Texas MethodEnter your current 5x5 PRs in the Yellow cells.Enter
the RM Factor in the Blue cells. RM Factor is the % of your 5x5 PR
you would attempt a 5RM for.Enter amount to increase each lift per
week in the Purple cells.Enter the smallest weight increment to be
used during your 90% 3x5 Bench and all Friday Press/Bench RMs in
the Tan cell.Change the Green "RM" numbers above the Friday
routines to match your desired RM attempt.LiftsStart
WeightEstimatedWeekly Increase1RM2RM3RM5RMRM
FactorSquat305383373363340111.5%5Bench220266258253237107.5%5Press155189185178168108.5%5Deadlift370416405393370100.0%5Clean110138135130123111.5%2.5Smallest
Weight Increment:2.5
`Texas MethodSets x
RepMonWedFriMonWedFriMonWedFriMediumLightHeavyMediumLightHeavyMediumLightHeavy5x52x51x55x52x51x55x52x51x5SquatWarm-up2x54545454545454545451x512095135120951351251001401x31801402001851452051851502101x2240190270245195275250200280Work
Sets3052403403102453453152503505x51RM3x55x52RMBenchWarm-up2x545454545451x5110130951101301x31501851351551801x2195235175200235Work
Sets220265197.5225262.53x55x51RM3x5PressWarm-up2x5454545451x58585100851x31051051301051x2130130155130Work
Sets155155187.51551x51x51x5DeadliftWarm-up2x51451501501x32202252251x2310315320Work
Sets3703753805x35x35x3CleanWarm-up2x54545451x56060601x37575801x2909595Work
Sets110112.5115Back ExWork Sets5x105x105x10Chin-UpWork
Sets3xF3xF3xFVOLUME21,6157,9009,16019,8508,8438,70522,2108,0759,630
`Texas MethodSets x
RepMonWedFriMonWedFriMonWedFriMediumLightHeavyMediumLightHeavyMediumLightHeavy5x52x51x55x52x51x55x52x51x5SquatWarm-up2x54545454545454545451x51251001401301001401301001451x31901502101951552151951552151x2255200280260205285260205290Work
Sets3202553553252603603302603653x55x53RM3x5BenchWarm-up2x5454545451x51001151301001x31401601801401x2180205235180Work
Sets202.5230262.52055x52RM3x55x53RMPressWarm-up2x545454545451x58510085901001x31101301101151301x2135155135140160Work
Sets160187.51601651901x51x51x5DeadliftWarm-up2x51501551551x32302302351x2325330335Work
Sets3853903955x35x35x3CleanWarm-up2x54545451x56065651x38080851x295100100Work
Sets117.5120122.5Back ExWork Sets5x105x105x10Chin-UpWork
Sets3xF3xF3xFVOLUME20,3959,1189,08322,8458,30010,07821,0059,2309,523
