Texas Method

Edit The Highlighted Cells
To get started, fill in the following information
Your current maxes for the five core lifts, and t
weight.
Add the preogression pace you want to set, bu
Insert the smallest weight increment you use.
Choose your cycle pace and Wednesday perce
This worksheet is created for Physiqz users and

I measure weights using: lbs

Squat: 200 lbs
Bench Press: 200 lbs
Deadlift: 390 lbs
Press: 170 lbs
Power Clean: 155 lbs

2-week progression pace: Typically 10 for deadlift and squats, 5 for the
Lower this if things are moving too quickly.

Squat: 10 lbs
Bench Press: 5 lbs
Deadlift: 10 lbs
Press: 5 lbs
Power Clean: 5 lbs

Smallest weight increment:

These numbers CANNOT be greater than the
above. Squats MUST be half or less.

Squat: 5 lbs
Bench Press: 2.5 lbs
 Deadlift: 5 lbs
Press: 2.5 lbs
Power Clean: 2.5 lbs

BP/OHP cycle pace? Let 'er rip!

Limit: Limited to 3x your progression pace
Slow-roll: Cutting it back a bit, limited to 2x progression pace. Allows for slower, stea
Let 'er rip!: After 3RM, 1RM is calculated, incremented the 2-week increment, and ai
OHP Wednesday decrement? 95%
This should be somewhere between 90% and 99%. Default is 95%
0

Good, on to the workou

Copyright © 2019 Physiqz.com. All Rights Reserved.
 Instructions
following information in the highlighted cells:
he five core lifts, and the number of reps you can complete at that

ce you want to set, but follow the guidelines outlined in the article.
ht increment you use.
and Wednesday percentage.
d for Physiqz users and is not affiliated with Glenn Pendlay.

for: 5 reps (1RM: 225 lbs)

for: 5 reps (1RM: 225 lbs)
for: 5 reps (1RM: 439 lbs)
for: 5 reps (1RM: 191 lbs)
for: 5 reps (1RM: 174 lbs)

nd squats, 5 for the rest.

moving too quickly.

5
5
5
5
2.5

be greater than the increments listed

half or less.

0
0
 0
0
0 0

ows for slower, steadier progression.

k increment, and aimed for the next workout.
0 0
%

e workout!
For the power cleans, it will work best if you just put your 5x3 weight and 3
as there is no aim to go for heavy singles. Similar for deadlift, just put your
weight and reps. For Squats, you'll go back to 5x5 and 1x5 training, but if y
rush, just put the last weight you did at 3x5.

On Fridays, be sure to record the number of reps you put up for everything
cleans. For power cleans enter number of sets completed.

This spreadsheet was created modeling a vareity of others, including stride

x3 weight and 3 reps down,
ft, just put your latest
raining, but if you're in no

p for everything but power

ncluding strideknight on
 Estimated
Lifts 1 2 3 5
Squat 225 219 212 200
Bench 225 219 213 200
Deadlift 439 427 414 390
Press 191 186 181 170
Clean 174 170 165 155

Cycle End Date Cycle 1a

Mon Wed Fri Mon
Texas Method Sets x Rep
Medium Light Heavy Medium
5x5 2x5 1x5 5x5
2x5 45 45 45 45
1x5 70 55 75 70
Warm-up
Squat 1x3 105 80 115 105
1x2 140 110 155 140
Work Sets 175 140 195 175
Reps Hit on Friday
5x5 1
2x5 45 45
Warm-up 1x5 90 110
Bench 1x3 125 155
1x2 160 200
Work Sets 180 225
Reps Hit on Friday
3x5 5x5
2x5 45 45
Warm-up 1x5 75 80
1x3 95 105
Press 1x2 115 125
Work Sets 140 152.5
Reps Hit on Friday
1x5 1x5
2x5 140 140
Warm-up 1x3 210 210
Deadlift 1x2 295 295
Work Sets 350 350
Reps Hit on Monday
5x3
2x5 45
Warm-up 1x5 85
Clean 1x3 110
1x2 135
Work Sets 162.5
Sets Done on Friday
Back Ext. Or Glute Work Sets 5x10
Chin-Up Work Sets 3xF
VOLUME 16,235 6,025 8,458 15,368

Cycle End Date Cycle 1b

Mon Wed Fri Mon
Texas Method Sets x Rep
Medium Light Heavy Medium
5x5 2x5 1x5 5x5
 2x5 45 45 45 45
1x5 70 55 75 70
Warm-up 1x3 105 80 115 105
Squat
1x2 140 110 155 140
Work Sets 175 140 195 175
Reps Hit on Friday
5x5 2
2x5 45 45
Warm-up 1x5 90 110
1x3 125 155
Bench 1x2 165 200
Work Sets 185 225
Reps Hit on Friday
3x5 5x5
2x5 45 45
1x5 80 85
Warm-up 1x3 105 110
Press
1x2 125 130
Work Sets 150 157.5
Reps Hit on Friday
1x5 1x5
2x5 140 140
Warm-up 1x3 210 210
Deadlift 1x2 295 295
Work Sets 350 350
Reps Hit on Monday
5x3
2x5 45
1x5 85
Warm-up
Clean 1x3 110
1x2 135
Work Sets 162.5
Sets Done on Friday 5
Back Ext. Or Glute Work Sets 5x10
Chin-Up Work Sets 3xF
VOLUME 16,370 6,250 8,683 15,543

Cycle End Date Cycle 1c

Mon Wed Fri Mon
Texas Method Sets x Rep
Medium Light Heavy Medium
5x5 2x5 1x5 5x5
2x5 45 45 45 45
Warm-up 1x5 70 55 75 70
1x3 105 80 115 105
Squat
1x2 140 110 155 140
Work Sets 175 140 195 175
Reps Hit on Friday
5x5 3
2x5 45 45
1x5 95 110
Warm-up
Bench 1x3 130 155
1x2 170 200
Work Sets 190 225
Reps Hit on Friday
3x5 5x5
2x5 45 45
Warm-up
Press
 Warm-up 1x5 80 85
1x3 105 110
Press 1x2 125 135
Work Sets 152.5 160
Reps Hit on Friday
1x5 1x5
2x5 140 140
Warm-up 1x3 210 210
Deadlift 1x2 295 295
Work Sets 350 350
Reps Hit on Monday
5x3
2x5 45
1x5 90
Warm-up
Clean 1x3 115
1x2 140
Work Sets 167.5
Sets Done on Friday
Back Ext. Or Glute Work Sets 5x10
Chin-Up Work Sets 3xF
VOLUME 16,545 6,288 9,033 15,615

Cycle End Date Cycle 2a

Mon Wed Fri Mon
Texas Method Sets x Rep
Medium Light Heavy Medium
5x5 2x5 1x5 5x5
2x5 45 45 45 45
1x5 70 55 75 70
Warm-up 1x3 105 80 115 105
Squat
1x2 140 110 155 140
Work Sets 175 140 195 175
Reps Hit on Friday
5x5 1
2x5 45 45
Warm-up 1x5 85 110
1x3 120 155
Bench 1x2 155 200
Work Sets 177.5 222.5
Reps Hit on Friday
3x5 5x5
2x5 45 45
1x5 75 80
Warm-up 1x3 95 105
Press
1x2 120 125
Work Sets 142.5 150
Reps Hit on Friday
1x5 1x5
2x5 140 140
Warm-up 1x3 210 210
Deadlift 1x2 295 295
Work Sets 350 350
Reps Hit on Monday
5x3
2x5 45
1x5 90
Warm-up
Clean 1x3 115
 Clean Warm-up
1x2 140
Work Sets 167.5
Sets Done on Friday
Back Ext. Or Glute Work Sets 5x10
Chin-Up Work Sets 3xF
VOLUME 16,123 6,073 8,580 15,305

Cycle End Date Cycle 2b

Mon Wed Fri Mon
Texas Method Sets x Rep
Medium Light Heavy Medium
5x5 2x5 1x5 5x5
2x5 45 45 45 45
Warm-up 1x5 70 55 75 70
1x3 105 80 115 105
Squat 1x2 140 110 155 140
Work Sets 175 140 195 175
Reps Hit on Friday
5x5 2
2x5 45 45
1x5 90 110
Warm-up 1x3 125 155
Bench
1x2 160 200
Work Sets 182.5 222.5
Reps Hit on Friday
3x5 5x5
2x5 45 45
Warm-up 1x5 80 85
1x3 100 105
Press 1x2 125 130
Work Sets 147.5 155
Reps Hit on Friday
1x5 1x5
2x5 140 140
Warm-up 1x3 210 210
Deadlift 1x2 295 295
Work Sets 350 350
Reps Hit on Monday
5x3
2x5 45
1x5 90
Clean Warm-up
1x3 115
1x2 140
Work Sets 167.5
Sets Done on Friday
Back Ext. Or Glute Work Sets 5x10
Chin-Up Work Sets 3xF
VOLUME 16,298 6,198 8,803 15,465

Cycle End Date Cycle 2c

Mon Wed Fri Mon
Texas Method Sets x Rep
Medium Light Heavy Medium
5x5 2x5 1x5 5x5
2x5 45 45 45 45
1x5 70 55 75 70
Warm-up 1x3 105 80 115 105
Squat
1x2 140 110 155 140
 Squat
Work Sets 175 140 195 175
Reps Hit on Friday
5x5 3
2x5 45 45
1x5 90 110
Warm-up 1x3 130 155
Bench
1x2 165 200
Work Sets 187.5 222.5
Reps Hit on Friday
3x5 5x5
2x5 45 45
Warm-up 1x5 80 85
1x3 105 110
Press 1x2 125 135
Work Sets 152.5 160
Reps Hit on Friday
1x5 1x5
2x5 140 140
Warm-up 1x3 210 210
Deadlift 1x2 295 295
Work Sets 350 350
Reps Hit on Monday
5x3
2x5 45
1x5 90
Clean Warm-up
1x3 115
1x2 140
Work Sets 167.5
Sets Done on Friday
Back Ext. Or Glute Work Sets 5x10
Chin-Up Work Sets 3xF
VOLUME 16,448 6,288 9,025 15,615

Cycle End Date Cycle 3a

Mon Wed Fri Mon
Texas Method Sets x Rep
Medium Light Heavy Medium
5x5 2x5 1x5 5x5
2x5 45 45 45 45
1x5 70 55 75 70
Warm-up 1x3 105 80 115 105
Squat
1x2 140 110 155 140
Work Sets 175 140 195 175
Reps Hit on Friday
5x5 1
2x5 45 45
1x5 85 110
Warm-up 1x3 120 150
Bench
1x2 155 195
Work Sets 175 220
Reps Hit on Friday
3x5 5x5
2x5 45 45
Warm-up 1x5 75 80
Press 1x3 95 100
1x2 115 125
Work Sets 140 147.5
 Press

Reps Hit on Friday

1x5 1x5
2x5 140 140
Warm-up 1x3 210 210
Deadlift 1x2 295 295
Work Sets 350 350
Reps Hit on Monday
5x3
2x5 45
1x5 90
Clean Warm-up 1x3 115
1x2 140
Work Sets 167.5
Sets Done on Friday
Back Ext. Or Glute Work Sets 5x10
Chin-Up Work Sets 3xF
VOLUME 16,060 6,025 8,553 15,228

Cycle End Date Cycle 3b

Mon Wed Fri Mon
Texas Method Sets x Rep
Medium Light Heavy Medium
5x5 2x5 1x5 5x5
2x5 45 45 45 45
Warm-up 1x5 70 55 75 70
1x3 105 80 115 105
Squat 1x2 140 110 155 140
Work Sets 175 140 195 175
Reps Hit on Friday
5x5 2
2x5 45 45
1x5 90 110
Warm-up 1x3 125 150
Bench
1x2 160 195
Work Sets 180 220
Reps Hit on Friday
3x5 5x5
2x5 45 45
Warm-up 1x5 75 80
1x3 100 105
Press 1x2 120 125
Work Sets 145 152.5
Reps Hit on Friday
1x5 1x5
2x5 140 140
Warm-up 1x3 210 210
Deadlift 1x2 295 295
Work Sets 350 350
Reps Hit on Monday
5x3
2x5 45
Warm-up 1x5 90
Clean 1x3 115
1x2 140
Work Sets 167.5
Sets Done on Friday
Back Ext. Or Glute Work Sets 5x10
 Chin-Up Work Sets 3xF
VOLUME 16,235 6,125 8,773 15,368

Cycle End Date Cycle 3c

Mon Wed Fri Mon
Texas Method Sets x Rep
Medium Light Heavy Medium
5x5 2x5 1x5 5x5
2x5 45 45 45 45
Warm-up 1x5 70 55 75 70
1x3 105 80 115 105
Squat 1x2 140 110 155 140
Work Sets 175 140 195 175
Reps Hit on Friday
5x5 3
2x5 45 45
Warm-up 1x5 90 110
1x3 130 150
Bench 1x2 165 195
Work Sets 187.5 220
Reps Hit on Friday
3x5 5x5
2x5 45 45
1x5 80 85
Warm-up
Press 1x3 105 110
1x2 125 130
Work Sets 150 157.5
Reps Hit on Friday
1x5 1x5
2x5 140 140
Warm-up 1x3 210 210
Deadlift 1x2 295 295
Work Sets 350 350
Reps Hit on Monday
5x3
2x5 45
1x5 90
Clean Warm-up 1x3 115
1x2 140
Work Sets 167.5
Sets Done on Friday
Back Ext. Or Glute Work Sets 5x10
Chin-Up Work Sets 3xF
VOLUME 16,448 6,250 8,993 15,543

Cycle End Date Cycle 4a

Mon Wed Fri Mon
Texas Method Sets x Rep
Medium Light Heavy Medium
5x5 2x5 1x5 5x5
2x5 45 45 45 45
Warm-up 1x5 70 55 75 70
1x3 105 80 115 105
Squat 1x2 140 110 155 140
Work Sets 175 140 195 175
Reps Hit on Friday
5x5 1
2x5 45 45
Warm-up
Bench
 Warm-up 1x5 85 105
1x3 120 150
Bench 1x2 155 195
Work Sets 175 217.5
Reps Hit on Friday
3x5 5x5
2x5 45 45
1x5 75 75
Warm-up
Press 1x3 95 100
1x2 115 120
Work Sets 137.5 145
Reps Hit on Friday
1x5 1x5
2x5 140 140
Warm-up 1x3 210 210
Deadlift 1x2 295 295
Work Sets 350 350
Reps Hit on Monday
5x3
2x5 45
1x5 90
Clean Warm-up 1x3 115
1x2 140
Work Sets 167.5
Sets Done on Friday 4
Back Ext. Or Glute Work Sets 5x10
Chin-Up Work Sets 3xF
VOLUME 16,060 5,988 8,525 15,130

Cycle End Date Cycle 4b

Mon Wed Fri Mon
Texas Method Sets x Rep
Medium Light Heavy Medium
5x5 2x5 1x5 5x5
2x5 45 45 45 45
Warm-up 1x5 70 55 75 70
1x3 105 80 115 105
Squat 1x2 140 110 155 140
Work Sets 175 140 195 175
Reps Hit on Friday
5x5 2
2x5 45 45
Warm-up 1x5 90 105
Bench 1x3 125 150
1x2 160 195
Work Sets 180 217.5
Reps Hit on Friday
3x5 5x5
2x5 45 45
1x5 75 80
Warm-up 1x3 95 105
Press
1x2 120 125
Work Sets 142.5 150
Reps Hit on Friday
1x5 1x5
2x5 140 140
Warm-up 1x3 210 210
Deadlift
 Warm-up
Deadlift 1x2 295 295
Work Sets 350 350
Reps Hit on Monday
5x3
2x5 45
Warm-up 1x5 90
Clean 1x3 115
1x2 140
Work Sets 170
Sets Done on Friday
Back Ext. Or Glute Work Sets 5x10
Chin-Up Work Sets 3xF
VOLUME 16,235 6,073 8,780 15,305

Cycle End Date Cycle 4c

Mon Wed Fri Mon
Texas Method Sets x Rep
Medium Light Heavy Medium
5x5 2x5 1x5 5x5
2x5 45 45 45 45
1x5 70 55 75 70
Warm-up 1x3 105 80 115 105
Squat
1x2 140 110 155 140
Work Sets 175 140 195 175
Reps Hit on Friday
5x5 3
2x5 45 45
Warm-up 1x5 90 105
1x3 125 150
Bench 1x2 165 195
Work Sets 185 217.5
Reps Hit on Friday
3x5 5x5
2x5 45 45
1x5 80 85
Warm-up
Press 1x3 100 105
1x2 125 130
Work Sets 147.5 155
Reps Hit on Friday
1x5 1x5
2x5 140 140
Warm-up 1x3 210 210
Deadlift 1x2 295 295
Work Sets 350 350
Reps Hit on Monday
5x3
2x5 45
1x5 90
Warm-up
Clean 1x3 115
1x2 140
Work Sets 170
Sets Done on Friday
Back Ext. Or Glute Work Sets 5x10
Chin-Up Work Sets 3xF
VOLUME 16,370 6,198 8,998 15,465
 Remember to add your values to the
highlighted cells.

e 1a Note:
Wed Fri The Texas Method is performed three days a week. You can adjust the schedule for
Light Heavy a four day week and feel free to adjust the days to fit your unique schedule or
2x5 1x5 personal preferences (Tues, Thurs, Sat). Just make sure that each workout is
45 45 followed by a rest day—in other words, don’t workout 3 days in a row.
55 75
80 115
110 155
140 195 Note:
The recovery day (Wed) is also a perfect time to hit the calves, biceps, and abs.
3x5 Calves are unique in that they are almost constantly used—when you stand, when
45 you walk, when you reach, when you jump, when you drive, and so many other
80 daily activities. For this reason, they respond well to high frequency and high
110 volume.
145 Perform 3 sets of 30 repetitions. When completing calf exercises take your time
162.5 and go slow—bouncing up and down on the calf raise machine is as ineffective as
it is dumb.
1 Biceps, due to their poor biomechanical positioning, are very hard to truly “kill."
45 For this reason, they are one of the only body parts that can take a beating 6-7
100 days per week. Using the recovery day to grow your “arm farm” is perfectly
130 acceptable and helps to keep things exciting.
160 Abs are easy to neglect and skip after a heavy set of squats and deadlifts. By
190 devoting time on your recovery day to working your abdominals, you ensure even
development and keep yourself from skipping them. If having a slim waistline and
a nice v-taper is important for your goals, include vacuums in your rotation of
abdominal exercises (arguably the best ab exercise there is).

5x3
45
85
110
135
162.5
5x10
3xF
6,493 8,218

e 1b
Wed Fri
Light Heavy
2x5 1x5
 45 45
55 75
80 115
110 155
140 195

3x5
45
80
115
150
167.5
2
45
100
130
160
190

5x3
45
90
115
140
165
5
5x10
3xF
6,593 8,495

e 1c
Wed Fri
Light Heavy
2x5 1x5
45 45
55 75
80 115
110 155
140 195

3x5
45
85
115
150
170
3
45
 100
130
160
190

5x3
45
90
115
140
167.5
5x10
3xF
6,655 8,723

e 2a
Wed Fri
Light Heavy
2x5 1x5
45 45
55 75
80 115
110 155
140 195

3x5
45
80
110
140
160
1
45
100
130
155
187.5

5x3
45
90
115
 140
167.5

5x10
3xF
6,445 8,330

e 2b
Wed Fri
Light Heavy
2x5 1x5
45 45
55 75
80 115
110 155
140 195
3x5
45
80
115
145
165

2
45
100
130
155
187.5

5x3
45
90
115
140
167.5
5x10
3xF
6,545 8,518

e 2c
Wed Fri
Light Heavy
2x5 1x5
45 45
55 75
80 115
110 155
 140 195
3x5
45
85
115
150
170

3
45
100
130
155
187.5

5x3
45
90
115
140
167.5
5x10
3xF
6,655 8,705

e 3a
Wed Fri
Light Heavy
2x5 1x5
45 45
55 75
80 115
110 155
140 195

3x5
45
75
110
140
157.5

1
45
100
125
155
185
 5x3
45
90
115
140
167.5

5x10
3xF
6,383 8,313

e 3b
Wed Fri
Light Heavy
2x5 1x5
45 45
55 75
80 115
110 155
140 195
3x5
45
80
110
145
162.5

2
45
100
125
155
185

5x3
45
90
115
140
167.5
5x10
 3xF
6,493 8,498

e 3c
Wed Fri
Light Heavy
2x5 1x5
45 45
55 75
80 115
110 155
140 195
3x5
45
85
115
150
170
3
45
100
125
155
185

5x3
45
90
115
140
167.5

5x10
3xF
6,655 8,683

e 4a
Wed Fri
Light Heavy
2x5 1x5
45 45
55 75
80 115
110 155
140 195
3x5
45
 75
110
140
157.5
1
45
100
125
155
182.5

5x3
45
90
115
140
170

5x10
3xF
6,383 8,348

e 4b
Wed Fri
Light Heavy
2x5 1x5
45 45
55 75
80 115
110 155
140 195
3x5
45
80
110
145
162.5
2
45
100
125
155
182.5
 5x3
45
90
115
140
170
5x10
3xF
6,493 8,530

e 4c
Wed Fri
Light Heavy
2x5 1x5
45 45
55 75
80 115
110 155
140 195

3x5
45
80
115
150
167.5
3
45
100
125
155
182.5

5x3
45
90
115
140
170

5x10
3xF
6,593 8,713
o the

can adjust the schedule for

our unique schedule or
that each workout is
3 days in a row.

calves, biceps, and abs.

ed—when you stand, when
drive, and so many other
h frequency and high

exercises take your time

machine is as ineffective as
e very hard to truly “kill."
t can take a beating 6-7
m farm” is perfectly

uats and deadlifts. By

dominals, you ensure even
having a slim waistline and
ums in your rotation of
e is).