The Texas Method is designed as a strength program that structures training around a 3-day per week schedule, aiming to achieve new personal records weekly. It's particularly suited for intermediate lifters who can progress on a weekly basis​
Texas Method Program
Description -
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Routine -
Personalized Strength Program
Week 1
Day 1
| Exercise | Sets | Reps | Load | Increment |
|---|---|---|---|---|
| Squat | 2 | 5 | 45 lb | |
| 1 | 5 | 36% | 0 | |
| 1 | 5 | 54% | 0 | |
| 1 | 3 | 72% | 0 | |
| 3 | 5 | 90% | 0 | |
| Bench Press | 2 | 5 | 45 lb | |
| 1 | 5 | 45% | 0 | |
| 1 | 3 | 63% | 0 | |
| 1 | 3 | 81% | 0 | |
| 3 | 5 | 90% | 0 | |
| Deadlift | 2 | 5 | 70 lb | |
| 1 | 5 | 36% | 0 | |
| 1 | 5 | 54% | 0 | |
| 1 | 3 | 76% | 0 | |
| 1 | 5 | 90% | 0 |
Day 2
| Exercise | Sets | Reps | Load | Increment |
|---|---|---|---|---|
| Squat | 2 | 5 | 45 lb | |
| 1 | 5 | 36% | 0 | |
| 1 | 5 | 54% | 5 | |
| 1 | 3 | 72% | 5 | |
| 3 | 5 | 90% | 5 | |
| Press | 2 | 5 | 45 lb | |
| 1 | 5 | 50% | 0 | |
| 1 | 3 | 63% | 0 | |
| 1 | 3 | 76% | 0 | |
| 3 | 5 | 90% | 0 | |
| Power Clean | 2 | 5 | 45 lb | |
| 1 | 5 | 50% | 0 | |
| 1 | 3 | 63% | 0 | |
| 1 | 3 | 76% | 0 | |
| 3 | 5 | 90% | 0 |
Day 3
| Exercise | Sets | Reps | Load | Increment |
|---|---|---|---|---|
| Squat | 2 | 5 | 45 lb | |
| 1 | 5 | 36% | 5 | |
| 1 | 5 | 54% | 10 | |
| 1 | 3 | 72% | 10 | |
| 3 | 5 | 90% | 15 | |
| Bench Press | 2 | 5 | 45 lb | |
| 1 | 5 | 45% | 0 | |
| 1 | 3 | 63% | 2.5 | |
| 1 | 3 | 81% | 2.5 | |
| 3 | 5 | 90% | 2.5 | |
| Deadlift | 2 | 5 | 70 lb | |
| 1 | 5 | 36% | 0 | |
| 1 | 5 | 54% | 5 | |
| 1 | 3 | 76% | 5 | |
| 1 | 5 | 90% | 5 |
Week 2
Day 4
| Exercise | Sets | Reps | Load | Increment |
|---|---|---|---|---|
| Squat | 2 | 5 | 45 lb | |
| 1 | 5 | 36% | 10 | |
| 1 | 5 | 54% | 15 | |
| 1 | 3 | 72% | 20 | |
| 3 | 5 | 90% | 25 | |
| Press | 2 | 5 | 45 lb | |
| 1 | 5 | 50% | 2.5 | |
| 1 | 3 | 63% | 2.5 | |
| 1 | 3 | 76% | 2.5 | |
| 3 | 5 | 90% | 2.5 | |
| Power Clean | 2 | 5 | 45 lb | |
| 1 | 5 | 50% | 2.5 | |
| 1 | 3 | 63% | 2.5 | |
| 1 | 3 | 76% | 2.5 | |
| 3 | 5 | 90% | 2.5 |
Day 5
| Exercise | Sets | Reps | Load | Increment |
|---|---|---|---|---|
| Squat | 2 | 5 | 45 lb | |
| 1 | 5 | 36% | 10 | |
| 1 | 5 | 54% | 20 | |
| 1 | 3 | 72% | 25 | |
| 3 | 5 | 90% | 35 | |
| Bench Press | 2 | 5 | 45 lb | |
| 1 | 5 | 45% | 2.5 | |
| 1 | 3 | 63% | 5 | |
| 1 | 3 | 81% | 7.5 | |
| 3 | 5 | 90% | 7.5 | |
| Deadlift | 2 | 5 | 70 lb | |
| 1 | 5 | 36% | 5 | |
| 1 | 5 | 54% | 10 | |
| 1 | 3 | 76% | 15 | |
| 1 | 5 | 90% | 15 |
Day 6
| Exercise | Sets | Reps | Load | Increment |
|---|---|---|---|---|
| Squat | 2 | 5 | 45 lb | |
| 1 | 5 | 36% | 15 | |
| 1 | 5 | 54% | 25 | |
| 1 | 3 | 72% | 35 | |
| 3 | 5 | 90% | 45 | |
| Press | 2 | 5 | 45 lb | |
| 1 | 5 | 50% | 5 | |
| 1 | 3 | 63% | 5 | |
| 1 | 3 | 76% | 7.5 | |
| 3 | 5 | 90% | 7.5 | |
| Power Clean | 2 | 5 | 45 lb | |
| 1 | 5 | 50% | 5 | |
| 1 | 3 | 63% | 5 | |
| 1 | 3 | 76% | 7.5 | |
| 3 | 5 | 90% | 7.5 |
Week 3
Day 7
| Exercise | Sets | Reps | Load | Increment |
|---|---|---|---|---|
| Squat | 2 | 5 | 45 lb | |
| 1 | 5 | 36% | 20 | |
| 1 | 5 | 54% | 30 | |
| 1 | 3 | 72% | 40 | |
| 3 | 5 | 90% | 50 | |
| Bench Press | 2 | 5 | 45 lb | |
| 1 | 5 | 45% | 5 | |
| 1 | 3 | 63% | 7.5 | |
| 1 | 3 | 81% | 10 | |
| 3 | 5 | 90% | 12.5 | |
| Deadlift | 2 | 5 | 70 lb | |
| 1 | 5 | 36% | 10 | |
| 1 | 5 | 54% | 15 | |
| 1 | 3 | 76% | 20 | |
| 1 | 5 | 90% | 25 |
Day 8
| Exercise | Sets | Reps | Load | Increment |
|---|---|---|---|---|
| Squat | 2 | 5 | 45 lb | |
| 1 | 5 | 36% | 25 | |
| 1 | 5 | 54% | 35 | |
| 1 | 3 | 72% | 50 | |
| 3 | 5 | 90% | 60 | |
| Press | 2 | 5 | 45 lb | |
| 1 | 5 | 50% | 7.5 | |
| 1 | 3 | 63% | 7.5 | |
| 1 | 3 | 76% | 10 | |
| 3 | 5 | 90% | 12.5 | |
| Power Clean | 2 | 5 | 45 lb | |
| 1 | 5 | 50% | 7.5 | |
| 1 | 3 | 63% | 7.5 | |
| 1 | 3 | 76% | 10 | |
| 3 | 5 | 90% | 12.5 |
Day 9
| Exercise | Sets | Reps | Load | Increment |
|---|---|---|---|---|
| Squat | 2 | 5 | 45 lb | |
| 1 | 5 | 36% | 25 | |
| 1 | 5 | 54% | 40 | |
| 1 | 3 | 72% | 55 | |
| 3 | 5 | 90% | 70 | |
| Bench Press | 2 | 5 | 45 lb | |
| 1 | 5 | 45% | 7.5 | |
| 1 | 3 | 63% | 12.5 | |
| 1 | 3 | 81% | 15 | |
| 3 | 5 | 90% | 17.5 | |
| Deadlift | 2 | 5 | 70 lb | |
| 1 | 5 | 36% | 10 | |
| 1 | 5 | 54% | 20 | |
| 1 | 3 | 76% | 30 | |
| 1 | 5 | 90% | 35 |
Week 4
Day 10
| Exercise | Sets | Reps | Load | Increment |
|---|---|---|---|---|
| Squat | 2 | 5 | 45 lb | |
| 1 | 5 | 36% | 30 | |
| 1 | 5 | 54% | 45 | |
| 1 | 3 | 72% | 60 | |
| 3 | 5 | 90% | 80 | |
| Press | 2 | 5 | 45 lb | |
| 1 | 5 | 50% | 10 | |
| 1 | 3 | 63% | 12.5 | |
| 1 | 3 | 76% | 15 | |
| 3 | 5 | 90% | 17.5 | |
| Power Clean | 2 | 5 | 45 lb | |
| 1 | 5 | 50% | 10 | |
| 1 | 3 | 63% | 12.5 | |
| 1 | 3 | 76% | 15 | |
| 3 | 5 | 90% | 17.5 |
Day 11
| Exercise | Sets | Reps | Load | Increment |
|---|---|---|---|---|
| Squat | 2 | 5 | 45 lb | |
| 1 | 5 | 36% | 35 | |
| 1 | 5 | 54% | 50 | |
| 1 | 3 | 72% | 70 | |
| 3 | 5 | 90% | 90 | |
| Bench Press | 2 | 5 | 45 lb | |
| 1 | 5 | 45% | 10 | |
| 1 | 3 | 63% | 15 | |
| 1 | 3 | 81% | 20 | |
| 3 | 5 | 90% | 22.5 | |
| Deadlift | 2 | 5 | 70 lb | |
| 1 | 5 | 36% | 15 | |
| 1 | 5 | 54% | 25 | |
| 1 | 3 | 76% | 35 | |
| 1 | 5 | 90% | 45 |
Day 12
| Exercise | Sets | Reps | Load | Increment |
|---|---|---|---|---|
| Squat | 2 | 5 | 45 lb | |
| 1 | 5 | 36% | 35 | |
| 1 | 5 | 54% | 55 | |
| 1 | 3 | 72% | 75 | |
| 3 | 5 | 90% | 95 | |
| Press | 2 | 5 | 45 lb | |
| 1 | 5 | 50% | 12.5 | |
| 1 | 3 | 63% | 15 | |
| 1 | 3 | 76% | 17.5 | |
| 3 | 5 | 90% | 22.5 | |
| Power Clean | 2 | 5 | 45 lb | |
| 1 | 5 | 50% | 12.5 | |
| 1 | 3 | 63% | 15 | |
| 1 | 3 | 76% | 17.5 | |
| 3 | 5 | 90% | 22.5 |
Week 5
Day 13
| Exercise | Sets | Reps | Load | Increment |
|---|---|---|---|---|
| Squat | 2 | 5 | 45 lb | |
| 1 | 5 | 36% | 40 | |
| 1 | 5 | 54% | 60 | |
| 1 | 3 | 72% | 85 | |
| 3 | 5 | 90% | 105 | |
| Bench Press | 2 | 5 | 45 lb | |
| 1 | 5 | 45% | 12.5 | |
| 1 | 3 | 63% | 17.5 | |
| 1 | 3 | 81% | 22.5 | |
| 3 | 5 | 90% | 25 | |
| Deadlift | 2 | 5 | 70 lb | |
| 1 | 5 | 36% | 20 | |
| 1 | 5 | 54% | 30 | |
| 1 | 3 | 76% | 45 | |
| 1 | 5 | 90% | 50 |
Day 14
| Exercise | Sets | Reps | Load | Increment |
|---|---|---|---|---|
| Squat | 2 | 5 | 45 lb | |
| 1 | 5 | 36% | 45 | |
| 1 | 5 | 54% | 70 | |
| 1 | 3 | 72% | 90 | |
| 3 | 5 | 90% | 115 | |
| Press | 2 | 5 | 45 lb | |
| 1 | 5 | 50% | 15 | |
| 1 | 3 | 63% | 17.5 | |
| 1 | 3 | 76% | 22.5 | |
| 3 | 5 | 90% | 25 | |
| Power Clean | 2 | 5 | 45 lb | |
| 1 | 5 | 50% | 15 | |
| 1 | 3 | 63% | 17.5 | |
| 1 | 3 | 76% | 22.5 | |
| 3 | 5 | 90% | 25 |
Day 15
| Exercise | Sets | Reps | Load | Increment |
|---|---|---|---|---|
| Squat | 2 | 5 | 45 lb | |
| 1 | 5 | 36% | 50 | |
| 1 | 5 | 54% | 75 | |
| 1 | 3 | 72% | 100 | |
| 3 | 5 | 90% | 125 | |
| Bench Press | 2 | 5 | 45 lb | |
| 1 | 5 | 45% | 15 | |
| 1 | 3 | 63% | 20 | |
| 1 | 3 | 81% | 27.5 | |
| 3 | 5 | 90% | 30 | |
| Deadlift | 2 | 5 | 70 lb | |
| 1 | 5 | 36% | 25 | |
| 1 | 5 | 54% | 35 | |
| 1 | 3 | 76% | 50 | |
| 1 | 5 | 90% | 60 |
Week 6
Day 16
| Exercise | Sets | Reps | Load | Increment |
|---|---|---|---|---|
| Squat | 2 | 5 | 45 lb | |
| 1 | 5 | 36% | 50 | |
| 1 | 5 | 54% | 80 | |
| 1 | 3 | 72% | 105 | |
| 3 | 5 | 90% | 135 | |
| Press | 2 | 5 | 45 lb | |
| 1 | 5 | 50% | 17.5 | |
| 1 | 3 | 63% | 20 | |
| 1 | 3 | 76% | 25 | |
| 3 | 5 | 90% | 30 | |
| Power Clean | 2 | 5 | 45 lb | |
| 1 | 5 | 50% | 17.5 | |
| 1 | 3 | 63% | 20 | |
| 1 | 3 | 76% | 25 | |
| 3 | 5 | 90% | 30 |
Day 17
| Exercise | Sets | Reps | Load | Increment |
|---|---|---|---|---|
| Squat | 2 | 5 | 45 lb | |
| 1 | 5 | 36% | 55 | |
| 1 | 5 | 54% | 85 | |
| 1 | 3 | 72% | 115 | |
| 3 | 5 | 90% | 140 | |
| Bench Press | 2 | 5 | 45 lb | |
| 1 | 5 | 45% | 17.5 | |
| 1 | 3 | 63% | 25 | |
| 1 | 3 | 81% | 30 | |
| 3 | 5 | 90% | 35 | |
| Deadlift | 2 | 5 | 70 lb | |
| 1 | 5 | 36% | 25 | |
| 1 | 5 | 54% | 40 | |
| 1 | 3 | 76% | 60 | |
| 1 | 5 | 90% | 70 |
Day 18
| Exercise | Sets | Reps | Load | Increment |
|---|---|---|---|---|
| Squat | 2 | 5 | 45 lb | |
| 1 | 5 | 36% | 60 | |
| 1 | 5 | 54% | 90 | |
| 1 | 3 | 72% | 120 | |
| 3 | 5 | 90% | 150 | |
| Press | 2 | 5 | 45 lb | |
| 1 | 5 | 50% | 20 | |
| 1 | 3 | 63% | 25 | |
| 1 | 3 | 76% | 30 | |
| 3 | 5 | 90% | 35 | |
| Power Clean | 2 | 5 | 45 lb | |
| 1 | 5 | 50% | 20 | |
| 1 | 3 | 63% | 25 | |
| 1 | 3 | 76% | 30 | |
| 3 | 5 | 90% | 35 |
Week 7
Day 19
| Exercise | Sets | Reps | Load | Increment |
|---|---|---|---|---|
| Squat | 2 | 5 | 45 lb | |
| 1 | 5 | 36% | 60 | |
| 1 | 5 | 54% | 95 | |
| 1 | 3 | 72% | 125 | |
| 3 | 5 | 90% | 160 | |
| Bench Press | 2 | 5 | 45 lb | |
| 1 | 5 | 45% | 20 | |
| 1 | 3 | 63% | 27.5 | |
| 1 | 3 | 81% | 35 | |
| 3 | 5 | 90% | 40 | |
| Deadlift | 2 | 5 | 70 lb | |
| 1 | 5 | 36% | 30 | |
| 1 | 5 | 54% | 45 | |
| 1 | 3 | 76% | 65 | |
| 1 | 5 | 90% | 80 |
Day 20
| Exercise | Sets | Reps | Load | Increment |
|---|---|---|---|---|
| Squat | 2 | 5 | 45 lb | |
| 1 | 5 | 36% | 65 | |
| 1 | 5 | 54% | 100 | |
| 1 | 3 | 72% | 135 | |
| 3 | 5 | 90% | 170 | |
| Press | 2 | 5 | 45 lb | |
| 1 | 5 | 50% | 22.5 | |
| 1 | 3 | 63% | 27.5 | |
| 1 | 3 | 76% | 32.5 | |
| 3 | 5 | 90% | 40 | |
| Power Clean | 2 | 5 | 45 lb | |
| 1 | 5 | 50% | 22.5 | |
| 1 | 3 | 63% | 27.5 | |
| 1 | 3 | 76% | 32.5 | |
| 3 | 5 | 90% | 40 |
Day 21
| Exercise | Sets | Reps | Load | Increment |
|---|---|---|---|---|
| Squat | 2 | 5 | 45 lb | |
| 1 | 5 | 36% | 70 | |
| 1 | 5 | 54% | 105 | |
| 1 | 3 | 72% | 140 | |
| 3 | 5 | 90% | 180 | |
| Bench Press | 2 | 5 | 45 lb | |
| 1 | 5 | 45% | 22.5 | |
| 1 | 3 | 63% | 30 | |
| 1 | 3 | 81% | 40 | |
| 3 | 5 | 90% | 45 | |
| Deadlift | 2 | 5 | 70 lb | |
| 1 | 5 | 36% | 35 | |
| 1 | 5 | 54% | 50 | |
| 1 | 3 | 76% | 75 | |
| 1 | 5 | 90% | 90 |
Week 8
Day 22
| Exercise | Sets | Reps | Load | Increment |
|---|---|---|---|---|
| Squat | 2 | 5 | 45 lb | |
| 1 | 5 | 36% | 75 | |
| 1 | 5 | 54% | 110 | |
| 1 | 3 | 72% | 150 | |
| 3 | 5 | 90% | 185 | |
| Press | 2 | 5 | 45 lb | |
| 1 | 5 | 50% | 25 | |
| 1 | 3 | 63% | 30 | |
| 1 | 3 | 76% | 37.5 | |
| 3 | 5 | 90% | 45 | |
| Power Clean | 2 | 5 | 45 lb | |
| 1 | 5 | 50% | 25 | |
| 1 | 3 | 63% | 30 | |
| 1 | 3 | 76% | 37.5 | |
| 3 | 5 | 90% | 45 |
Day 23
| Exercise | Sets | Reps | Load | Increment |
|---|---|---|---|---|
| Squat | 2 | 5 | 45 lb | |
| 1 | 5 | 36% | 75 | |
| 1 | 5 | 54% | 115 | |
| 1 | 3 | 72% | 155 | |
| 3 | 5 | 90% | 195 | |
| Bench Press | 2 | 5 | 45 lb | |
| 1 | 5 | 45% | 22.5 | |
| 1 | 3 | 63% | 32.5 | |
| 1 | 3 | 81% | 42.5 | |
| 3 | 5 | 90% | 47.5 | |
| Deadlift | 2 | 5 | 70 lb | |
| 1 | 5 | 36% | 35 | |
| 1 | 5 | 54% | 55 | |
| 1 | 3 | 76% | 80 | |
| 1 | 5 | 90% | 95 |
Day 24
| Exercise | Sets | Reps | Load | Increment |
|---|---|---|---|---|
| Squat | 2 | 5 | 45 lb | |
| 1 | 5 | 36% | 80 | |
| 1 | 5 | 54% | 120 | |
| 1 | 3 | 72% | 165 | |
| 3 | 5 | 90% | 205 | |
| Press | 2 | 5 | 45 lb | |
| 1 | 5 | 50% | 27.5 | |
| 1 | 3 | 63% | 32.5 | |
| 1 | 3 | 76% | 40 | |
| 3 | 5 | 90% | 47.5 | |
| Power Clean | 2 | 5 | 45 lb | |
| 1 | 5 | 50% | 27.5 | |
| 1 | 3 | 63% | 32.5 | |
| 1 | 3 | 76% | 40 | |
| 3 | 5 | 90% | 47.5 |
Written By@powerpro
Last Updated6/25/2024