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The Cowboy Method (Was "The Big Texas Method") : Mon Squat Wed Front Squat

This document outlines a 13-week training program called "The Cowboy Method" for squats and front squats. It involves weekly progression in weight and reps over multiple sets. Main exercises are performed on Mondays and Wednesdays, with testing days on Fridays to measure rep maxes. Deload weeks with lighter weight are included after weeks 4, 8, and 12 to allow for recovery.

Uploaded by

Trevor Albert
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188 views4 pages

The Cowboy Method (Was "The Big Texas Method") : Mon Squat Wed Front Squat

This document outlines a 13-week training program called "The Cowboy Method" for squats and front squats. It involves weekly progression in weight and reps over multiple sets. Main exercises are performed on Mondays and Wednesdays, with testing days on Fridays to measure rep maxes. Deload weeks with lighter weight are included after weeks 4, 8, and 12 to allow for recovery.

Uploaded by

Trevor Albert
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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by Chad Wesley Smith,

The Cowboy Method (was "The Big Texas Method") inspired by "The Texas Method
To edit this sheet Go to 'File' and choose 'Make a Copy' or 'Download as' Notation: Weight x Reps x Sets
Notes on ATG
Exercise Squat Front Squat
1RM 100 100

Week 1 Mon Squat Wed Front Squat


60x5 x10, 45-60 sec rest 55x5
60x5
65x5
70x5
75x5

Week 2 Mon Squat Wed Front Squat


68x4 x10, 75-90 sec rest 60x3
65x3
70x3
75x3
80x3

Week 3 Mon Squat Wed Front Squat


75x3 x10, 105-120 sec rest 65x5
70x4
75x3
80x2
85x1+

Week 4 Mon Squat Wed Front Squat


Deload 60x5 x3 60x3 x3

Week 5 Mon Squat Wed Front Squat


65x5 x8, 60-75 sec rest 60x4
68x4
75x4
83x4

Week 6 Mon Squat Wed Front Squat


73x3 x8, 90-120 sec rest 65x3
73x3
80x2
88x2

Week 7 Mon Squat Wed Front Squat


80x3 x8, 120-135 sec rest 70x4
78x3
85x2
93x1+

Week 8 Mon Squat Wed Front Squat


Deload 65x5 x3 65x3 x3
Week 9 Mon Squat Wed Front Squat
70x5 x5, 75-90 sec rest 65x3
75x3
85x3

Week 10 Mon Squat Wed Front Squat


78x4 x5, 105-120 sec rest 70x2
80x2
90x2

Week 11 Mon Squat Wed Front Squat


85x3 x5, 135-150 sec rest 75x3
85x2
95x1+

Week 12 Mon Squat Wed Front Squat


Deload 70x5 x3 70x3 x3

Week 13 Mon Front Squat Wed


to 1RM Eat Cake
by Chad Wesley Smith,
inspired by "The Texas Method"
tion: Weight x Reps x Sets

Fri Squat
to 10RM

Fri Squat
to 8RM

Fri Squat
to 5RM

Fri
& Hold with 95% of
Goal Weight

Fri Squat
to 8RM

Fri Squat
to 5RM

Fri Squat
to 3RM

Fri
& Hold with 100%
of Goal Weight
Fri Squat
to 5RM

Fri Squat
to 3RM

Fri Squat
to 2RM

Fri
& Hold with 105%
of Goal Weight

Fri Squat
to 1RM

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