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Texas Method powerlifting program as advised for Masters I
1. Volume Day1. Squat | 5×5 | 85-90% of Intensity Day | 2. Bench Press | 5×5 | 85-90% of Intensity Day | 3. Deadlift | 1×5 | 85-90% of Intensity Day | Notation is sets × reps. |
2. Recovery Day1. Squat | 2×5 | 80-90% of Volume Day | 2. Bench Press | 3×5 | 80-90% of Volume Day | 3. Chin Up | 3×8 | can be Work In A Range | Notation is sets × reps. |
3. Intensity Day1. Squat | 1×5 | 100% of the target weight | 2. Bench Press | 1×5 | 100% of the target weight | 3. Deadlift | 1×5 | 100% of the target weight | Notation is sets × reps. |
| | NotesThe target weight increased by 2.5 kg weekly. | Assistance exercises go to Intensity Day. | On stagnation try to increase volume on Day 1. | On regression try to decrease volume on Day 1. |
Work In A RangeDo 4 sets of 4-6 reps and increase weight when: | - at least one set is performed for 6 reps, and | - no set is performed below 4 reps. |
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