Texas Method, on your phone
Three days a week: volume, light, then a new best set.
How it works
- Monday, volume: 5 sets of 5 at about 90% of Friday's top set.
- Wednesday, light: a few easy sets at about 80%, to recover and practise.
- Friday, intensity: work up to one heavy set of 5, aiming for a new best. Later on, 3s, 2s or singles.
- The squat runs all three days. Bench press and overhead press often alternate weeks, with a pull on Monday.
- It's built for lifters whose beginner gains have slowed and who now add weight weekly rather than every session.
What SpreadLift does for you
- Today's sets with exact kg or lb, worked out from your numbers.
- Plates per side for your bar and collars, with warm-ups if you want them.
- One-thumb logging, so your sessions stay quick.
Is it for you?
Lifters coming off a beginner program who can train three days a week and recover from one hard day.
Questions
What if I miss Friday's set of 5?
Repeat the weight next Friday. If it stalls twice, drop Monday's volume a little or switch Friday to triples.
Do I need a spreadsheet?
Yes. SpreadLift doesn't bundle the Texas Method. Use any version you have the right to use and import it.
Is this the official Texas Method?
No. The Texas Method is credited to weightlifting coach Glenn Pendlay. Many versions circulate; follow the one in your sheet. SpreadLift isn't affiliated with him.