`

Tues Thurs Sat Tues Thurs Sat Tues

Texas MethodSets
Rep
x
Medium Light HeavyMedium Light HeavyMedium
5x5 2x5 1x5 5x5 2x5 1x5 5x5
2x5 45 45 45 45 45 45 45
1x5 70 55 75 70 55 80 70
SquatWarm-up 1x3 105 80 115 105 80 120 110
1x2 140 110 155 140 110 160 145
Work Sets 175 140 195 180 140 200 185
5x5 1RM 3x5 5x5
2x5 45 45 45 45
1x5 50 60 45 55
BenchWarm-up 1x3 70 85 60 75
1x2 90 110 80 95
Work Sets 105 125 92.5 110
3x5 5x5 1RM
2x5 45 45 45
1x5 45 45 55
Press Warm-up 1x3 55 55 70
1x2 70 70 85
Work Sets 85 85 102.5
1x5 1x5 1x5
2x5 80 80 85
Warm-up 1x3 120 125 125
Deadlift 1x2 170 175 180
Work Sets 205 210 215
5x3 5x3
2x5 45 45
1x5 70 75
Clean Warm-up 1x3 90 95
1x2 110 115
Work Sets 135 140
Back Ex Work Sets 5x10 5x10
Chin-Up Work Sets 3xF 3xF
VOLUME 12,010 4,840 7,120 11,575 4,988 7,178 12,595
`
Tues Thurs Sat Tues Thurs Sat Tues
Texas MethodSets
Rep
x
Medium Light HeavyMedium Light HeavyMedium
5x5 2x5 1x5 5x5 2x5 1x5 5x5
2x5 45 45 45 45 45 45 45
Warm-up 1x5 75 60 80 75 60 85 80
Squat 1x3 110 90 125 115 90 125 120
1x2 150 120 165 155 120 170 160
Work Sets 190 150 210 195 155 215 200
3x5 5x5 3RM
2x5 45 45 45
1x5 45 55 65
BenchWarm-up 1x3 65 80 90
1x2 85 100 115
Work Sets 97.5 115 130
5x5 2RM 3x5 5x5
2x5 45 45 45 45
1x5 45 55 45 45
Press Warm-up
 Press Warm-up 1x3 60 70 60 60
1x2 70 85 70 75
Work Sets 87.5 102.5 87.5 90
1x5 1x5 1x5
2x5 85 90 90
Warm-up 1x3 130 135 135
Deadlift 1x2 185 190 195
Work Sets 220 225 230
5x3 5x3
2x5 45 45
1x5 80 85
Clean Warm-up 1x3 105 105
1x2 125 130
Work Sets 150 155
Back Ex Work Sets 5x10 5x10
Chin-Up Work Sets 3xF 3xF
VOLUME 12,098 5,263 7,580 13,205 5,118 8,105 12,630
Thurs Sat
Light Heavy
2x5 1x5
45 45
55 80
85 120
115 160
145 205
2RM
45
60
85
110
127.5
3x5
45
45
55
70
85

5x3
45
75
100
120
145
5x10
3xF
4,915 7,575

Thurs Sat
Light Heavy
2x5 1x5
45 45
60 85
95 130
125 175
160 220
3x5
45
50
70
90
102.5
3RM
45
55
 70
85
102.5

5x3
45
85
110
135
160
5x10
3xF
5,513 8,003