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Texas Method Calc

The document outlines a Texas Method training program over 3 weeks. It includes exercises like squats, bench press, overhead press, deadlifts, cleans, back extensions, and chin-ups. For each exercise, it provides the sets, reps, and weights for the medium, light and heavy days of each week. The goal is to increase weights over time while maintaining rep ranges and volume.

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Марко Денчић
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328 views1 page

Texas Method Calc

The document outlines a Texas Method training program over 3 weeks. It includes exercises like squats, bench press, overhead press, deadlifts, cleans, back extensions, and chin-ups. For each exercise, it provides the sets, reps, and weights for the medium, light and heavy days of each week. The goal is to increase weights over time while maintaining rep ranges and volume.

Uploaded by

Марко Денчић
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLS, PDF, TXT or read online on Scribd
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Mon Wed Fri Mon Wed Fri Mon Wed Fri


Texas Method Sets x Rep
Medium Light Heavy Medium Light Heavy Medium Light Heavy
5x5 2x5 1x5 5x5 2x5 1x5 5x5 2x5 1x5
2x5 45 45 45 45 45 45 45 45 45
Warm-up 1x5 30 20 30 30 20 35 30 25 35
Squat 1x3 45 35 50 45 35 50 50 35 55
1x2 60 45 65 60 45 70 65 50 75
Work Sets 75 60 85 80 60 90 85 65 95
5x5 1RM 3x5 5x5 2RM
2x5 45 45 45 45 45
Warm-up 1x5 35 40 30 35 40
Bench 1x3 45 55 40 50 60
1x2 60 70 55 65 75
Work Sets 70 82.5 62.5 75 87.5
3x5 5x5 1RM 3x5
2x5 45 45 45 45
Warm-up 1x5 20 20 25 20
Press 1x3 30 30 35 30
1x2 35 35 40 35
Work Sets 45 45 52.5 45
1x5 1x5 1x5
2x5 40 40 40
Warm-up 1x3 60 60 65
Deadlif
1x2 85 85 90
Work Sets 100 105 110
5x3 5x3 5x3
2x5 45 45 45
1x5 20 25 25
Clean Warm-up 1x3 30 30 35
1x2 35 40 40
Work Sets 45 47.5 50
Back Ex Work Sets 5x10 5x10 5x10
Chin-Up Work Sets 3xF 3xF 3xF
VOLUME 6,610 2,730 3,728 5,965 3,113 3,635 7,110 2,815 4,080
`
Mon Wed Fri Mon Wed Fri Mon Wed Fri
Texas Method Sets x Rep
Medium Light Heavy Medium Light Heavy Medium Light Heavy
5x5 2x5 1x5 5x5 2x5 1x5 5x5 2x5 1x5
2x5 45 45 45 45 45 45 45 45 45
Warm-up 1x5 35 25 40 35 30 40 40 30 40
Squat 1x3 50 40 60 55 45 60 60 45 65
1x2 70 55 80 75 60 80 80 60 85
Work Sets 90 70 100 95 75 105 100 80 110
3x5 5x5 3RM 3x5
2x5 45 45 45 45
Warm-up 1x5 30 40 45 35
Bench 1x3 45 55 60 45
1x2 60 70 80 60
Work Sets 67.5 80 90 70
5x5 2RM 3x5 5x5 3RM
2x5 45 45 45 45 45
1x5 25 30 25 30 30
Warm-up
Press 1x3 35 40 35 35 40
1x2 40 45 40 45 50
Work Sets 50 57.5 50 55 62.5
1x5 1x5 1x5
2x5 45 45 50
Warm-up 1x3 65 70 75
Deadlif 1x2 95 100 105
Work Sets 115 120 125
5x3 5x3 5x3
2x5 45 45 45
1x5 25 30 30
Warm-up
Clean 1x3 35 35 40
1x2 40 45 45
Work Sets 52.5 55 57.5
Back Ex Work Sets 5x10 5x10 5x10
Chin-Up Work Sets 3xF 3xF 3xF
VOLUME 6,585 3,373 3,963 7,730 3,115 4,420 7,220 3,585 4,245

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