Extra Acc for Matt Vena Intermediate Powerlifting

by Jack S.

Program Description

Just adding some hypertrophy work. In order to hit a little extra arms and shoulders.

Program Overview

Level
Intermediate, Novice, Beginner, Advanced
Goal
Powerbuilding, Powerlifting, Muscle & Sculpting
Equipment
Garage Gym
Program Length
12 weeks
Time Per Workout
10 minutes
Created
Mar 10, 2026 11:43
Last Edited
Mar 10, 2026 11:44

Muscle Engagement

Front

Back

MuscleSet

Front Delts

28.6%

Middle Delts

28.6%

Rear Delts

14.3%

Biceps

14.3%

Abs

7.1%

Forearms

7.1%

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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

Day 1

1

Front Raise

1

3

8 reps

8 reps

RPE 10

RPE 8

Day 1

1

Front Raise

1

3

8 reps

8 reps

RPE 10

RPE 8

Day 1

1

Front Raise

1

3

8 reps

8 reps

RPE 10

RPE 8

Day 1

1

Front Raise

1

3

8 reps

8 reps

RPE 10

RPE 8

Day 1

1

Front Raise

1

3

8 reps

8 reps

RPE 10

RPE 8

Day 1

1

Front Raise

1

3

8 reps

8 reps

RPE 10

RPE 8

Day 1

1

Front Raise

1

3

8 reps

8 reps

RPE 10

RPE 8

Day 1

1

Front Raise

1

3

8 reps

8 reps

RPE 10

RPE 8

Day 1

1

Front Raise

1

3

8 reps

8 reps

RPE 10

RPE 8

Day 1

1

Front Raise

1

3

8 reps

8 reps

RPE 10

RPE 8

Day 1

1

Front Raise

1

3

8 reps

8 reps

RPE 10

RPE 8

Day 1

1

Front Raise

1

1

8 reps

8 reps

RPE 8

RPE 6

Day 2

1

Lateral Raise (Dumbbell)

1

3

10 reps

10 reps

RPE 10

RPE 8

Day 2

1

Lateral Raise (Dumbbell)

1

3

10 reps

10 reps

RPE 10

RPE 8

Day 2

1

Lateral Raise (Dumbbell)

1

3

10 reps

10 reps

RPE 10

RPE 8

Day 2

1

Lateral Raise (Dumbbell)

1

3

10 reps

10 reps

RPE 10

RPE 8

Day 2

1

Lateral Raise (Dumbbell)

1

3

10 reps

10 reps

RPE 10

RPE 8

Day 2

1

Lateral Raise (Dumbbell)

1

3

10 reps

10 reps

RPE 10

RPE 8

Day 2

1

Lateral Raise (Dumbbell)

1

3

10 reps

10 reps

RPE 10

RPE 8

Day 2

1

Lateral Raise (Dumbbell)

1

3

10 reps

10 reps

RPE 10

RPE 8

Day 2

1

Lateral Raise (Dumbbell)

1

3

10 reps

10 reps

RPE 10

RPE 8

Day 2

1

Lateral Raise (Dumbbell)

1

3

10 reps

10 reps

RPE 10

RPE 8

Day 2

1

Lateral Raise (Dumbbell)

1

3

10 reps

10 reps

RPE 10

RPE 8

Day 2

1

Lateral Raise (Dumbbell)

1

1

10 reps

10 reps

RPE 8

RPE 6

Day 3

1

Bicep Curl (EZ Bar)

1

3

8 reps

8 reps

RPE 10

RPE 8

Day 3

1

Bicep Curl (EZ Bar)

1

3

8 reps

8 reps

RPE 10

RPE 8

Day 3

1

Bicep Curl (EZ Bar)

1

3

8 reps

8 reps

RPE 10

RPE 8

Day 3

1

Bicep Curl (EZ Bar)

1

3

8 reps

8 reps

RPE 10

RPE 8

Day 3

1

Bicep Curl (EZ Bar)

1

3

8 reps

8 reps

RPE 10

RPE 8

Day 3

1

Bicep Curl (EZ Bar)

1

3

8 reps

8 reps

RPE 10

RPE 8

Day 3

1

Bicep Curl (EZ Bar)

1

3

8 reps

8 reps

RPE 10

RPE 8

Day 3

1

Bicep Curl (EZ Bar)

1

3

8 reps

8 reps

RPE 10

RPE 8

Day 3

1

Bicep Curl (EZ Bar)

1

3

8 reps

8 reps

RPE 10

RPE 8

Day 3

1

Bicep Curl (EZ Bar)

1

3

8 reps

8 reps

RPE 10

RPE 8

Day 3

1

Bicep Curl (EZ Bar)

1

3

8 reps

8 reps

RPE 10

RPE 8

Day 3

1

Bicep Curl (EZ Bar)

1

1

8 reps

8 reps

RPE 8

RPE 6

Day 4

1

Lateral Raise (Dumbbell)

1

3

10 reps

10 reps

RPE 10

RPE 8

Day 4

1

Lateral Raise (Dumbbell)

1

3

10 reps

10 reps

RPE 10

RPE 8

Day 4

1

Lateral Raise (Dumbbell)

1

3

10 reps

10 reps

RPE 10

RPE 8

Day 4

1

Lateral Raise (Dumbbell)

1

3

10 reps

10 reps

RPE 10

RPE 8

Day 4

1

Lateral Raise (Dumbbell)

1

3

10 reps

10 reps

RPE 10

RPE 8

Day 4

1

Lateral Raise (Dumbbell)

1

3

10 reps

10 reps

RPE 10

RPE 8

Day 4

1

Lateral Raise (Dumbbell)

1

3

10 reps

10 reps

RPE 10

RPE 8

Day 4

1

Lateral Raise (Dumbbell)

1

3

10 reps

10 reps

RPE 10

RPE 8

Day 4

1

Lateral Raise (Dumbbell)

1

3

10 reps

10 reps

RPE 10

RPE 8

Day 4

1

Lateral Raise (Dumbbell)

1

3

10 reps

10 reps

RPE 10

RPE 8

Day 4

1

Lateral Raise (Dumbbell)

1

3

10 reps

10 reps

RPE 10

RPE 8

Day 4

1

Lateral Raise (Dumbbell)

1

1

10 reps

10 reps

RPE 8

RPE 6

Day 1

1

Front Raise

1 Set

1 Set

1 Set

1 Set

8 Reps

8 Reps

8 Reps

8 Reps

@10

@8

@8

@8

Day 2

1

Lateral Raise (Dumbbell)

1 Set

1 Set

1 Set

1 Set

10 Reps

10 Reps

10 Reps

10 Reps

@10

@8

@8

@8

Day 3

1

Bicep Curl (EZ Bar)

1 Set

1 Set

1 Set

1 Set

8 Reps

8 Reps

8 Reps

8 Reps

@10

@8

@8

@8

Day 4

1

Lateral Raise (Dumbbell)

1 Set

1 Set

1 Set

1 Set

10 Reps

10 Reps

10 Reps

10 Reps

@10

@8

@8

@8