Texas Method

By Mark Rippetoe

A good program for intermediate lifters from the famous Mark Rippetoe. A good choice when you can't progress anymore adding weight each workout - here you add weight weekly.

Volume Day BP

  • 1

    Squat

    5x5
    165
    Finish Day Script:
    Barbell
    Plates for each bar side
    47.5 lb-1.25
    82.5 lb-10/5/2.5/1.25
    132.5 lb-25/10/5/2.5/1.25
    166.5 lb
    -45/10/5
    Warmup
    Warmup
    Warmup

    State variables:

    • lb
    • lb
  • 2

    Bench Press

    5x5
    135
    Finish Day Script:
    Barbell
    Plates for each bar side
    67.5 lb-10/1.25
    107.5 lb-25/5/1.25
    -45
    Warmup
    Warmup
    Warmup

    State variables:

    • lb
    • lb
  • 3

    Deadlift

    5
    180
    Finish Day Script:
    Barbell
    Plates for each bar side
    52.5 lb-2.5/1.25
    90 lb-10/10/2.5
    142.5 lb-45/2.5/1.25
    -45/10/10/2.5
    Warmup
    Warmup
    Warmup
    State Variables changes
    • fiverm: 200 lb -> 205 lb

    State variables:

    • lb
    • lb
  • 4

    Bicep Curl

    3x10
    50
    Increase by 5lb after 3 successful attempts.
    Finish Day Script:
    Dumbbell
    Plates for each bar side
    25 lb-5/2.5
    40 lb-10/5
    -10/10
    Warmup
    Warmup

    State variables:

    • lb

Recovery Day BP

  • 1

    Squat

    2x5
    132.5
    Finish Day Script:
    Barbell
    Plates for each bar side
    65 lb-10
    105 lb-25/5
    133.2 lb
    -25/10/5/2.5/1.25
    Warmup
    Warmup
    Warmup

    State variables:

    • lb
    • lb
  • 2

    Overhead Press

    3x5
    70
    Finish Day Script:
    Barbell
    Plates for each bar side
    57.5 lb-5/1.25
    72 lb
    -10/2.5
    Warmup

    State variables:

    • lb
    • lb
  • 3

    Chin Up

    3x1+
    BW
    Bodyweight
    Plates for each bar side
    -None

    State variables:

    • lb
  • 4

    Back Extension

    5x10
    BW
    Increase by 5lb after 3 successful attempts.
    Finish Day Script:
    Bodyweight
    Plates for each bar side
    -None

    State variables:

    • lb

Intensity Day BP

  • 1

    Squat

    5
    190
    Finish Day Script:
    Barbell
    Plates for each bar side
    55 lb-5
    95 lb-25
    150 lb-45/5/2.5
    -45/25/2.5
    Warmup
    Warmup
    Warmup

    State variables:

    • lb
    • lb
  • 2

    Bench Press

    5
    155
    Finish Day Script:
    Barbell
    Plates for each bar side
    77.5 lb-10/5/1.25
    122.5 lb-25/10/2.5/1.25
    -45/10
    Warmup
    Warmup
    Warmup

    State variables:

    • lb
    • lb
  • 3

    Power Clean

    5x3
    100
    Increase by 5lb after 3 successful attempts.
    Finish Day Script:
    Barbell
    Plates for each bar side
    50 lb-2.5
    80 lb-10/5/2.5
    -25/2.5
    Warmup
    Warmup

    State variables:

    • lb

Volume Day OH

  • 1

    Squat

    5x5
    165
    Finish Day Script:
    Barbell
    Plates for each bar side
    47.5 lb-1.25
    82.5 lb-10/5/2.5/1.25
    132.5 lb-25/10/5/2.5/1.25
    166.5 lb
    -45/10/5
    Warmup
    Warmup
    Warmup

    State variables:

    • lb
    • lb
  • 2

    Overhead Press

    5x5
    90
    Finish Day Script:
    Barbell
    Plates for each bar side
    70 lb-10/2.5
    -10/10/2.5
    Warmup

    State variables:

    • lb
    • lb
  • 3

    Deadlift

    5
    180
    Finish Day Script:
    Barbell
    Plates for each bar side
    52.5 lb-2.5/1.25
    90 lb-10/10/2.5
    142.5 lb-45/2.5/1.25
    -45/10/10/2.5
    Warmup
    Warmup
    Warmup
    State Variables changes
    • fiverm: 200 lb -> 205 lb

    State variables:

    • lb
    • lb
  • 4

    Bicep Curl

    3x10
    50
    Increase by 5lb after 3 successful attempts.
    Finish Day Script:
    Dumbbell
    Plates for each bar side
    25 lb-5/2.5
    40 lb-10/5
    -10/10
    Warmup
    Warmup

    State variables:

    • lb

Recovery Day OH

  • 1

    Squat

    2x5
    132.5
    Finish Day Script:
    Barbell
    Plates for each bar side
    65 lb-10
    105 lb-25/5
    133.2 lb
    -25/10/5/2.5/1.25
    Warmup
    Warmup
    Warmup

    State variables:

    • lb
    • lb
  • 2

    Bench Press

    3x5
    107.5
    Finish Day Script:
    Barbell
    Plates for each bar side
    52.5 lb-2.5/1.25
    85 lb-10/10
    108 lb
    -25/5/1.25
    Warmup
    Warmup

    State variables:

    • lb
    • lb
  • 3

    Chin Up

    3x1+
    BW
    Bodyweight
    Plates for each bar side
    -None

    State variables:

    • lb
  • 4

    Back Extension

    5x10
    BW
    Increase by 5lb after 3 successful attempts.
    Finish Day Script:
    Bodyweight
    Plates for each bar side
    -None

    State variables:

    • lb

Intensity Day OH

  • 1

    Squat

    5
    190
    Finish Day Script:
    Barbell
    Plates for each bar side
    55 lb-5
    95 lb-25
    150 lb-45/5/2.5
    -45/25/2.5
    Warmup
    Warmup
    Warmup

    State variables:

    • lb
    • lb
  • 2

    Overhead Press

    5
    105
    Finish Day Script:
    Barbell
    Plates for each bar side
    52.5 lb-2.5/1.25
    82.5 lb-10/5/2.5/1.25
    -25/5
    Warmup
    Warmup

    State variables:

    • lb
    • lb
  • 3

    Power Clean

    5x3
    100
    Increase by 5lb after 3 successful attempts.
    Finish Day Script:
    Barbell
    Plates for each bar side
    50 lb-2.5
    80 lb-10/5/2.5
    -25/2.5
    Warmup
    Warmup

    State variables:

    • lb