Workout Routine

Texas method Manuel Geißenhofer edit

by Sebastian

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.

Workouts

Di BP vol., Sq light

bench press

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

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

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

bench press

5 sets

squat

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

Overload: After 1 successful session, Training Max will be suggested to increase by 2.5 kg.

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

squat

2 sets

fly

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

Overload: After 1 successful session, Training Max will be suggested to increase by 0.5 kg.

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

fly

3 sets

lateral raise

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

Overload: After 1 successful session, Training Max will be suggested to increase by 0.5 kg.

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

lateral raise

3 sets

lat pulldown

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

Overload: After 1 successful session, Training Max will be suggested to increase by 0.5 kg.

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

lat pulldown

3 sets

single arm row

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

Overload: After 1 successful session, Training Max will be suggested to increase by 0.5 kg.

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

single arm row

3 sets

curl

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

Overload: After 1 successful session, Training Max will be suggested to increase by 0.5 kg.

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

curl

3 sets

tricep pushdown

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

Overload: After 1 successful session, Training Max will be suggested to increase by 0.5 kg.

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

tricep pushdown

3 sets

Do Sq I, BP AR, DL I

squat

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

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

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
5
180 sec
2
85% TM
5
180 sec
3
85% TM
5
180 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

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

bench press

3 sets

deadlift

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

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

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

deadlift

1 sets

leg extension

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

Overload: After 1 successful session, Training Max will be suggested to increase by 0.5 kg.

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

leg extension

3 sets

leg curl

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

Overload: After 1 successful session, Training Max will be suggested to increase by 0.5 kg.

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

leg curl

3 sets

calf raise

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

Overload: After 1 successful session, Training Max will be suggested to increase by 2.5 kg.

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

calf raise

3 sets

Cable crunch

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

Overload: After 1 successful session, Training Max will be suggested to increase by 0.5 kg.

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

Cable crunch

3 sets

Sa BP I

bench press

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

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

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
12
90 sec
2
85% TM
12
90 sec
3
85% TM
12
90 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 0.5 kg.

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

fly

3 sets

lat pulldown

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

Overload: After 1 successful session, Training Max will be suggested to increase by 0.5 kg.

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

lat pulldown

3 sets

seated cable row

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

Overload: After 1 successful session, Training Max will be suggested to increase by 0.5 kg.

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

seated cable row

3 sets

seated incline curl

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

Overload: After 1 successful session, Training Max will be suggested to increase by 0.5 kg.

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

seated incline curl

3 sets

overhead triceps extensions

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

Overload: After 1 successful session, Training Max will be suggested to increase by 0.5 kg.

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

overhead triceps extensions

3 sets

side lateral raise

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

Overload: After 1 successful session, Training Max will be suggested to increase by 0.5 kg.

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
5
180 sec
2
90% TM
5
180 sec
3
90% TM
5
180 sec
4
90% TM
5
180 sec
5
90% TM
5
180 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.5 kg.

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

squat

5 sets

deadlift

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

Overload: After 1 successful session, Training Max will be suggested to increase by 2.5 kg.

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

deadlift

3 sets

leg extension

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

Overload: After 1 successful session, Training Max will be suggested to increase by 0.5 kg.

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

leg extension

3 sets

calf raise

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

Overload: After 1 successful session, Training Max will be suggested to increase by 2.5 kg.

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

calf raise

3 sets

Cable crunch

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

Overload: After 1 successful session, Training Max will be suggested to increase by 0.5 kg.

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

Cable crunch

3 sets