5.0
(1 rating)
Program Description
Gaining Strength in Squat, Bench and Deadlift. Repscheme and progression based on Matt Vena's program but compromised to 3 days.
Program Overview
- LevelIntermediate
- GoalPowerlifting
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout80 minutes
- CreatedOct 01, 2024 11:14
- Last EditedFeb 22, 2025 03:13
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 6
2
Bench Press (Barbell)
3
2 reps
78%
3
Long Pause Bench Press
3
2 reps
74%
4
Squat (Barbell)
3
4 reps
73%
5
Tempo Squat (Barbell)
3
2 reps
70%
6
Seated Row (Cable)
3
8 reps
RPE 10
7
Tricep Pushdown (Cable)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 7
2
Bench Press (Barbell)
3
3 reps
78%
3
Long Pause Bench Press
3
3 reps
74%
4
Squat (Barbell)
3
5 reps
73%
5
Tempo Squat (Barbell)
3
3 reps
70%
6
Seated Row (Cable)
3
8 reps
RPE 10
7
Tricep Pushdown (Cable)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2
Bench Press (Barbell)
3
4 reps
78%
3
Long Pause Bench Press
3
4 reps
74%
4
Squat (Barbell)
3
6 reps
73%
5
Tempo Squat (Barbell)
3
4 reps
70%
6
Seated Row (Cable)
3
8 reps
RPE 10
7
Tricep Pushdown (Cable)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 6
2
Bench Press (Barbell)
3
2 reps
81%
3
Long Pause Bench Press
3
2 reps
77%
4
Squat (Barbell)
3
4 reps
76%
5
Tempo Squat (Barbell)
3
2 reps
73%
6
Seated Row (Cable)
3
8 reps
RPE 10
7
Tricep Pushdown (Cable)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 7
2
Bench Press (Barbell)
3
3 reps
81%
3
Long Pause Bench Press
3
3 reps
77%
4
Squat (Barbell)
3
5 reps
76%
5
Tempo Squat (Barbell)
3
3 reps
73%
6
Seated Row (Cable)
3
8 reps
RPE 10
7
Tricep Pushdown (Cable)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2
Bench Press (Barbell)
3
4 reps
81%
3
Long Pause Bench Press
3
4 reps
77%
4
Squat (Barbell)
3
6 reps
76%
5
Tempo Squat (Barbell)
3
4 reps
73%
6
Seated Row (Cable)
3
8 reps
RPE 10
7
Tricep Pushdown (Cable)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 6
2
Bench Press (Barbell)
3
2 reps
84%
3
Long Pause Bench Press
3
2 reps
80%
4
Squat (Barbell)
3
4 reps
79%
5
Tempo Squat (Barbell)
3
2 reps
76%
6
Seated Row (Cable)
3
8 reps
RPE 10
7
Tricep Pushdown (Cable)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 7
2
Bench Press (Barbell)
3
3 reps
84%
3
Long Pause Bench Press
3
3 reps
80%
4
Squat (Barbell)
3
5 reps
79%
5
Tempo Squat (Barbell)
3
3 reps
76%
6
Seated Row (Cable)
3
8 reps
RPE 10
7
Tricep Pushdown (Cable)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2
Bench Press (Barbell)
3
4 reps
84%
3
Long Pause Bench Press
3
4 reps
80%
4
Squat (Barbell)
3
6 reps
79%
5
Tempo Squat (Barbell)
3
4 reps
76%
6
Seated Row (Cable)
3
8 reps
RPE 10
7
Tricep Pushdown (Cable)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
20
23 reps
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
20
23 reps
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
20
23 reps
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 6
2
Deadlift (Paused)
2
2 reps
74%
3
Deadlift (Barbell)
3
2 reps
78%
4
Tempo Bench Press
1
1 reps
RPE 6
5
Tempo Bench Press
1
2 reps
RPE 6
6
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 7
2
Deadlift (Paused)
2
3 reps
74%
3
Deadlift (Barbell)
3
3 reps
78%
4
Tempo Bench Press
1
1 reps
RPE 7
5
Tempo Bench Press
1
2 reps
RPE 7
6
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8
2
Deadlift (Paused)
2
4 reps
74%
3
Deadlift (Barbell)
3
4 reps
78%
4
Tempo Bench Press
1
1 reps
RPE 8
5
Tempo Bench Press
1
2 reps
RPE 8
6
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 6
2
Deadlift (Paused)
2
2 reps
77%
3
Deadlift (Barbell)
3
2 reps
81%
4
Tempo Bench Press
1
1 reps
RPE 6
5
Tempo Bench Press
1
2 reps
RPE 6
6
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 7
2
Deadlift (Paused)
2
3 reps
77%
3
Deadlift (Barbell)
3
3 reps
81%
4
Tempo Bench Press
1
1 reps
RPE 7
5
Tempo Bench Press
1
2 reps
RPE 7
6
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8
2
Deadlift (Paused)
2
4 reps
77%
3
Deadlift (Barbell)
3
4 reps
81%
4
Tempo Bench Press
1
1 reps
RPE 8
5
Tempo Bench Press
1
2 reps
RPE 8
6
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 6
2
Deadlift (Paused)
2
2 reps
80%
3
Deadlift (Barbell)
3
2 reps
84%
4
Tempo Bench Press
1
1 reps
RPE 6
5
Tempo Bench Press
1
2 reps
RPE 6
6
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 7
2
Deadlift (Paused)
2
3 reps
80%
3
Deadlift (Barbell)
3
3 reps
84%
4
Tempo Bench Press
1
1 reps
RPE 7
5
Tempo Bench Press
1
2 reps
RPE 7
6
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8
2
Deadlift (Paused)
2
4 reps
80%
3
Deadlift (Barbell)
3
4 reps
84%
4
Tempo Bench Press
1
1 reps
RPE 8
5
Tempo Bench Press
1
2 reps
RPE 8
6
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
73%
2
Bench Press (Close Grip)
3
4 reps
70%
3
Squat (Barbell)
1
1 reps
RPE 6
4
Squat (Barbell)
3
2 reps
78%
5
Squat (Paused)
2
2 reps
74%
6
Romanian Deadlift (Dumbbell)
2
6 reps
RPE 6
7
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
73%
2
Bench Press (Close Grip)
3
5 reps
70%
3
Squat (Barbell)
1
1 reps
RPE 7
4
Squat (Barbell)
3
3 reps
78%
5
Squat (Paused)
2
3 reps
74%
6
Romanian Deadlift (Dumbbell)
2
6 reps
RPE 6
7
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
73%
2
Bench Press (Close Grip)
3
6 reps
70%
3
Squat (Barbell)
1
1 reps
RPE 8
4
Squat (Barbell)
3
4 reps
78%
5
Squat (Paused)
2
4 reps
74%
6
Romanian Deadlift (Dumbbell)
2
6 reps
RPE 6
7
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
76%
2
Bench Press (Close Grip)
3
4 reps
73%
3
Squat (Barbell)
1
1 reps
RPE 6
4
Squat (Barbell)
3
2 reps
81%
5
Squat (Paused)
2
2 reps
77%
6
Romanian Deadlift (Dumbbell)
2
6 reps
RPE 6
7
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
76%
2
Bench Press (Close Grip)
3
5 reps
73%
3
Squat (Barbell)
1
1 reps
RPE 7
4
Squat (Barbell)
3
3 reps
81%
5
Squat (Paused)
2
3 reps
77%
6
Romanian Deadlift (Dumbbell)
2
6 reps
RPE 6
7
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
76%
2
Bench Press (Close Grip)
3
6 reps
73%
3
Squat (Barbell)
1
1 reps
RPE 8
4
Squat (Barbell)
3
4 reps
81%
5
Squat (Paused)
2
4 reps
77%
6
Romanian Deadlift (Dumbbell)
2
6 reps
RPE 6
7
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
79%
2
Bench Press (Close Grip)
3
4 reps
76%
3
Squat (Barbell)
1
1 reps
RPE 6
4
Squat (Barbell)
3
2 reps
84%
5
Squat (Paused)
2
2 reps
80%
6
Romanian Deadlift (Dumbbell)
2
6 reps
RPE 6
7
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
79%
2
Bench Press (Close Grip)
3
5 reps
76%
3
Squat (Barbell)
1
1 reps
RPE 7
4
Squat (Barbell)
3
3 reps
84%
5
Squat (Paused)
2
3 reps
80%
6
Romanian Deadlift (Dumbbell)
2
6 reps
RPE 6
7
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
79%
2
Bench Press (Close Grip)
3
6 reps
76%
3
Squat (Barbell)
1
1 reps
RPE 8
4
Squat (Barbell)
3
4 reps
84%
5
Squat (Paused)
2
4 reps
80%
6
Romanian Deadlift (Dumbbell)
2
6 reps
RPE 6
7
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)1 Set
1 Reps
@6
2
Bench Press (Barbell)3 Sets
2 Reps
78%
3
Long Pause Bench Press3 Sets
2 Reps
74%
4
Squat (Barbell)3 Sets
4 Reps
73%
5
Tempo Squat (Barbell)3 Sets
2 Reps
70%
6
Seated Row (Cable)3 Sets
8 Reps
@10
7
Tricep Pushdown (Cable)3 Sets
8 Reps
@10
Day 2
1
Deadlift (Barbell)1 Set
1 Reps
@6
2
Deadlift (Paused)2 Sets
2 Reps
74%
3
Deadlift (Barbell)3 Sets
2 Reps
78%
4
Tempo Bench Press1 Set
1 Reps
@6
5
Tempo Bench Press1 Set
2 Reps
@6
6
Lat Pulldown (Close Grip)3 Sets
8 Reps
@10
Day 3
1
Bench Press (Barbell)3 Sets
4 Reps
73%
2
Bench Press (Close Grip)3 Sets
4 Reps
70%
3
Squat (Barbell)1 Set
1 Reps
@6
4
Squat (Barbell)3 Sets
2 Reps
78%
5
Squat (Paused)2 Sets
2 Reps
74%
6
Romanian Deadlift (Dumbbell)2 Sets
6 Reps
@6
7
Lateral Raise (Dumbbell)3 Sets
8 Reps
@10
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Double LAge 25, Man
3 months ago
7 weeks complete
3 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Very good 👍