Matt Vena inspired 6day PL
high volume, high frequency, low intensity pl program
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | SSB Squat | 3 | 7 reps | 67% |
| 2 | SSB Good Morning | 3 | 8 reps | @5–6 |
| 3 | Bench Press (Close Grip) | 5 | 7 reps | 67% |
| 4 | Bench Press (Dumbbell) | 3 | 10 reps | @5–6 |
| 5 | Overhead Press (Dumbbell) | 3 | 10 reps | @5–6 |
| 6 | Incline Bench Press (Smith Machine) | 3 | 10 reps | @5–6 |
| 7 | Lat Pulldown (Close Grip) | 3 | 20 reps | @5–6 |
| 8 | Overhead Tricep Extension (Cable) | 3 | 20 reps | @5–6 |
| 9 | Deficit Deadlift (Barbell) | 3 | 7 reps | 67% |
| 10 | Snatch Grip DL | 3 | 8 reps | @5–6 |
| 11 | Chin-Up (Bodyweight) | 3 | 8 reps | @5–6 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | High Bar Squat (Barbell) | 3 | 4 reps | 75% |
| 2 | Tempo Squat (Barbell) | 3 | 5 reps | @5–6 |
| 3 | Bench Press (Barbell) | 5 | 4 reps | 75% |
| 4 | Bench Press (Close Grip) | 3 | 5 reps | @5–6 |
| 5 | Double Pause Eccentric Bench | 3 | 5 reps | @5–6 |
| 6 | Overhead Press (Barbell) | 3 | 4 reps | @5–6 |
| 7 | Sumo Deadlift (Barbell) | 3 | 4 reps | 75% |
| 8 | Stiff Leg Deadlift | 3 | 5 reps | @5–6 |
| 9 | Wide Grip Pull-Up | 3 | 6 reps | @5–6 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Low Bar) | 3 | 2 reps | 80% |
| 2 | Squat (Paused) | 3 | 3 reps | @5–6 |
| 3 | Bench Press (Barbell) | 5 | 2 reps | 80% |
| 4 | Spoto Press | 3 | 3 reps | @5–6 |
| 5 | Pin Press Bench (Barbell) | 3 | 3 reps | @5–6 |
| 6 | Sumo Deadlift (Barbell) | 3 | 2 reps | 80% |
| 7 | Sumo Deadlift (Paused) | 3 | 3 reps | @5–6 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | SSB Squat | 3 | 7 reps | 67% |
| 2 | Front Squat (Barbell) | 3 | 8 reps | @5–6 |
| 3 | Bench Press (Close Grip) | 5 | 7 reps | 67% |
| 4 | Incline Bench Press (Dumbbell) | 3 | 10 reps | @5–6 |
| 5 | Lateral Raise (Dumbbell) | 3 | 15 reps | @5–6 |
| 6 | Tricep Rope Push Down (Cable) | 3 | 20 reps | @5–6 |
| 7 | Straight Bar Pushdown | 3 | 20 reps | @5–6 |
| 8 | Deficit Deadlift (Barbell) | 3 | 7 reps | 67% |
| 9 | SLDL Power Shrug | 3 | 8 reps | @5–6 |
| 10 | Chin-Up (Bodyweight) | 3 | 8 reps | @5–6 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | High Bar Squat (Barbell) | 3 | 4 reps | 75% |
| 2 | Pin Squat | 3 | 5 reps | @5–6 |
| 3 | Bench Press (Barbell) | 5 | 4 reps | 75% |
| 4 | Double Pause Concentric Bench | 3 | 5 reps | @5–6 |
| 5 | Bench Press (Close Grip) | 3 | 5 reps | @5–6 |
| 6 | Overhead Press (Barbell) | 3 | 4 reps | @5–6 |
| 7 | Sumo Deadlift (Barbell) | 3 | 4 reps | 75% |
| 8 | Deadlift (Barbell) | 3 | 5 reps | @5–6 |
| 9 | Wide Grip Pull-Up | 3 | 6 reps | @5–6 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Low Bar) | 3 | 2 reps | 80% |
| 2 | Squat (Pause Above Parallel) | 3 | 3 reps | @5–6 |
| 3 | Bench Press (Barbell) | 5 | 2 reps | 80% |
| 4 | Larsen Press (Barbell) | 3 | 3 reps | @5–6 |
| 5 | Floor Press (Barbell) | 3 | 3 reps | @5–6 |
| 6 | Sumo Deadlift (Barbell) | 3 | 2 reps | 80% |
| 7 | Paused Deficit DL | 3 | 3 reps | @5–6 |
Weeks 2–3 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Matt Vena inspired 6day PL is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 3 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 80 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Matt Vena inspired 6day PL is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 3 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Matt Vena inspired 6day PL is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
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