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The Texas Method of Powerlifting

By Suman Roy

Experience
Intermediate (2-3 years)
Time
57 minutes/day | 3 days/week
Good for
Gain Strength, Powerlifting
Equipment
Barbell, Other, Pull up bar
Statistics
Average Cardio Intensity
50%
Average Exertion
80%
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 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.

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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


Volume Day

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Barbell Squat demonstrationPlay Barbell Squat demonstration
5 sets, 5 reps, (rest 180s)
Use 90% weight of your 5 rep max.
Show Alternative Exercises
Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
5 sets, 5 reps, (rest 180s)
Use 90% weight of your 5 rep max.
Show Alternative Exercises
Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
3 sets, 5 reps, (rest 180s)
Use 90% weight of your 5 rep max.
Show Alternative Exercises

Recovery Day

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Barbell Squat demonstrationPlay Barbell Squat demonstration
2 sets, 5 reps, (rest 120s)
Use 80% of your Day 1 working weight.
Show Alternative Exercises
Standing Barbell Military Press (AKA Overhead Press)
3 sets, 5 reps, (rest 120s)
Use 90% of your Day 1 Bench Press working weight.
Show Alternative Exercises
Chin-up demonstrationPlay Chin-up demonstration
3 sets, AMAP reps, (rest 60s)
Show Alternative Exercises
Glute-Ham Raise (PVC Pipe Assisted) demonstrationPlay Glute-Ham Raise (PVC Pipe Assisted) demonstration
5 sets, 10 reps, (rest 60s)
Show Alternative Exercises

Intensity Day

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Barbell Squat demonstrationPlay Barbell Squat demonstration
6 sets, 5, 4, 3, 2, 1, 5 reps, (rest 180s)
Aim for a new 5 rep max on the 6th set.
Show Alternative Exercises
Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
6 sets, 5, 4, 3, 2, 1, 5 reps, (rest 180s)
Aim for a new 5 rep max on the 6th set.
Show Alternative Exercises
Power Clean demonstrationPlay Power Clean demonstration
5 sets, 3 reps, (rest 120s)
Show Alternative Exercises

Date Created: 12/15/2018, UTC


Last Updated: 9/12/2020, UTC

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