Texas Method Program

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Texas Method Program

Texas Method Program

Description -

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

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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