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Template for the Texas Method program, baby's first program after running out linear gains on Starting Strength or Stronglifts.
This is a two-week rotation of exercises; that's why it looks so odd compared to other three-day-a-week programs.
Rest periods are merely recommendations, adjust to your body's requirements.
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Based off the spreadsheet found here (and is required reading for how it works): https://docs.google.com/spreadsheet/ccc?key=0AnnDjspTjVUAdGdpeWNQanYyZGRtdW5YLTR2Z1ItQmc
Barbell Deep Squat
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5x5 reps |
rest: 240s
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Barbell Bench Press
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5x5 reps |
rest: 240s
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Barbell Deadlift
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1x5 reps |
rest: 240s
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Barbell Deep Squat
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2x5 reps |
rest: 180s
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Barbell Shoulder Press
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3x5 reps |
rest: 180s
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Barbell Bent-Over Row
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5x8 reps |
rest: 240s
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Barbell Deep Squat
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1x5 reps |
rest: 240s
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Barbell Bench Press
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1x1 reps |
rest: 240s
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Barbell Clean
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5x3 reps |
rest: 240s
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Barbell Deep Squat
|
5x5 reps |
rest: 240s
|
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Barbell Shoulder Press
|
5x5 reps |
rest: 180s
|
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Barbell Deadlift
|
1x5 reps |
rest: 180s
|
Barbell Deep Squat
|
2x5 reps |
rest: 180s
|
||
Barbell Bench Press
|
3x5 reps |
rest: 180s
|
||
Barbell Bent-Over Row
|
5x8 reps |
rest: 240s
|
Barbell Deep Squat
|
1x5 reps |
rest: 240s
|
||
Barbell Shoulder Press
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1x1 reps |
rest: 240s
|
||
Barbell Clean
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5x3 reps |
rest: 240s
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