`

Texas Method
Squat

Sets x Rep

2x5
1x5
Warm-up
1x3
1x2
Work Sets

2x5
1x5
Bench Warm-up
1x3
1x2
Work Sets

Press

Mon
Medium
5x5
45
120
180
240
305
5x5
45
110
150
195
220

2x5
1x5
Warm-up
1x3
1x2
Work Sets

2x5
Warm-up
1x3
Deadlift
1x2
Work Sets
2x5
1x5
Clean Warm-up
1x3
1x2
Work Sets
Work Sets
Back Ex
Work Sets
Chin-Up
VOLUME

1x5
145
220
310
370

21,615

Wed
Light
2x5
45
95
140
190
240

3x5
45
85
105
130
155

5x10
3xF
7,900

Fri
Mon
Heavy Medium
1x5
5x5
45
45
135
120
200
185
270
245
340
310
1RM
45
130
185
235
265
5x5
45
85
105
130
155
1x5
150
225
315
375
5x3
45
60
75
90
110
9,160

19,850

Wed
Light
2x5
45
95
145
195
245
3x5
45
95
135
175
197.5

5x10
3xF
8,843

Fri
Mon
Heavy Medium
1x5
5x5
45
45
135
125
205
185
275
250
345
315
5x5
45
110
155
200
225
1RM
45
100
130
155
187.5
1x5
150
225
320
380
5x3
45
60
75
95
112.5
8,705

22,210

Wed
Light
2x5
45
100
150
200
250

3x5
45
85
105
130
155

5x10
3xF
8,075

Fri
Heavy
1x5
45
140
210
280
350
2RM
45
130
180
235
262.5

5x3
45
60
80
95
115
9,630

Texas Method
Squat

Sets x Rep

2x5
1x5
1x3
1x2
Work Sets

Warm-up

Mon
Medium
5x5
45
125
190
255
320

2x5
1x5
Bench Warm-up
1x3
1x2
Work Sets

Press

2x5
1x5
Warm-up
1x3
1x2
Work Sets

2x5
Warm-up
1x3
Deadlift
1x2
Work Sets
2x5
1x5
Clean Warm-up
1x3
1x2
Work Sets
Work Sets
Back Ex
Work Sets
Chin-Up
VOLUME

5x5
45
85
110
135
160
1x5
150
230
325
385

20,395

Wed
Light
2x5
45
100
150
200
255
3x5
45
100
140
180
202.5

5x10
3xF
9,118

Fri
Mon
Heavy Medium
1x5
5x5
45
45
140
130
210
195
280
260
355
325
5x5
45
115
160
205
230
2RM
45
100
130
155
187.5
1x5
155
230
330
390
5x3
45
60
80
95
117.5
9,083

22,845

Wed
Light
2x5
45
100
155
205
260

3x5
45
85
110
135
160

5x10
3xF
8,300

Fri
Mon
Heavy Medium
1x5
5x5
45
45
140
130
215
195
285
260
360
330
3RM
45
130
180
235
262.5
5x5
45
90
115
140
165
1x5
155
235
335
395
5x3
45
65
80
100
120
10,078

21,005

Wed
Light
2x5
45
100
155
205
260
3x5
45
100
140
180
205

5x10
3xF
9,230

Fri
Heavy
1x5
45
145
215
290
365

3RM
45
100
130
160
190

5x3
45
65
85
100
122.5
9,523