expected muscle gains
Good program advice, I gain 23kg strength and 1 kg of muscle overall this program help me to strength 😈💪
Miguel R.
Man, 2011 weeks complete
3 years of prior experience
As expected strength gains
As expected muscle gains
I think it is a very well put together program I would recommend