Texas Method Program

TexasMethodTraining.com
5 RM 5RM 5RM
Squat 100 Strict Press 100 Deadlift 100
Bench Press 100 Power Clean 100

Week Day Lift Sets Reps Weight

1 1 Squat 5 5 90
1 1 Bench Press 5 5 90
1 1 Deadlift 5 5 90
1 2 Squat 2 5 72
1 2 Strict Press 3 5 90
1 2 Chin Ups 3 Max Reps N/A
1 2 Back Extensions 5 5 N/A
1 3 Squat 1 5 Max
1 3 Bench Press 1 5 Max
1 3 Deadlift 1 5 Max
*Update new 5 RM into grey boxes for Week 2

Squat 110 Bench Press 110 Deadlift 110

Week Day Lift Sets Reps Weight
2 1 Squat 5 5 99
2 1 Bench Press 5 5 99
2 1 Deadlift 5 5 99
2 2 Squat 2 5 79.2
2 2 Strict Press 3 5 90
2 2 Chin Ups 3 Max Reps N/A
2 2 Back Extensions 5 5 N/A
2 3 Squat 1 5 Max
2 3 Bench Press 1 5 Max
2 3 Deadlift 1 5 Max
*Update new 5 RM into grey boxes for Week 3

Squat 120 Bench Press 120 Deadlift 120

Week Day Lift Sets Reps Weight
3 1 Squat 5 5 108
3 1 Bench Press 5 5 108
3 1 Deadlift 5 5 108
3 2 Squat 2 5 86.4
3 2 Strict Press 3 5 90
3 2 Chin Ups 3 Max reps N/A
3 2 Back Extensions 5 5 N/A
3 3 Squat 1 5 Max
3 3 Bench Press 1 5 Max
3 3 Deadlift 1 5 Max
*Continue in the same format by updating your new 5 RM in the grey boxes to find out your new working weights
 Squat 110 Bench Press 110 Deadlift 110
Week Day Lift Sets Reps Weight
4 1 Squat 5 5 99
4 1 Bench Press 5 5 99
4 1 Deadlift 5 5 99
4 2 Squat 2 5 79.2
4 2 Strict Press 3 5 0
4 2 Chin Ups 3 Max Reps N/A
4 2 Back Extensions 5 5 N/A
4 3 Squat 1 5 Max
4 3 Bench Press 1 5 Max
4 3 Deadlift 1 5 Max
*Update new 5 RM into grey boxes for Week 3

Squat 120 Bench Press 120 Deadlift 120

Week Day Lift Sets Reps Weight
5 1 Squat 5 5 108
5 1 Bench Press 5 5 108
5 1 Deadlift 5 5 108
5 2 Squat 2 5 86.4
5 2 Strict Press 3 5 0
5 2 Chin Ups 3 Max reps N/A
5 2 Back Extensions 5 5 N/A
5 3 Squat 1 5 Max
5 3 Bench Press 1 5 Max
5 3 Deadlift 1 5 Max
*Continue in the same format by updating your new 5 RM in the grey boxes to find out your new working weights
new working weights
new working weights
Q: How many days a week will I be training with the Teas Method?
A: The Texas Method is a 3 day/week training program that will require 100% effort each session and plenty of
rest/recovery in between.

Q: What if I fail to get a new 5RM on Intensity Day?

A: No sweat, repeat your numbers for the following week. If you’re still unable to progress in the following week,
it’s time to look at things outside of the gym. Are you sleeping/recovering/eating enough? Maybe you need to
back the weights down and build back up?

Q: Can I do regular Pull Ups instead of Chin Ups?

A: Sure

Q: If I'm in a crunch for time on a given week, can I do these 3 days back to back to back?
A: It would be wise to give yourself a day off or two in between each training day to allow your body to
rest/recover. This will give yourself the best chance to hit your new 5 RM at the end of the week.

Q: Can I add my own accessory movements at the end of the training day?
A: It's not advisable. However, if you do opt for accessory movements, remember they are only meant to assist
your lifts so don't do anything that will be detrimental and/or hinder your next training day.

Q: Why is Day 2 so light, I feel like I can go heavier?

A: The second day of each work is intended to be a recovery day. This is to allow your body to recover and grow, so
you can give day 3 a strong effort at hitting a new 5RM. Don’t disregard this session. Recovery days are just as
important as Volume and Intensity days.

Q: How long should I rest in between sets?

A: Typically 2-3 minutes should be enough. If it’s a tough and heavy session and you feel like you need more time,
take more time. Do another working set when you feel recovered enough to hit the next set for the allotted reps
with impeccable form. With that said, you shouldn’t need more than 5 minutes between working sets. You’re just
milking it and probably browsing social media at that point.

Q: I’ve seen versions of Texas Method that has Power Cleans or Barbell Rows on Day 3 instead of Deadlifts, may I
do those instead?
A: It really depends on your goals. If you’ve been taught how to Power Clean and are proficient at the movement,
then that is fine. If you are not looking to find a new 5RM for deadlift, and opt to Barbell Row instead, that is fine
too. This template can be modified in a number of different ways, just keep in mind the underlying principles of
the program.
If you're uncomfortable warming up or just looking for a suggestion, here is a very simple progression to warm up to your w
Bar- 1 set x 10 reps
50%- 1 set x 5 reps
70%- 1 set x 5 reps
80%- 1 set x 5 reps
90%-1 set x 5 reps
Time to Work!
% is based off of working weight for the day
gression to warm up to your working weight: