6 Day Powerlifting Program (Vena Sexual Style)

Unlock your strength potential with the 6 Day Powerlifting Program (Vena Sexual Style), a comprehensive 12-week journey designed for dedicated lifters. This program focuses on the foundational lifts—bench press, squat, and deadlift—while incorporating accessory movements to enhance overall power and muscle development. With six training days per week, you'll build strength and technique through a mix of intensity levels and rep schemes, tailored to push your limits. Get ready to elevate your performance and achieve your lifting goals!

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

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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)

Incline Bench Press (Dumbbell)

Bicep Curl (Dumbbell)

Lateral Raise (Dumbbell)

Bench Press (Paused)

Squat (Paused)

Bench Press (Close Grip)

Deadlift (Paused)

(Lock In)

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