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 EditedJun 18, 2025 09:03
Summary
Unleash your strength with the Matt Vena Powerlifting Program, designed for serious lifters looking to maximize their gains in just three days a week. Over 12 weeks, this structured plan focuses on the big three lifts—bench press, squat, and deadlift—while incorporating accessory work to enhance your overall performance. Each session is crafted to challenge your limits with targeted intensity, ensuring you build both power and technique. Perfect for those with a garage gym setup, this program will elevate your lifting game and help you achieve your personal bests.
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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
7 months ago
7 weeks complete
3 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Very good 👍