170 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:
Chomsky Honk
Man, 309 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
The older version of this program was better but I think it does a decent job segmenting each powerlifting training exercise without major fatigue. I do think in general some muscles and movements are neglected (bicep, overheads etc) but modification helps. I also would prefer a return to percentage bases vs RPE for such calculated movements. But I did gain strength, my 1 rep maxes increased.
Luke K.
Man11 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
All time PR’s achieved Week 11 and then beat those PR’s Week 12. Incredible program!
Ajay Debnath
Man3 weeks complete
1 year of prior experience
As expected strength gains
Less than expected muscle gains
Good
Brandon Y.
Man, 261 week complete
4 years of prior experience
As expected strength gains
As expected muscle gains
squat plug use advisable to complete program as intended
S C.
Man8 weeks complete
8 years of prior experience
More than expected strength gains
More than expected muscle gains
3rd time running this program , seen great results. Matt is da goat.
Ethan M.
Man, 175 weeks complete
2 years of prior experience
More than expected strength gains
More than expected muscle gains
Matt da goat
Vaskar D.
Man, 229 weeks complete
4 years of prior experience
Less than expected strength gains
As expected muscle gains
Good but it will be better if they focus on the accessories a little bit more
Geno Luebker
Man, 3312 weeks complete
8 years of prior experience
More than expected strength gains
As expected muscle gains
My bench has been plateaued for a couple years. I finally increased it from 240 - 255 lbs with this program. Gonna run it again and see if I can keep up the momentum. I was on track to PR my squat and deadlift too, but I reaggravated a lower back injury at about week 8. Specifically i think the suggested pause deadlift weights were too heavy for me. I'll probably reduce the weight on those or swap them for another variation this time around.
Timothy S.
Man, 393 weeks complete
8 years of prior experience
More than expected strength gains
More than expected muscle gains
Great program. Does well with splitting some of the volume of lifts in variations. I've added some accessories- but really enjoying the progression strategy . Steadily improving and with all the practice of the main movements and the variations - technique is feeling better and better.
John A.
Man, 553 weeks complete
5 years of prior experience
More than expected strength gains
More than expected muscle gains
The micro-cycle structure really helped me progress and kept me close to max effort while still allowing adequate recovery during the cycle.