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The Texas Method of Powerlifting
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
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Squat | 5 sets | 5 reps | 180s | Use 90% weight of your 5 rep max. |
| 2. Barbell Bench Press | 5 sets | 5 reps | 180s | Use 90% weight of your 5 rep max. |
| 3. Barbell Deadlift | 3 sets | 5 reps | 180s | Use 90% weight of your 5 rep max. |
Recovery Day
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Squat | 2 sets | 5 reps | 120s | Use 80% of your Day 1 working weight. |
2. Standing Barbell Military Press (AKA Overhead Press) â–¶ | 3 sets | 5 reps | 120s | Use 90% of your Day 1 Bench Press working weight. |
3. Chin-up â–¶ | 3 sets | AMAP reps | 60s | |
4. Glute-Ham Raise (PVC Pipe Assisted) â–¶ | 5 sets | 10 reps | 60s |
Intensity Day
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Squat | 6 sets | 5, 4, 3, 2, 1, 5 reps | 180s | Aim for a new 5 rep max on the 6th set. |
| 2. Barbell Bench Press | 6 sets | 5, 4, 3, 2, 1, 5 reps | 180s | Aim for a new 5 rep max on the 6th set. |
| 3. Power Clean | 5 sets | 3 reps | 120s |
Date Created: 12/15/18, 2:51 AM
Last Updated: 9/12/20, 9:39 PM
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