texas method strength training workout


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texas method strength training workout

The 'Texas Method' is an excellent 3 day a week intermediate strength training protocol that is quite popular now. Its a brutally simple two week program that you can keep repeating, each time, ratcheting up the weights slowly. The Monday and Wednesday workouts use 85% of your 5 rep max in the basic lifts and each Friday you attempt a new PR at the 5 rep weight. Recommended is that every Friday you go up in weight by 5 pounds, no more.

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WEEK 1

MONDAY WORKOUT (log workout data)   (view completed workouts)

EXERCISE NAMESET 1SET 2SET 3SET 4SET 5
SQUATS (1RM=365 lbs)270 x 5270 x 5270 x 5270 x 5270 x 5
BENCH PRESS, FLAT (1RM=365 lbs)270 x 5270 x 5270 x 5270 x 5270 x 5
POWER CLEAN3 reps3 reps3 reps3 reps3 reps

WEDNESDAY WORKOUT (log workout data)   (view completed workouts)

EXERCISE NAMESET 1SET 2SET 3SET 4SET 5
SQUATS (1RM=365 lbs)270 x 5270 x 5270 x 5270 x 5270 x 5
OVERHEAD PRESS, STANDING, BARBELL (1RM=175 lbs)130 x 5130 x 5130 x 5130 x 5130 x 5
GLUTE HAM RAISE3 reps3 reps3 reps3 reps3 reps

FRIDAY WORKOUT (log workout data)   (view completed workouts)

EXERCISE NAMESET 1SET 2SET 3SET 4SET 5
SQUATS (1RM=365 lbs)315 x 5
BENCH PRESS, FLAT (1RM=365 lbs)315 x 5
DEADLIFTS (1RM=365 lbs)315 x 5
Weights shown are your 5rep max from last time. Try and do 5 more pounds to make a new personal best if you can but dont add more than that!

WEEK 2

MONDAY WORKOUT (log workout data)   (view completed workouts)

EXERCISE NAMESET 1SET 2SET 3SET 4SET 5
SQUATS (1RM=365 lbs)270 x 5270 x 5270 x 5270 x 5270 x 5
OVERHEAD PRESS, STANDING, BARBELL (1RM=175 lbs)130 x 5130 x 5130 x 5130 x 5130 x 5
POWER CLEAN3 reps3 reps3 reps3 reps3 reps

WEDNESDAY WORKOUT (log workout data)   (view completed workouts)

EXERCISE NAMESET 1SET 2SET 3SET 4SET 5
SQUATS (1RM=365 lbs)270 x 5270 x 5270 x 5270 x 5270 x 5
BENCH PRESS, FLAT (1RM=365 lbs)270 x 5270 x 5270 x 5270 x 5270 x 5
GLUTE HAM RAISE10 reps10 reps10 reps

FRIDAY WORKOUT (log workout data)   (view completed workouts)

EXERCISE NAMESET 1SET 2SET 3SET 4SET 5
SQUATS (1RM=365 lbs)315 x 5
OVERHEAD PRESS, STANDING, BARBELL (1RM=175 lbs)150 x 5
DEADLIFTS (1RM=365 lbs)315 x 5
Weight listed is your 5 rep max from last week, try and go up by 5pounds (2kgs) if you can but do not go up more than this as tempting as it might be.

Modify exercises and weights used in this workout

Choose your exercises! (most effective exercises are at the top of each list) You may choose which exercises you wish to periodize - typically this is only the big 3 exercises: bench, squat, and deadlift. For any exercises you wish to periodize, enter your current personal best lift, otherwise enter "0". For bodyweight exercises like weighted pullups or weighted dips, enter the total weight of you and the weight you are holding. For dumbbell exercises like a flat dumbbell press, enter the weight printed on the dumbbell, not the combined weight of the two dumbbells.
EXERCISECurrent Personal Best (pounds)
CHEST EXERCISES
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LEGS EXERCISES
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SHOULDERS EXERCISES
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SPARE EXERCISES
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