Texas Method for Intermediate Lifters

In its basic form, the workout consists of a volume day for the major lifts on Monday, a lighter recovery or variety day on Wednesday, and a high-intensity day on Friday for the major lifts. The days can obviously vary based on your schedule, but the pattern of rest days and work days is important.

The Texas Method is a strength training program that focuses on building strength through a weekly cycle of high volume, active recovery, and intensity, all within a three-day-a-week framework. The main purpose is to allow lifters to progress consistently on a weekly basis, particularly after plateauing with other linear progression methods like Starting Strength.

You should be aiming to add weight on the bar each week (not each workout), by about 2.5 kg for upper body and Olympic lifts (bench, overhead press and power cleans) and 5kg for lower body lifts (squats and deadlifts)

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Squat (Barbell)

Bench Press (Barbell)

Deadlift (Barbell)

Day 1: Volume Day

Overhead Press (Barbell)

Chin-Up (Bodyweight)

Back Extension

Day 2: Recovery Day

Power Clean

Day 3: Intensity Day

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