Modified Texas Method

	A	B	C	D	E	F	G	H	J	K	L	M	N	O	P	R	S	T	U	V	W	X
1	Modified Texas Method
2	Squat 1RM	152.5
3	Increment	2.5
4	Week	7
5	Day	Exercise	Sets	Reps	% of 1RM / Intensity Guidance	Weight (kg)	Rest Time (min)	Notes	Week	Day	Sets	Reps	% of 1RM	Weight (kg)	Rest Time (min)	Week	Day	Sets	Reps	% of 1RM	Weight (kg)	Rest Time (min)
6	Day 1	Main: Squat	5	5	80%	135	3-5	Focus: Glute/Quad Volume (non-squat), Core	1	Day 1 (Volume)	5	5	~80%	122.5	3–5	2	Day 1 (Volume)	5	5	~80%	125	3–5
7		Barbell Glute Bridges	3	10-15	RPE 7-8 (Focus on glute squeeze at top)	100	2-2.5	Barbell focus: Glutes. Weight highly variable.		Day 2 (Light)	3	5	~60%	92.5	2–3		Day 2 (Light)	3	5	~60%	95	2–3
8		Leg Extensions	3-4	12-15	RPE 7-9	50	1-1.5	Primary Quad Volume. HIGHLY VARIABLE		Day 3 (Intensity)	1	5	~90%	137.5	4–6		Day 3 (Intensity)	1	5	~90%	140	4–6
9		Ab Wheel Rollouts	3	AMRAP	Perfect form; stop when form breaks	Bodyweight	1-1.5	Core anti-extension
10	Day 2	Main: Squat	3	5	60%	105	2-3	Focus: Active recovery, blood flow, minimal fatigue	Week	Day	Sets	Reps	% of 1RM	Weight (kg)	Rest Time (min)	Week	Day	Sets	Reps	% of 1RM	Weight (kg)	Rest Time (min)
11		Leg Extensions	2	15-20	RPE 5-6 (Very light, focus on movement/pump)	25	1	Light quad work	3	Day 1 (Volume)	5	5	~80%	127.5	3–5	4 (Deload)	Day 1 (Volume)	3	5	~55%	85	2–3
12		(Optional) Leg Curls	2	15-20	RPE 5-6 (Very light)	17.5	1	Optional: Only if hamstrings feel recovered & need blood flow		Day 2 (Light)	3	5	~60%	97.5	2–3		Day 2 (Light)	2	5	~45%	67.5	2
13		Plank	2-3	30-60 sec hold	Moderate effort	Bodyweight	1	Light core stability		Day 3 (Intensity)	1	5	~90%	142.5	4–6		Day 3 (Intensity)	1	5	~50%	77.5	2–3
14	Day 3	Main: Squat	1	5	90%	150	3-5	Focus: Weak points (via Pause Squat), Quad volume, Core
15		Pause Squats	2-3	3-5	~75% of Day 3 Main	112.5	2-3	Weight DEPENDS on your Sat. performance (2-3 sec pause in hole)	Week	Day	Sets	Reps	% of 1RM	Weight (kg)	Rest Time (min)	Week	Day	Sets	Reps	% of 1RM	Weight (kg)	Rest Time (min)
16		Leg Extensions	3	10-15	RPE 7-9	52.5	1-1.5	Add Quad Volume. HIGHLY VARIABLE	5	Day 1 (Volume)	5	5	~80%	130	3–5	6	Day 1 (Volume)	5	5	~80%	132.5	3–5
17		Ab Wheel Rollouts	3	AMRAP	Perfect form; stop when form breaks	Bodyweight	1-1.5	Core anti-extension		Day 2 (Light)	3	5	~60%	100	2–3		Day 2 (Light)	3	5	~60%	102.5	2–3
18										Day 3 (Intensity)	1	5	~90%	145	4–6		Day 3 (Intensity)	1	5	~90%	147.5	4–6
19	Intensity day 2x3 or 3x2 when 1x5 does not work
20									Week	Day	Sets	Reps	% of 1RM	Weight (kg)	Rest Time (min)	Week	Day	Sets	Reps	% of 1RM	Weight (kg)	Rest Time (min)
21	Warmup								7	Day 1 (Volume)	5	5	~80%	135	3–5	8 (Deload)	Day 1 (Volume)	3	5	~70%	107.5	3–5
22	Set	Weight (kg)	Reps	Rest After (min)						Day 2 (Light)	3	5	~60%	105	2–3		Day 2 (Light)	2	5	~50%	77.5	2–3
23	1	20	5	1						Day 3 (Intensity)	1	5	~90%	150	4–6		Day 3 (Intensity)	1	3	~80%	122.5	3–4
24	2	60	5	2
25	3	90	3	2
26	4	115	2	3
27	5	135	1	3-4
28	6	150	5
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