Matt Vena inspired 6day PL

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. 

default

Week 1

Week 2

Week 3

SSB Squat

SSB Good Morning

Bench Press (Close Grip)

Bench Press (Dumbbell)

Overhead Press (Dumbbell)

Incline Bench Press (Smith Machine)

Lat Pulldown (Close Grip)

Overhead Tricep Extension (Cable)

Deficit Deadlift (Barbell)

Snatch Grip DL

Chin-Up (Bodyweight)

High Bar Squat (Barbell)

Tempo Squat (Barbell)

Bench Press (Barbell)

Double Pause Eccentric Bench

Overhead Press (Barbell)

Sumo Deadlift (Barbell)

Stiff Leg Deadlift

Wide Grip Pull-Up

Squat (Low Bar)

Squat (Paused)

Spoto Press

Pin Press Bench (Barbell)

Sumo Deadlift (Paused)

Front Squat (Barbell)

Incline Bench Press (Dumbbell)

Lateral Raise (Dumbbell)

Tricep Rope Push Down (Cable)

Straight Bar Pushdown

SLDL Power Shrug

Pin Squat

Double Pause Concentric Bench

Deadlift (Barbell)

Squat (Pause Above Parallel)

Larsen Press (Barbell)

Floor Press (Barbell)

Paused Deficit DL

0 reviews for Matt Vena inspired 6day PL