6 Day Powerlifting Program (Vena Sexual Style)

This is a variation of Vena’s intermediate program, same exercise selection, progression, and volume (with the exception of tempo squats being significantly lighter), but split over 6 days instead of 4. Rest day should be in between days 2 & 3.



(This took so long to make)

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Bench Press (Barbell)

Tricep Pushdown (Cable)

Squat (Barbell)

Tempo Bench Press

Deadlift (Barbell)

Romanian Deadlift (Barbell)

Seated Row (Cable)

Lat Pulldown

Tricep Rope Push Down (Cable)

Larsen Press (Barbell)

Tempo Squat (Barbell)

Bench Press (Close Grip)

Deadlift (Paused)

Bench Press (Paused)

Squat (Paused)

Incline Bench Press (Dumbbell)

Bicep Curl (Dumbbell)

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