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The Texas Method of Powerlifting

By Myworkouts

Experience
Intermediate (2-3 years)
Time
41 minutes/day | 3 days/week
Good for
Gain Strength, Powerlifting
Equipment
Barbell, Squat Rack, Flat Bench, Pull up bar, Glute Ham Developer (GHD), PVC Pipe
Statistics
Average Cardio Intensity
40%
Average Exertion
80%
Description

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 Back Squat
5 sets, 5 reps, (rest 180s)
Use 90% weight of your 5 rep max.
Time between exercises: 60s
Show Alternative Exercises
Barbell Bench Press
5 sets, 5 reps, (rest 180s)
Use 90% weight of your 5 rep max.
Time between exercises: 60s
Show Alternative Exercises
Barbell Deadlift
3 sets, 5 reps, (rest 180s)
Use 90% weight of your 5 rep max.
Time between exercises: 60s
Show Alternative Exercises

Recovery Day

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Barbell Back Squat
2 sets, 5 reps, (rest 120s)
Use 80% of your Day 1 working weight.
Time between exercises: 60s
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.
Time between exercises: 60s
Show Alternative Exercises
Chin-up
3 sets, AMAP reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Glute-Ham Raise (PVC Pipe Assisted)
5 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Intensity Day

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Barbell Back Squat
6 sets, 5 reps, (rest 180s)
Aim for a new 5 rep max on the 6th set.
Time between exercises: 60s
Show Alternative Exercises
Barbell Bench Press
6 sets, 5 reps, (rest 180s)
Aim for a new 5 rep max on the 6th set.
Time between exercises: 60s
Show Alternative Exercises
Barbell Power Clean
5 sets, 3 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises

Date Created: Mon Oct 18 2021 23:24:59 GMT+0000 (Coordinated Universal Time)


Last Updated: Mon Oct 18 2021 23:24:59 GMT+0000 (Coordinated Universal Time)

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