Free in the appIntermediate3 days / week6 weeks

Texas Method 6-Week Strength Template

Classic Texas Method template: weekly volume, light, and intensity days to drive progressive strength gains in the squat, bench/press, and deadlift.

Equipment: Barbell, Dumbbells, Machines, Bodyweight
Style: Heavy, Volume

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About this program

A 6-week, 3-day-per-week Texas Method template using barbell basics. Each week has a high-volume day, a lighter recovery day, and a heavy intensity day. Percentages are based on current 1RMs for the main lifts; accessories use RPE.

The program

Here's week 1 of 6. Percentages are of your one-rep max (1RM). In the app, weights are calculated for you.

See it with your weights

Enter your one-rep max and every percentage below turns into a weight you can load.

Squat — 1RM

Bench Press — 1RM

Strict Press — 1RM

Deadlift — 1RM

Don't know your max? Estimate it from a recent set →

Week 1

Day 1 Volume Day
Squat Texas Method volume squat 5 × 5 @ 75%
Bench Press Bench as main upper lift this week 5 × 5 @ 75%
Barbell Row 3 × 8 (RPE 7–8)
Lat Pulldown 3 × 8–12 (RPE 7)
Tricep Pushdown 3 × 10–12 (RPE 7)

Day 2 Light / Recovery

Squat Light squats ~80% of Day 1 load	3 × 5 @ 60%
Strict Press Light press; opposite lift of Day 1 bench	3 × 5 @ 65%
Romanian Deadlift Use moderate load, focus on hamstrings and control	3 × 6–8 (RPE 7)
Hyperextensions	3 × 10–15 (RPE 7)
Cable Crunch	3 × 10–15 (RPE 7)

Day 3 Rest

Day 4 Intensity Day

Squat Work up to a heavy but solid set of 5	1 × 5 @ 85%
Bench Press Heavy bench single top set of 5	1 × 5 @ 85%
Deadlift Heavy deadlift set of 5	1 × 5 @ 80%
Dumbbell Row	3 × 6–8 (RPE 7–8)
Barbell Curl	2 × 10–12 (RPE 7)

Day 5 Rest
Day 6 Rest
Day 7 Rest

Week 2
Week 3
Week 4
Week 5
Week 6

Weeks 2–6 are free in the Capazity app

Get the full 6-week program with every session scheduled, your weights calculated from your own maxes and each set logged as you go.

Download on theApp Store

Get it onGoogle Play

Open theWeb App

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Squat Texas Method volume squat	5 × 5 @ 75%
Bench Press Bench as main upper lift this week	5 × 5 @ 75%
Barbell Row	3 × 8 (RPE 7–8)
Lat Pulldown	3 × 8–12 (RPE 7)
Tricep Pushdown	3 × 10–12 (RPE 7)