102 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:
Džonatans S.
Man, 173 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Paldiesiņš
Rishav
Man12 weeks complete
4 years of prior experience
Less than expected strength gains
As expected muscle gains
Squats and bench gains were good but I made zero progress on deadlifts. The volume was a bit too much for me and I was always fatigued going into the dl sessions.
Fredrik H.
Man5 weeks complete
8 years of prior experience
Less than expected strength gains
As expected muscle gains
Ok doke - I am having decent strength progression - I just wish I had more time to do more except the bare minimum that's in the program
Laz W
Man, 305 weeks complete
6 years of prior experience
As expected strength gains
As expected muscle gains
About half way through, I like the format but have found myself a bit overly taxed for day 1, conventional deads on the day four do fatigue me a fair deal though. On track to hit some nice PBs though and the framework is definitely something I will use again.
kris T.
Man, 229 weeks complete
3 years of prior experience
Less than expected strength gains
Less than expected muscle gains
It helped me get my bench up
Adam Benson
Man, 2312 weeks complete
1 year of prior experience
More than expected strength gains
More than expected muscle gains
Great program got lots of gains. Was a bit detrained at the beginning but went from a 360kg total to a 535kg total S-220kg B-115kg D-200kg The high volume on bench is a lot I got a tendonopathy in both arms from it but other than that no complaints
Niall O.
Man, 497 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
You need a peaking for competition day program
Rosalee A.
Woman, 495 weeks complete
2 years of prior experience
More than expected strength gains
More than expected muscle gains
I was skeptical at first when compound movements were placed last on the daily program, but as it turns out, I actually got stronger in the process. Would definitely recommend it.
Matthew B.
Man7 weeks complete
5 years of prior experience
More than expected strength gains
More than expected muscle gains
Matt thank you for a great program!
Fielding J.
Man7 weeks complete
3 years of prior experience
More than expected strength gains
More than expected muscle gains
Absolutely fantastic program. I do think a calorie surplus might be needed the squat days can be pretty rough. I also think I have been trying to increase weight and maxes too quickly but they have been going up. Getting stronger in all lifts with the least progress in squat but still solid.