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Texas Method: Squat Front Squat Squat Squat Front Squat

This document outlines a Texas Method strength training program over 10 weeks. It includes exercises like squats, overhead presses, bench presses, rows, deadlifts, weighted dips and pulls ups. For each exercise, it shows the sets, reps and weight progressed over the weeks, starting lighter and increasing weight each session. The program follows a pattern of heavy sets on Monday, lighter volume work on Wednesday and a single heavy set on Friday for main lifts.

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dbluntman007
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253 views12 pages

Texas Method: Squat Front Squat Squat Squat Front Squat

This document outlines a Texas Method strength training program over 10 weeks. It includes exercises like squats, overhead presses, bench presses, rows, deadlifts, weighted dips and pulls ups. For each exercise, it shows the sets, reps and weight progressed over the weeks, starting lighter and increasing weight each session. The program follows a pattern of heavy sets on Monday, lighter volume work on Wednesday and a single heavy set on Friday for main lifts.

Uploaded by

dbluntman007
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLS, PDF, TXT or read online on Scribd
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Texas Method

You can find more info about this program at StrongLifts.com

Date started 10/1/2007 (modify to what you do)

Week1 Week2
mo we fr mo we
10/1/2007 10/3/2007 10/5/2007 10/8/2007 10/10/2007

Squat Front Squat Squat Squat Front Squat


5x5 3x3 1x1 5x5 3x3

kg 80 64 110 82.5 66
lb 176 140.8 242 181.5 145.2

Overhead Press Bench Press Overhead Press Bench Press Overhead Press
5x5 3x3 1x1 5x5 3x3

kg 40 57.5 55 60 40
lb 88 126.5 121 132 88

Rows Rows Deadlift Rows Rows


5x5 3x3 1x1 5x5 3x3

kg 60 60 140 62.5 62.5


lb 132 132 308 137.5 137.5

Weighted Dips Weighted Dips


3x5 3x5

kg 2.5 5
lb 5.5 11

Weighted Pull-ups Weighted Pull-ups


3x5 3x5

kg 2.5 5
lb 5.5 11
Week2 Week3 Week4
fr mo we fr mo
10/12/2007 10/15/2007 10/17/2007 10/19/2007 10/22/2007

Squat Squat Front Squat Squat Squat


1x2 5x5 3x3 1x3 5x5

100 85 68 95 87.5
220 187 149.6 209 192.5

Bench Press Overhead Press Bench Press Overhead Press Bench Press
1x1 5x5 3x3 1x2 5x5

75 42.5 60 50 62.5
165 93.5 132 110 137.5

Deadlift Rows Rows Deadlift Rows


1x2 5x5 3x3 1x3 5x5

130 65 65 120 67.5


286 143 143 264 148.5

Weighted Dips Weighted Dips


3x5 3x5

7.5 10
16.5 22

Weighted Pull-ups Weighted Pull-ups


3x5 3x5

7.5 10
16.5 22
Week4 Week5
we fr mo we fr
10/24/2007 10/26/2007 10/29/2007 10/31/2007 11/2/2007

Front Squat Squat Squat Front Squat Squat


3x3 1x1 5x5 3x3 1x2

70 115 90 72 105
154 253 198 158.4 231

Overhead Press Bench Press Overhead Press Bench Press Overhead Press
3x3 1x2 5x5 3x3 1x3

42.5 70 45 62.5 47.5


93.5 154 99 137.5 104.5

Rows Deadlift Rows Rows Deadlift


3x3 1x1 5x5 3x3 1x2

67.5 145 70 70 135


148.5 319 154 154 297

Weighted Dips
3x5

12.5
27.5

ed Pull-ups Weighted Pull-ups Weighted Pull-ups


3x5

12.5
27.5
Week6 Week7
mo we fr mo we
11/5/2007 11/7/2007 11/9/2007 11/12/2007 11/14/2007

Squat Front Squat Squat Squat Front Squat


5x5 3x3 1x3 5x5 3x3

92.5 74 100 95 76
203.5 162.8 220 209 167.2

Bench Press Overhead Press Bench Press Overhead Press Bench Press
5x5 3x3 1x3 5x5 3x3

65 45 70 47.5 65
143 99 154 104.5 143

Rows Rows Deadlift Rows Rows


5x5 3x3 1x3 5x5 3x3

72.5 72.5 125 75 75


159.5 159.5 275 165 165

Weighted Dips Weighted Dips


3x5 3x5

15 17.5
33 38.5

Weighted Pull-ups Weighted Pull-ups


3x5 3x5

15 17.5
33 38.5
Week7 Week8 Week9
fr mo we fr mo
11/16/2007 11/19/2007 11/21/2007 11/23/2007 11/26/2007

Squat Squat Front Squat Squat Squat


1x1 5x5 3x3 1x2 5x5

120 97.5 78 110 100


264 214.5 171.6 242 220

Overhead Press Bench Press Overhead Press Bench Press Overhead Press
1x1 5x5 3x3 1x1 5x5

57.5 67.5 47.5 80 50


126.5 148.5 104.5 176 110

Deadlift Rows Rows Deadlift Rows


1x1 5x5 3x3 1x2 5x5

150 77.5 77.5 140 80


330 170.5 170.5 308 176

Weighted Dips Weighted Dips


3x5 3x5

20 22.5
44 49.5

Weighted Pull-ups Weighted Pull-ups


3x5 3x5

20 22.5
44 49.5
Week9 Week10
we fr mo we fr
11/28/2007 11/30/2007 12/3/2007 12/5/2007 12/7/2007

Front Squat Squat Squat Front Squat Squat


3x3 1x3 5x5 3x3 1x1

80 105 102.5 82 125


176 231 225.5 180.4 275

Bench Press Overhead Press Bench Press Overhead Press Bench Press
3x3 1x2 5x5 3x3 1x2

67.5 55 70 50 75
148.5 121 154 110 165

Rows Deadlift Rows Rows Deadlift


3x3 1x3 5x5 3x3 1x1

80 130 82.5 82.5 155


176 286 181.5 181.5 341

Weighted Dips
3x5

25
55

ed Pull-ups Weighted Pull-ups


3x5

25
55

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