The Texas Method of Powerlifting

By Suman Roy

	Intermediate (2-3 years)
	43 minutes/day \| 3 days/week
	Gain Strength, Powerlifting
	Barbell, Squat Rack, Flat Bench, Pull up bar, Glute Ham Developer (GHD), PVC Pipe Show More

Average Exertion

Average Cardio Intensity

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 with adequate rest can enable a more seasoned lifter to continue making progress.The Texas Method balances the stress of increased weight and varied volume with adequate recovery time so that intermediate lifters will progress for an extended period of time.The Texas Method consists of working out three days a week: First day of the week will have high volume, Third days will have active recovery and Fifth days will have high intensity. Follow this program for as long as you feel you are making steady progression.

NOTE:

1. Always perform proper dynamic stretching pre workout and static stretching post workout.

2. Maintain proper form in all exercises in order to avoid chances of injury.

3. Maintain a balanced, calorie surplus diet along with adequate rest foroptimalresults.

Description

Week 1 Overview

Day 1:

Volume Day

Day 2:

Rest

Day 3:

Recovery Day

Day 4:

Rest

Day 5:

Intensity Day

Day 6:

Rest

Day 7:

Rest

Day 1 - Volume Day

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Exercise	Sets	Reps	Rest
1.Barbell Back Squat See Exercise Notes	5 sets	5 reps	180s
2.Barbell Bench Press See Exercise Notes	5 sets	5 reps	180s
3.Barbell Deadlift See Exercise Notes	3 sets	5 reps	180s

Day 3 - Recovery Day

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Exercise	Sets	Reps	Rest
1.Barbell Back Squat See Exercise Notes	2 sets	5 reps	120s
2.Standing Barbell Military Press (AKA Overhead Press) See Exercise Notes	3 sets	5 reps	120s
3.Chin-up	3 sets	AMAP reps	60s
4.Glute-Ham Raise (PVC Pipe Assisted)	5 sets	10 reps	60s

Day 5 - Intensity Day

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Exercise	Sets	Reps	Rest
1.Barbell Back Squat See Exercise Notes	6 sets	5 reps	180s
2.Barbell Bench Press See Exercise Notes	6 sets	5 reps	180s
3.Barbell Power Clean	5 sets	3 reps	120s

Date Created: 12/15/2018, UTC

Last Updated: 9/12/2020, UTC

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