Workout Routine

Free

Texas method Manuel Geißenhofer edit

by Sebastian

Download free Hardy app

This method combines essentials of the texas method with classic hypertropy training in order to gain strength and muscle volume.

Starting TM is 85% of 1RM.

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffacted
Light
Moderate
High
Very High

Workouts

Di BP vol., Sq light

bench press

Set
Intensity
Weight
Reps
Rest time
1
90% TM
115 lbs
5
180 sec
2
90% TM
115 lbs
5
180 sec
3
90% TM
115 lbs
5
180 sec
4
90% TM
115 lbs
5
180 sec
5
90% TM
115 lbs
5
180 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

bench press

5×5

squat

Set
Intensity
Weight
Reps
Rest time
1
85% TM
110 lbs
5
180 sec
2
85% TM
110 lbs
5
180 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

squat

2×5

fly

Set
Intensity
Weight
Reps
Rest time
1
90% TM
19 lbs
12
90 sec
2
90% TM
19 lbs
12
90 sec
3
90% TM
19 lbs
12
90 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 1 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

fly

3×12

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
85% TM
18 lbs
12
90 sec
2
85% TM
18 lbs
12
90 sec
3
85% TM
18 lbs
12
90 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 1 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

lateral raise

3×12

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
85% TM
33 lbs
12
120 sec
2
85% TM
33 lbs
12
120 sec
3
85% TM
33 lbs
12
120 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 1 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

lat pulldown

3×12

single arm row

Set
Intensity
Weight
Reps
Rest time
1
85% TM
18 lbs
12
100 sec
2
85% TM
18 lbs
12
100 sec
3
85% TM
18 lbs
12
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 1 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

single arm row

3×12

curl

Set
Intensity
Weight
Reps
Rest time
1
85% TM
18 lbs
12
60 sec
2
85% TM
18 lbs
12
60 sec
3
85% TM
18 lbs
12
60 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 1 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

curl

3×12

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
85% TM
33 lbs
5
60 sec
2
85% TM
33 lbs
5
60 sec
3
85% TM
33 lbs
5
60 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 1 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

tricep pushdown

3×5

Do Sq I, BP AR, DL I

squat

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
5
180 sec
2
75% 1RM
115 lbs
3
180 sec
3
90% 1RM
135 lbs
1
180 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

squat

3 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
85% TM
110 lbs
5
180 sec
2
85% TM
110 lbs
5
180 sec
3
85% TM
110 lbs
5
180 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

bench press

3×5

deadlift

Set
Intensity
Weight
Reps
Rest time
1
90% 1RM
135 lbs
5
180 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

deadlift

1×5

leg extension

Set
Intensity
Weight
Reps
Rest time
1
85% TM
33 lbs
12
90 sec
2
85% TM
33 lbs
12
90 sec
3
85% TM
33 lbs
12
90 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 1 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

leg extension

3×12

leg curl

Set
Intensity
Weight
Reps
Rest time
1
85% TM
33 lbs
12
90 sec
2
85% TM
33 lbs
12
90 sec
3
85% TM
33 lbs
12
90 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 1 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

leg curl

3×12

calf raise

Set
Intensity
Weight
Reps
Rest time
1
85% TM
80 lbs
12
90 sec
2
85% TM
80 lbs
12
90 sec
3
85% TM
80 lbs
12
90 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

calf raise

3×12

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
85% TM
33 lbs
12
60 sec
2
85% TM
33 lbs
12
60 sec
3
85% TM
33 lbs
12
60 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 1 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

Cable crunch

3×12

Sa BP I

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
5
180 sec
2
75% 1RM
115 lbs
3
180 sec
3
90% 1RM
135 lbs
1
180 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

bench press

3 sets

fly

Set
Intensity
Weight
Reps
Rest time
1
85% TM
18 lbs
12
90 sec
2
85% TM
18 lbs
12
90 sec
3
85% TM
18 lbs
12
90 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 1 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

fly

3×12

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
85% TM
33 lbs
12
120 sec
2
85% TM
33 lbs
12
120 sec
3
85% TM
33 lbs
12
120 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 1 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

lat pulldown

3×12

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
85% TM
33 lbs
12
90 sec
2
85% TM
33 lbs
12
90 sec
3
85% TM
33 lbs
12
90 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 1 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

seated cable row

3×12

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
85% TM
18 lbs
12
60 sec
2
85% TM
18 lbs
12
60 sec
3
85% TM
18 lbs
12
60 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 1 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

seated incline curl

3×12

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
85% TM
18 lbs
12
60 sec
2
85% TM
18 lbs
12
60 sec
3
85% TM
18 lbs
12
60 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 1 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

overhead triceps extensions

3×12

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
85% TM
18 lbs
12
60 sec
3
85% TM
18 lbs
12
60 sec
4
85% TM
18 lbs
12
60 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 1 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

side lateral raise

4 sets

So Sq Vol

squat

Set
Intensity
Weight
Reps
Rest time
1
90% TM
115 lbs
5
180 sec
2
90% TM
115 lbs
5
180 sec
3
90% TM
115 lbs
5
180 sec
4
90% TM
115 lbs
5
180 sec
5
90% TM
115 lbs
5
180 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

squat

5×5

deadlift

Set
Intensity
Weight
Reps
Rest time
1
85% TM
110 lbs
5
120 sec
2
85% TM
110 lbs
5
120 sec
3
85% TM
110 lbs
5
120 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

deadlift

3×5

leg extension

Set
Intensity
Weight
Reps
Rest time
1
85% TM
33 lbs
12
90 sec
2
85% TM
33 lbs
12
90 sec
3
85% TM
33 lbs
12
90 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 1 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

leg extension

3×12

calf raise

Set
Intensity
Weight
Reps
Rest time
1
85% TM
80 lbs
12
60 sec
2
85% TM
80 lbs
12
60 sec
3
85% TM
80 lbs
12
60 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

calf raise

3×12

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
85% TM
33 lbs
12
60 sec
2
85% TM
33 lbs
12
60 sec
3
85% TM
33 lbs
12
60 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 1 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

Cable crunch

3×12