The Texas Method calculator below builds your full program from your lifts. Enter your maxes (or pull them from your saved profile), pick your units and rounding, and it generates every week, training day, and set with the exact weight and reps to use. No spreadsheet download required - the plan is generated live, right on this page.
Texas Method Program Generator
Enter your one-rep maxes to build your personalized program.
| Lift | Sets |
|---|---|
| × |
No lifts (rest or accessory day).
Week 1
| Lift | Sets |
|---|---|
| Squat | 245 lb× 590%245 lb× 590%245 lb× 590%245 lb× 590%245 lb× 590% |
| Bench Press | 175 lb× 590%175 lb× 590%175 lb× 590%175 lb× 590%175 lb× 590% |
| Deadlift (1x5) | 315 lb× 590% |
| Lift | Sets |
|---|---|
| Squat (light) | 195 lb× 572%195 lb× 572% |
| Overhead Press | 85 lb× 572%85 lb× 572%85 lb× 572% |
| Lift | Sets |
|---|---|
| Squat | 215 lb× 580%245 lb× 590%270 lb× 5100% |
| Bench Press | 155 lb× 580%175 lb× 590%195 lb× 5100% |
| Deadlift (1x5 PR) | 280 lb× 580%315 lb× 590%350 lb× 5100% |
Week 2
| Lift | Sets |
|---|---|
| Squat | 250 lb× 590%250 lb× 590%250 lb× 590%250 lb× 590%250 lb× 590% |
| Bench Press | 175 lb× 590%175 lb× 590%175 lb× 590%175 lb× 590%175 lb× 590% |
| Deadlift (1x5) | 320 lb× 590% |
| Lift | Sets |
|---|---|
| Squat (light) | 200 lb× 572%200 lb× 572% |
| Overhead Press | 85 lb× 572%85 lb× 572%85 lb× 572% |
| Lift | Sets |
|---|---|
| Squat | 220 lb× 580%250 lb× 590%275 lb× 5100% |
| Bench Press | 155 lb× 580%175 lb× 590%195 lb× 5100% |
| Deadlift (1x5 PR) | 285 lb× 580%320 lb× 590%355 lb× 5100% |
Week 3
| Lift | Sets |
|---|---|
| Squat | 255 lb× 590%255 lb× 590%255 lb× 590%255 lb× 590%255 lb× 590% |
| Bench Press | 180 lb× 590%180 lb× 590%180 lb× 590%180 lb× 590%180 lb× 590% |
| Deadlift (1x5) | 320 lb× 590% |
| Lift | Sets |
|---|---|
| Squat (light) | 200 lb× 572%200 lb× 572% |
| Overhead Press | 85 lb× 572%85 lb× 572%85 lb× 572% |
| Lift | Sets |
|---|---|
| Squat | 225 lb× 580%255 lb× 590%280 lb× 5100% |
| Bench Press | 160 lb× 580%180 lb× 590%200 lb× 5100% |
| Deadlift (1x5 PR) | 285 lb× 580%320 lb× 590%360 lb× 5100% |
Week 4
| Lift | Sets |
|---|---|
| Squat | 255 lb× 590%255 lb× 590%255 lb× 590%255 lb× 590%255 lb× 590% |
| Bench Press | 180 lb× 590%180 lb× 590%180 lb× 590%180 lb× 590%180 lb× 590% |
| Deadlift (1x5) | 325 lb× 590% |
| Lift | Sets |
|---|---|
| Squat (light) | 205 lb× 572%205 lb× 572% |
| Overhead Press | 90 lb× 572%90 lb× 572%90 lb× 572% |
| Lift | Sets |
|---|---|
| Squat | 230 lb× 580%255 lb× 590%285 lb× 5100% |
| Bench Press | 160 lb× 580%180 lb× 590%200 lb× 5100% |
| Deadlift (1x5 PR) | 290 lb× 580%325 lb× 590%365 lb× 5100% |
Week 5
| Lift | Sets |
|---|---|
| Squat | 260 lb× 590%260 lb× 590%260 lb× 590%260 lb× 590%260 lb× 590% |
| Bench Press | 185 lb× 590%185 lb× 590%185 lb× 590%185 lb× 590%185 lb× 590% |
| Deadlift (1x5) | 330 lb× 590% |
| Lift | Sets |
|---|---|
| Squat (light) | 210 lb× 572%210 lb× 572% |
| Overhead Press | 90 lb× 572%90 lb× 572%90 lb× 572% |
| Lift | Sets |
|---|---|
| Squat | 235 lb× 580%260 lb× 590%290 lb× 5100% |
| Bench Press | 165 lb× 580%185 lb× 590%205 lb× 5100% |
| Deadlift (1x5 PR) | 295 lb× 580%330 lb× 590%370 lb× 5100% |
Week 6
| Lift | Sets |
|---|---|
| Squat | 265 lb× 590%265 lb× 590%265 lb× 590%265 lb× 590%265 lb× 590% |
| Bench Press | 185 lb× 590%185 lb× 590%185 lb× 590%185 lb× 590%185 lb× 590% |
| Deadlift (1x5) | 335 lb× 590% |
| Lift | Sets |
|---|---|
| Squat (light) | 215 lb× 572%215 lb× 572% |
| Overhead Press | 95 lb× 572%95 lb× 572%95 lb× 572% |
| Lift | Sets |
|---|---|
| Squat | 235 lb× 580%265 lb× 590%295 lb× 5100% |
| Bench Press | 165 lb× 580%185 lb× 590%205 lb× 5100% |
| Deadlift (1x5 PR) | 300 lb× 580%335 lb× 590%375 lb× 5100% |
Week 7
| Lift | Sets |
|---|---|
| Squat | 270 lb× 590%270 lb× 590%270 lb× 590%270 lb× 590%270 lb× 590% |
| Bench Press | 190 lb× 590%190 lb× 590%190 lb× 590%190 lb× 590%190 lb× 590% |
| Deadlift (1x5) | 340 lb× 590% |
| Lift | Sets |
|---|---|
| Squat (light) | 215 lb× 572%215 lb× 572% |
| Overhead Press | 95 lb× 572%95 lb× 572%95 lb× 572% |
| Lift | Sets |
|---|---|
| Squat | 240 lb× 580%270 lb× 590%300 lb× 5100% |
| Bench Press | 165 lb× 580%190 lb× 590%210 lb× 5100% |
| Deadlift (1x5 PR) | 305 lb× 580%340 lb× 590%380 lb× 5100% |
Week 8
| Lift | Sets |
|---|---|
| Squat | 275 lb× 590%275 lb× 590%275 lb× 590%275 lb× 590%275 lb× 590% |
| Bench Press | 190 lb× 590%190 lb× 590%190 lb× 590%190 lb× 590%190 lb× 590% |
| Deadlift (1x5) | 345 lb× 590% |
| Lift | Sets |
|---|---|
| Squat (light) | 220 lb× 572%220 lb× 572% |
| Overhead Press | 95 lb× 572%95 lb× 572%95 lb× 572% |
| Lift | Sets |
|---|---|
| Squat | 245 lb× 580%275 lb× 590%305 lb× 5100% |
| Bench Press | 170 lb× 580%190 lb× 590%210 lb× 5100% |
| Deadlift (1x5 PR) | 305 lb× 580%345 lb× 590%385 lb× 5100% |
- The Texas Method progresses WEEKLY, not session to session. Monday's 5x5 volume drives adaptation; Friday is where you test and set a new 5-rep max.
- Monday: 5 sets of 5 across at ~90% of your 5-rep max. This is the hardest day - aim to complete all 25 reps. (If you supply a 1RM, the generator first derives your 5RM at ~86% of it.)
- Wednesday: light/recovery at ~80% of Monday's load. Squat is lighter; press and bench alternate so each is trained twice across the week.
- Friday: ramp up and hit a single top set of 5 at a new 5-rep PR. Beating last week's 5RM is the weekly goal.
- When Friday PRs stall, reduce Monday volume slightly or run a planned reset; persistent stalls signal it is time for a more advanced block.
- Deadlift is run as a single heavy set of 5 (1x5), not 5x5, to manage recovery.
What Is the Texas Method Program?
A 3-day weekly-progression template for intermediates: a high-volume 5x5 day, a light recovery day, and an intensity day where you set a new 5-rep PR. Progress is weekly, not every session.
The generator above projects the success path of the program: it assumes you hit the prescribed reps so you can see exactly how the weights climb. Every failure, deload, and progression rule is summarized in the "How to progress" notes under your generated plan, because those branches cannot be captured in a fixed week-by-week table.
Program Source
Mark Rippetoe & Justin Lascek, Practical Programming for Strength Training (Texas Method); Glenn Pendlay's popularization.
Weights are projections based on the canonical program math. Adjust loads to your own recovery and progress; if a prescribed set is too heavy, follow the program's reset or rotation rule rather than grinding.
See where your maxes rank
Run the same squat, bench, and deadlift through the FitnessVolt Strength Score to get your percentile against millions of real lifters, from beginner to elite.