85 reviews for Matt Vena Intermediate Powerlifting Program
Version 2.0 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:
Cooper F.
Man, 213 weeks complete
4 years of prior experience
More than expected strength gains
More than expected muscle gains
On week 5 right now and so far all of my lifts are up about 10 lbs or more and I feel great. Volume feels good and plenty of rest for maintaining optimal strength output. Highly recommend!
Thomas S.
Man, 2612 weeks complete
3 years of prior experience
More than expected strength gains
As expected muscle gains
Left the gym for a year after a powerlifting meet and lost most of my PR. Gained them back in their entirety following this program. I switched last pull down for pull up. Would recommend
Dexter W.
Man3 weeks complete
5 years of prior experience
As expected strength gains
Less than expected muscle gains
Very easy to follow, very easy progression so stress at the gym is manageable when progressing. Very easy progression. Would follow again many times for 3 month stints between other programs
Isaac Hamrin
Man12 weeks complete
3 years of prior experience
More than expected strength gains
As expected muscle gains
Great overall program. I’ve been looking for a program that I can settle with and run repeatedly instead of hop from program to program and I think I just found it. Workouts don’t take extremely long, the longest workouts are just sub of 2 hours - (maybe 3 workouts total) - but usually take me <= 1.5 hours. The only thing I modified about this program was I added more bicep and calf volume and cut some squat and deadlift volume when I got sick on week 10. Oh and I also did not PR all three lifts on the same day, I think I’d die. Overall 10/10 and I’m definitely going to rerun with very slight modifications. Body weight: 174 —> 180 Squat: 510 —> 530 Bench: 280 —>315 Dead: 445 —> 495
Nathaniel B.
Man, 3510 weeks complete
5 years of prior experience
More than expected strength gains
More than expected muscle gains
Huge squat and deadlift gains. Good bench gains. Great program for SBD strength, also some decent hypertrophy. Spam lateral raises like triceps with this program if the lack of shoulder work is a concern.
naroors
Man, 1912 weeks complete
1 year of prior experience
More than expected strength gains
As expected muscle gains
My squat increased by 20%. Deadlift also by 20% Bench press to by 20% Amazing!
Vanlalnunfela V.
Man, 265 weeks complete
5 years of prior experience
Less than expected strength gains
Less than expected muscle gains
Ok
Kevin G.
Man, 337 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
Literally my legs are sore everyday. Benching 4 times a week as intermediate is ok but heavy squats and deadlifts twice a week is too much
pedro larrañaga
Man, 2011 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
Really great program, this is the firts powerlifting program i run, and i like it a lot. The adaptations to the big squat bench deadlift volume are impressive. The one thing i didnt like its the lack of accesories like machine squats, leg curls or core training, i think that it could be a great adittion to this program, but overal great program, give it a try!
Александр Б
Man, 348 weeks complete
5 years of prior experience
As expected strength gains
More than expected muscle gains
My L-size squat plug fell out on week 9. Beware.