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The Texas Method of Powerlifting

By Suman Roy

Experience

Intermediate (2-3 years)

Days per week

3 days

Time

57 minutes

Genders

Female, Male

Goals

Gain Strength (Female | Male)
Powerlifting (Female | Male)
Description

Novice lifters are able to make rapid strength gains with simple training and linear progression. But, the more experienced a lifter becomes, the slower becomes his/her progress. Optimal programming w

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Equipment

Barbell, Other, Pull up bar

Average Exertion

80%

Average Cardio Intensity

50%

Workout Type

Full Body

Experience

Intermediate (2-3 years)

Time

57 minutes

Genders

Female, Male

Days per week

3 days

Goals

Gain Strength (Female | Male)
Powerlifting (Female | Male)
Description

Novice lifters are able to make rapid strength gains with simple training and linear progression. But, the more experienced a lifter becomes, the slower becomes his/her progress. Optimal programming w

Show More

Equipment

Barbell, Other, Pull up bar

Avg Exertion

80%

Workout Type

Full Body

Avg Cardio Intensity

50%

Workout Overview

Week 1

Day 1: Volume Day

Day 2: Rest

Day 3: Recovery Day

Day 4: Rest

Day 5: Intensity Day

Day 6: Rest

Day 7: Rest

Week 1


Volume Day

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ExerciseSetsRepsRestNotes
1. Barbell Squat5 sets5 reps180s
Use 90% weight of your 5 rep max.
2. Barbell Bench Press5 sets5 reps180s
Use 90% weight of your 5 rep max.
3. Barbell Deadlift3 sets5 reps180s
Use 90% weight of your 5 rep max.

Recovery Day

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ExerciseSetsRepsRestNotes
1. Barbell Squat2 sets5 reps120s
Use 80% of your Day 1 working weight.
2. Standing Barbell Military Press (AKA Overhead Press)
Standing Barbell Military Press (AKA Overhead Press)
3 sets5 reps120s
Use 90% of your Day 1 Bench Press working weight.
3. Chin-up
Chin-up
3 setsAMAP reps60s
4. Glute-Ham Raise (PVC Pipe Assisted)
Glute-Ham Raise (PVC Pipe Assisted)
5 sets10 reps60s

Intensity Day

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ExerciseSetsRepsRestNotes
1. Barbell Squat6 sets5, 4, 3, 2, 1, 5 reps180s
Aim for a new 5 rep max on the 6th set.
2. Barbell Bench Press6 sets5, 4, 3, 2, 1, 5 reps180s
Aim for a new 5 rep max on the 6th set.
3. Power Clean5 sets3 reps120s

Date Created: 12/15/18, 2:51 AM


Last Updated: 9/12/20, 9:39 PM

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