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Matt Vena inspired 6day PL

by Andreas K.
6 athletes joined

Program Description

builiding strength over 3-week-microcycles, adding 5lbs or 1% each week, resetting after microcycle adding 5lbs or 1% to previous week1. deload when necessary. high volume, keep rpe for all but main sbd lifts at 5-6.

Program Overview

  • Level
    Advanced
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    80 minutes
  • Created
    Aug 18, 2025 10:35
  • Last Edited
    Sep 25, 2025 09:29

Summary

Unleash your strength with the Matt Vena Inspired 6-Day Powerlifting Program, designed for serious lifters ready to elevate their game over three intense weeks. This program focuses on compound movements, including SSB Squats, Close Grip Bench Press, and Deadlifts, ensuring a comprehensive approach to building raw power. With six training days per week, you'll challenge your limits and see measurable gains in strength and muscle definition. Equip yourself with a full gym and get ready to transform your lifting routine!
Muscle Engagement
Front
Back
MuscleSet
Chest
17.8%
Triceps
14.6%
Quadriceps
12.2%
Glutes
10.9%
Front Delts
10.5%
Hamstrings
9.8%
Lats
4.7%
Abs
4.1%
Middle Delts
4.1%
Upper Back
3.8%
Adductors
3.6%
Lower Back
2.3%
Biceps
1.5%
Rear Delts
0.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
SSB Squat
3
7 reps
67%
2
SSB Good Morning
3
8 reps
RPE 5-6
3
Bench Press (Close Grip)
5
7 reps
67%
4
Bench Press (Dumbbell)
3
10 reps
RPE 5-6
5
Overhead Press (Dumbbell)
3
10 reps
RPE 5-6
6
Incline Bench Press (Smith Machine)
3
10 reps
RPE 5-6
7
Lat Pulldown (Close Grip)
3
20 reps
RPE 5-6
8
Overhead Tricep Extension (Cable)
3
20 reps
RPE 5-6
9
Deficit Deadlift (Barbell)
3
7 reps
67%
10
Snatch Grip DL
3
8 reps
RPE 5-6
11
Chin-Up (Bodyweight)
3
8 reps
RPE 5-6
Day 1
#
Exercise
Sets
Reps
Intensity
1
SSB Squat
3
8 reps
67%
2
SSB Good Morning
3
9 reps
RPE 5-6
3
Bench Press (Close Grip)
5
8 reps
67%
4
Bench Press (Dumbbell)
3
11 reps
RPE 5-6
5
Overhead Press (Dumbbell)
3
11 reps
RPE 5-6
6
Incline Bench Press (Smith Machine)
3
11 reps
RPE 5-6
7
Lat Pulldown (Close Grip)
3
20 reps
RPE 5-6
8
Overhead Tricep Extension (Cable)
3
20 reps
RPE 5-6
9
Deficit Deadlift (Barbell)
3
8 reps
67%
10
Snatch Grip DL
3
9 reps
RPE 5-6
11
Chin-Up (Bodyweight)
3
8 reps
RPE 5-6
Day 1
#
Exercise
Sets
Reps
Intensity
1
SSB Squat
3
9 reps
67%
2
SSB Good Morning
3
10 reps
RPE 5-6
3
Bench Press (Close Grip)
5
9 reps
67%
4
Bench Press (Dumbbell)
3
12 reps
RPE 5-6
5
Overhead Press (Dumbbell)
3
12 reps
RPE 5-6
6
Incline Bench Press (Smith Machine)
3
12 reps
RPE 5-6
7
Lat Pulldown (Close Grip)
3
20 reps
RPE 5-6
8
Overhead Tricep Extension (Cable)
3
20 reps
RPE 5-6
9
Deficit Deadlift (Barbell)
3
9 reps
67%
10
Snatch Grip DL
3
10 reps
RPE 5-6
11
Chin-Up (Bodyweight)
3
8 reps
RPE 5-6
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4 reps
75%
2
Tempo Squat (Barbell)
3
5 reps
RPE 5-6
3
Bench Press (Barbell)
5
4 reps
75%
4
Bench Press (Close Grip)
3
5 reps
RPE 5-6
5
Double Pause Eccentric Bench
3
5 reps
RPE 5-6
6
Overhead Press (Barbell)
3
4 reps
RPE 5-6
7
Sumo Deadlift (Barbell)
3
4 reps
75%
8
Stiff Leg Deadlift
3
5 reps
RPE 5-6
9
Wide Grip Pull-Up
3
6 reps
RPE 5-6
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5 reps
75%
2
Tempo Squat (Barbell)
3
6 reps
RPE 5-6
3
Bench Press (Barbell)
5
5 reps
75%
4
Bench Press (Close Grip)
3
6 reps
RPE 5-6
5
Double Pause Eccentric Bench
3
6 reps
RPE 5-6
6
Overhead Press (Barbell)
3
5 reps
RPE 5-6
7
Sumo Deadlift (Barbell)
3
5 reps
75%
8
Stiff Leg Deadlift
3
6 reps
RPE 5-6
9
Wide Grip Pull-Up
3
6 reps
RPE 5-6
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6 reps
75%
2
Tempo Squat (Barbell)
3
7 reps
RPE 5-6
3
Bench Press (Barbell)
5
6 reps
75%
4
Bench Press (Close Grip)
3
7 reps
RPE 5-6
5
Double Pause Eccentric Bench
3
7 reps
RPE 5-6
6
Overhead Press (Barbell)
3
6 reps
RPE 5-6
7
Sumo Deadlift (Barbell)
3
6 reps
75%
8
Stiff Leg Deadlift
3
7 reps
RPE 5-6
9
Wide Grip Pull-Up
3
6 reps
RPE 5-6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
2 reps
80%
2
Squat (Paused)
3
3 reps
RPE 5-6
3
Bench Press (Barbell)
5
2 reps
80%
4
Spoto Press
3
3 reps
RPE 5-6
5
Pin Press Bench (Barbell)
3
3 reps
RPE 5-6
6
Sumo Deadlift (Barbell)
3
2 reps
80%
7
Sumo Deadlift (Paused)
3
3 reps
RPE 5-6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
3 reps
80%
2
Squat (Paused)
3
4 reps
RPE 5-6
3
Bench Press (Barbell)
5
3 reps
80%
4
Spoto Press
3
4 reps
RPE 5-6
5
Pin Press Bench (Barbell)
3
4 reps
RPE 5-6
6
Sumo Deadlift (Barbell)
3
3 reps
80%
7
Sumo Deadlift (Paused)
3
4 reps
RPE 5-6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
4 reps
80%
2
Squat (Paused)
3
5 reps
RPE 5-6
3
Bench Press (Barbell)
5
4 reps
80%
4
Spoto Press
3
5 reps
RPE 5-6
5
Pin Press Bench (Barbell)
3
5 reps
RPE 5-6
6
Sumo Deadlift (Barbell)
3
4 reps
80%
7
Sumo Deadlift (Paused)
3
5 reps
RPE 5-6
Day 4
#
Exercise
Sets
Reps
Intensity
1
SSB Squat
3
7 reps
67%
2
Front Squat (Barbell)
3
8 reps
RPE 5-6
3
Bench Press (Close Grip)
5
7 reps
67%
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 5-6
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 5-6
6
Tricep Rope Push Down (Cable)
3
20 reps
RPE 5-6
7
Straight Bar Pushdown
3
20 reps
RPE 5-6
8
Deficit Deadlift (Barbell)
3
7 reps
67%
9
SLDL Power Shrug
3
8 reps
RPE 5-6
10
Chin-Up (Bodyweight)
3
8 reps
RPE 5-6
Day 4
#
Exercise
Sets
Reps
Intensity
1
SSB Squat
3
8 reps
67%
2
Front Squat (Barbell)
3
9 reps
RPE 5-6
3
Bench Press (Close Grip)
5
8 reps
67%
4
Incline Bench Press (Dumbbell)
3
11 reps
RPE 5-6
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 5-6
6
Tricep Rope Push Down (Cable)
3
20 reps
RPE 5-6
7
Straight Bar Pushdown
3
20 reps
RPE 5-6
8
Deficit Deadlift (Barbell)
3
8 reps
67%
9
SLDL Power Shrug
3
9 reps
RPE 5-6
10
Chin-Up (Bodyweight)
3
8 reps
RPE 5-6
Day 4
#
Exercise
Sets
Reps
Intensity
1
SSB Squat
3
9 reps
67%
2
Front Squat (Barbell)
3
10 reps
RPE 5-6
3
Bench Press (Close Grip)
5
9 reps
67%
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 5-6
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 5-6
6
Tricep Rope Push Down (Cable)
3
20 reps
RPE 5-6
7
Straight Bar Pushdown
3
20 reps
RPE 5-6
8
Deficit Deadlift (Barbell)
3
9 reps
67%
9
SLDL Power Shrug
3
10 reps
RPE 5-6
10
Chin-Up (Bodyweight)
3
8 reps
RPE 5-6
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4 reps
75%
2
Pin Squat
3
5 reps
RPE 5-6
3
Bench Press (Barbell)
5
4 reps
75%
4
Double Pause Concentric Bench
3
5 reps
RPE 5-6
5
Bench Press (Close Grip)
3
5 reps
RPE 5-6
6
Overhead Press (Barbell)
3
4 reps
RPE 5-6
7
Sumo Deadlift (Barbell)
3
4 reps
75%
8
Deadlift (Barbell)
3
5 reps
RPE 5-6
9
Wide Grip Pull-Up
3
6 reps
RPE 5-6
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5 reps
75%
2
Pin Squat
3
6 reps
RPE 5-6
3
Bench Press (Barbell)
5
5 reps
75%
4
Double Pause Concentric Bench
3
6 reps
RPE 5-6
5
Bench Press (Close Grip)
3
6 reps
RPE 5-6
6
Overhead Press (Barbell)
3
5 reps
RPE 5-6
7
Sumo Deadlift (Barbell)
3
5 reps
75%
8
Deadlift (Barbell)
3
6 reps
RPE 5-6
9
Wide Grip Pull-Up
3
6 reps
RPE 5-6
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6 reps
75%
2
Pin Squat
3
7 reps
RPE 5-6
3
Bench Press (Barbell)
5
6 reps
75%
4
Double Pause Concentric Bench
3
7 reps
RPE 5-6
5
Bench Press (Close Grip)
3
7 reps
RPE 5-6
6
Overhead Press (Barbell)
3
6 reps
RPE 5-6
7
Sumo Deadlift (Barbell)
3
6 reps
75%
8
Deadlift (Barbell)
3
7 reps
RPE 5-6
9
Wide Grip Pull-Up
3
6 reps
RPE 5-6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
2 reps
80%
2
Squat (Pause Above Parallel)
3
3 reps
RPE 5-6
3
Bench Press (Barbell)
5
2 reps
80%
4
Larsen Press (Barbell)
3
3 reps
RPE 5-6
5
Floor Press (Barbell)
3
3 reps
RPE 5-6
6
Sumo Deadlift (Barbell)
3
2 reps
80%
7
Paused Deficit DL
3
3 reps
RPE 5-6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
3 reps
80%
2
Squat (Pause Above Parallel)
3
4 reps
RPE 5-6
3
Bench Press (Barbell)
5
3 reps
80%
4
Larsen Press (Barbell)
3
4 reps
RPE 5-6
5
Floor Press (Barbell)
3
4 reps
RPE 5-6
6
Sumo Deadlift (Barbell)
3
3 reps
80%
7
Paused Deficit DL
3
4 reps
RPE 5-6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
4 reps
80%
2
Squat (Pause Above Parallel)
3
5 reps
RPE 5-6
3
Bench Press (Barbell)
5
4 reps
80%
4
Larsen Press (Barbell)
3
5 reps
RPE 5-6
5
Floor Press (Barbell)
3
5 reps
RPE 5-6
6
Sumo Deadlift (Barbell)
3
4 reps
80%
7
Paused Deficit DL
3
5 reps
RPE 5-6
Week 1
1 / 3 Weeks
Day 1
1
SSB Squat
3 Sets
7 Reps
67%
2
SSB Good Morning
3 Sets
8 Reps
@5-6
3
Bench Press (Close Grip)
5 Sets
7 Reps
67%
4
Bench Press (Dumbbell)
3 Sets
10 Reps
@5-6
5
Overhead Press (Dumbbell)
3 Sets
10 Reps
@5-6
6
Incline Bench Press (Smith Machine)
3 Sets
10 Reps
@5-6
7
Lat Pulldown (Close Grip)
3 Sets
20 Reps
@5-6
8
Overhead Tricep Extension (Cable)
3 Sets
20 Reps
@5-6
9
Deficit Deadlift (Barbell)
3 Sets
7 Reps
67%
10
Snatch Grip DL
3 Sets
8 Reps
@5-6
11
Chin-Up (Bodyweight)
3 Sets
8 Reps
@5-6
Day 2
1
High Bar Squat (Barbell)
3 Sets
4 Reps
75%
2
Tempo Squat (Barbell)
3 Sets
5 Reps
@5-6
3
Bench Press (Barbell)
5 Sets
4 Reps
75%
4
Bench Press (Close Grip)
3 Sets
5 Reps
@5-6
5
Double Pause Eccentric Bench
3 Sets
5 Reps
@5-6
6
Overhead Press (Barbell)
3 Sets
4 Reps
@5-6
7
Sumo Deadlift (Barbell)
3 Sets
4 Reps
75%
8
Stiff Leg Deadlift
3 Sets
5 Reps
@5-6
9
Wide Grip Pull-Up
3 Sets
6 Reps
@5-6
Day 3
1
Squat (Low Bar)
3 Sets
2 Reps
80%
2
Squat (Paused)
3 Sets
3 Reps
@5-6
3
Bench Press (Barbell)
5 Sets
2 Reps
80%
4
Spoto Press
3 Sets
3 Reps
@5-6
5
Pin Press Bench (Barbell)
3 Sets
3 Reps
@5-6
6
Sumo Deadlift (Barbell)
3 Sets
2 Reps
80%
7
Sumo Deadlift (Paused)
3 Sets
3 Reps
@5-6
Day 4
1
SSB Squat
3 Sets
7 Reps
67%
2
Front Squat (Barbell)
3 Sets
8 Reps
@5-6
3
Bench Press (Close Grip)
5 Sets
7 Reps
67%
4
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@5-6
5
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@5-6
6
Tricep Rope Push Down (Cable)
3 Sets
20 Reps
@5-6
7
Straight Bar Pushdown
3 Sets
20 Reps
@5-6
8
Deficit Deadlift (Barbell)
3 Sets
7 Reps
67%
9
SLDL Power Shrug
3 Sets
8 Reps
@5-6
10
Chin-Up (Bodyweight)
3 Sets
8 Reps
@5-6
Day 5
1
High Bar Squat (Barbell)
3 Sets
4 Reps
75%
2
Pin Squat
3 Sets
5 Reps
@5-6
3
Bench Press (Barbell)
5 Sets
4 Reps
75%
4
Double Pause Concentric Bench
3 Sets
5 Reps
@5-6
5
Bench Press (Close Grip)
3 Sets
5 Reps
@5-6
6
Overhead Press (Barbell)
3 Sets
4 Reps
@5-6
7
Sumo Deadlift (Barbell)
3 Sets
4 Reps
75%
8
Deadlift (Barbell)
3 Sets
5 Reps
@5-6
9
Wide Grip Pull-Up
3 Sets
6 Reps
@5-6
Day 6
1
Squat (Low Bar)
3 Sets
2 Reps
80%
2
Squat (Pause Above Parallel)
3 Sets
3 Reps
@5-6
3
Bench Press (Barbell)
5 Sets
2 Reps
80%
4
Larsen Press (Barbell)
3 Sets
3 Reps
@5-6
5
Floor Press (Barbell)
3 Sets
3 Reps
@5-6
6
Sumo Deadlift (Barbell)
3 Sets
2 Reps
80%
7
Paused Deficit DL
3 Sets
3 Reps
@5-6