Start Estimated
Enter your current 5x5 PRs in the Yellow cells. Lifts Weight 1RM 2RM
Enter the RM Factor in the Blue cells. RM Factor is the % of your 5x5 PR Squat 305 383 373
you would attempt a 5RM for.
Enter amount to increase each lift per week in the Purple cells. Bench 220 266 258
Enter the smallest weight increment to be used during your 90% 3x5 Press 155 189 185
Bench and all Friday Press/Bench RMs in the Tan cell.
Change the Green "RM" numbers above the Friday routines to match Deadlift 370 416 405
your desired RM attempt. Clean 110 138 135
Smallest W
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Mon Wed Fri Mon Wed Fri
Texas Method Sets x Rep
Medium Light Heavy Medium Light Heavy
5x5 2x5 1x5 5x5 2x5 1x5
2x5 45 45 45 45 45 45
1x5 120 95 135 120 95 135
Squat Warm-up 1x3 180 140 200 185 145 205
1x2 240 190 270 245 195 275
Work Sets 305 240 340 310 245 345
5x5 1RM 3x5
2x5 45 45 45
1x5 110 130 95
Bench Warm-up 1x3 150 185 135
1x2 195 235 175
Work Sets 220 265 197.5
3x5 5x5 1RM
2x5 45 45 45
Warm-up 1x5 85 85 100
Press 1x3 105 105 130
1x2 130 130 155
Work Sets 155 155 187.5
1x5 1x5
2x5 145 150
Warm-up 1x3 220 225
Deadlift 1x2 310 315
Work Sets 370 375
5x3 5x3
2x5 45 45
1x5 60 60
Clean Warm-up 1x3 75 75
1x2 90 95
Work Sets 110 112.5
Back Ex Work Sets 5x10 5x10
Chin-Up Work Sets 3xF 3xF
VOLUME 21,615 7,900 9,160 19,850 8,843 8,705
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Mon Wed Fri Mon Wed Fri
Texas Method Sets x Rep
Medium Light Heavy Medium Light Heavy
5x5 2x5 1x5 5x5 2x5 1x5
2x5 45 45 45 45 45 45
1x5 125 100 140 130 100 140
Squat Warm-up
Squat Warm-up 1x3 190 150 210 195 155 215
1x2 255 200 280 260 205 285
Work Sets 320 255 355 325 260 360
3x5 5x5 3RM
2x5 45 45 45
1x5 100 115 130
Bench Warm-up 1x3 140 160 180
1x2 180 205 235
Work Sets 202.5 230 262.5
5x5 2RM 3x5
2x5 45 45 45
Warm-up 1x5 85 100 85
Press 1x3 110 130 110
1x2 135 155 135
Work Sets 160 187.5 160
1x5 1x5
2x5 150 155
Warm-up 1x3 230 230
Deadlift 1x2 325 330
Work Sets 385 390
5x3 5x3
2x5 45 45
1x5 60 65
Clean Warm-up 1x3 80 80
1x2 95 100
Work Sets 117.5 120
Back Ex Work Sets 5x10 5x10
Chin-Up Work Sets 3xF 3xF
VOLUME 20,395 9,118 9,083 22,845 8,300 10,078
Estimated Weekly
3RM 5RM RM Factor Increase
363 340 111.5% 5
253 237 107.5% 5
178 168 108.5% 5
393 370 100.0% 5
130 123 111.5% 2.5
Smallest Weight Increment: 2.5
Mon Wed Fri
Medium Light Heavy
5x5 2x5 1x5
45 45 45
125 100 140
185 150 210
250 200 280
315 250 350
5x5 2RM
45 45
110 130
155 180
200 235
225 262.5
3x5
45
85
105
130
155
1x5
150
225
320
380
5x3
45
60
80
95
115
5x10
3xF
22,210 8,075 9,630
Mon Wed Fri
Medium Light Heavy
5x5 2x5 1x5
45 45 45
130 100 145
195 155 215
260 205 290
330 260 365
3x5
45
100
140
180
205
5x5 3RM
45 45
90 100
115 130
140 160
165 190
1x5
155
235
335
395
5x3
45
65
85
100
122.5
5x10
3xF
21,005 9,230 9,523
