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Texas Method
Squat

Sets x Rep

2x5
1x5
1x3
1x2
Work Sets

Warm-up

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

Press

Mon
Medium
5x5
45
90
140
185
235
5x5
45
80
115
145
165

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

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

5x10
3xF
13,175

Wed
Light
2x5
45
70
110
145
185

3x5
45
40
55
65
80

5,415

Fri
Mon
Heavy Medium
1x5
5x5
45
45
100
95
155
140
205
190
260
240
5RM
45
90
125
160
180
5x5
45
55
70
85
100
1x5
45
145
185
225
265
5x10
3xF
11,775 11,330

Wed
Light
2x5
45
75
110
150
190
2x5
45
65
90
115
130

6,580

Fri
Mon
Heavy Medium
1x5
5x5
45
45
105
95
155
145
210
195
265
245
5x5
45
85
115
150
170
5RM
45
60
75
90
110
1x5
45
150
190
230
275
5x10
3xF
11,245 13,645

Wed
Light
2x5
45
75
115
155
195

3x5
45
40
55
65
80

Fri
Heavy
1x5
45
105
160
215
270
5RM
45
90
125
165
185

1x5
45
155
195
240
285

5,575

12,330

Wed
Light
2x5
45
80
120
160
205
2x5
45
70
95
125
140

Fri
Heavy
1x5
45
110
170
225
285

7,015

12,415

Texas Method
Squat

Sets x Rep

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

Mon
Medium
5x5
45
100
150
200
250

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

Press

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

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

5x5
45
55
70
85
105

5x10
3xF
11,780

Wed
Light
2x5
45
80
120
160
200
2x5
45
65
90
120
135

6,840

Fri
Mon
Heavy Medium
1x5
5x5
45
45
110
100
165
150
220
200
275
255
5x5
45
85
120
155
175
5RM
45
60
80
95
115
1x5
45
160
205
250
295
5x10
3xF
11,855 14,095

Wed
Light
2x5
45
80
120
160
200

3x5
45
40
55
65
80

5,675

Fri
Mon
Heavy Medium
1x5
5x5
45
45
110
100
165
155
220
205
280
260
5RM
45
95
135
175
195
5x5
45
60
75
90
110
1x5
45
165
210
255
305
5x10
3xF
12,980 12,230

5RM
45
65
80
100
120
1x5
45
170
220
265
315