M. Vena 2.0 (singles from block 4) public

Dive into the M. Vena 2.0 program, a meticulously crafted 15-week journey designed for serious lifters ready to elevate their strength game. With four training days each week, you'll tackle a variety of compound and accessory movements, including low bar squats, bench presses, and targeted muscle work. This program emphasizes progressive overload and tempo training, ensuring you build both strength and muscle endurance. Get ready to challenge yourself and achieve your fitness goals with a structured plan that keeps you motivated and on track!

To build a 1 rep max strength for a powerlifting meet, inspired by Matt Vena's free 4-week intermediate program called "Matt Vena Intermediate Powerlifting Program" on Boostcamp. If you have any questions, check Matt Vena's description under his program.

Week 13-15 are incomplete, because they are meant for deloads only if necessary. Think of your own percentages, reps, and sets there, but the excercises should remain the same.

Once you hit maximum rep range on an accessory, increase the weight next time (for example, hitting 12 reps on biceps hammer, increase the weight next time)

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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

Week 13

Week 14

Week 15

Squat (Low Bar)

Tempo Squat (Barbell)

Larsen Press (Barbell)

Incline Bench Press (Dumbbell)

Hammer Curl

Plank

Tempo Bench Press

Bulgarian Split Squat (Dumbbell)

Seated Row (Cable)

Seated Hamstring Curl

Tricep Rope Push Down (Cable)

Lat Pulldown

Squat (Barbell)

Squat (Paused)

Bench Press (Barbell)

Long Pause Bench Press

Deadlift (Barbell)

Deadlift (Paused)

Bench Press (Close Grip)

Hack Squat

Tricep Extension (Cable)

1. deload (pre W4)

2. deload (pre W7)

3. deload (pre W10)

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