Weekly Strength Program Based on the Big Four Exercises

The Texas Method consists of squats, bench press, deadlift, and overhead press, with training sessions three times a week. This program is suitable for intermediate lifters and aims to improve strength by dividing training days into volume, recovery, and intensity. Every two weeks, you will assess your 1RM to adjust the weights accordingly.

Program Structure

• Monday (Volume Day): Perform each exercise in a 5x5 format to provide high-intensity volume to the muscles.
• Wednesday (Recovery Day): Engage in exercises with lighter weights to aid recovery.
• Friday (Intensity Day): Set your 1RM with maximum weights and challenge yourself to achieve a new personal record.