The Big Texas Method
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ABCDEF
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The Cowboy Method (was "The Big Texas Method")by Chad Wesley Smith,
inspired by "The Texas Method"
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To edit this sheet Go to 'File' and choose 'Make a Copy' or 'Download as'Notation: Weight x Reps x Sets
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Notes on ATG
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ExerciseSquatFront Squat
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1RM100100
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Week 1Mon SquatWed Front SquatFri Squat
8
60x5 x10, 45-60 sec rest55x5to 10RM
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60x5
10
65x5
11
70x5
12
75x5
13
14
Week 2Mon SquatWed Front SquatFri Squat
15
68x4 x10, 75-90 sec rest60x3to 8RM
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65x3
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70x3
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75x3
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80x3
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21
Week 3Mon SquatWed Front SquatFri Squat
22
75x3 x10, 105-120 sec rest65x5to 5RM
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70x4
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75x3
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80x2
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85x1+
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28
Week 4Mon SquatWed Front SquatFri
29
Deload60x5 x360x3 x310s Squat Walk Out & Hold with 95% of Goal Weight
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Week 5Mon SquatWed Front SquatFri Squat
32
65x5 x8, 60-75 sec rest60x4to 8RM
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68x4
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75x4
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83x4
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Week 6Mon SquatWed Front SquatFri Squat
38
73x3 x8, 90-120 sec rest65x3to 5RM
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73x3
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80x2
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88x2
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Week 7Mon SquatWed Front SquatFri Squat
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80x3 x8, 120-135 sec rest70x4to 3RM
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78x3
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85x2
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93x1+
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49
Week 8Mon SquatWed Front SquatFri
50
Deload65x5 x365x3 x310s Squat Walk Out & Hold with 100% of Goal Weight
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Week 9Mon SquatWed Front SquatFri Squat
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70x5 x5, 75-90 sec rest65x3to 5RM
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75x3
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85x3
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Week 10Mon SquatWed Front SquatFri Squat
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78x4 x5, 105-120 sec rest70x2to 3RM
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80x2
60
90x2
61
62
Week 11Mon SquatWed Front SquatFri Squat
63
85x3 x5, 135-150 sec rest75x3to 2RM
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85x2
65
95x1+
66
67
Week 12Mon SquatWed Front SquatFri
68
Deload70x5 x370x3 x310s Squat Walk Out & Hold with 105% of Goal Weight
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70
Week 13Mon Front SquatWedFri Squat
71
to 1RMEat Caketo 1RM
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