Starting Strength
A few barbell lifts. Three days a week. A small, earned increase each time you return.
Texas MethodWorkout calculator.
Enter your best sets of 5. See volume, recovery and intensity days for 12 weeks, with bench and press taking turns. You set the weekly increase; the article gives no fixed figure.
Program by Mark Rippetoe and Glenn Pendlay · Trainer editorial · Updated
Squat · Week 12, if every week succeeds
144kg
Now: 120 kg. Every session is below, with warm-ups and what to do when you stall.
| Lift | Now | Week 12 |
|---|---|---|
| Squat | 120 kg | 144 kg |
| Bench press | 85 kg | 97 kg |
| Press | 55 kg | 61 kg |
| Deadlift | 150 kg | 172 kg |
| Power clean | 70 kg | 92 kg |
The sheet opens in Excel or Google Sheets: every set of every week, with empty columns for what you lift.
Week 1 · Bench press is this week's heavy press
Monday · Volume
- SquatWarm-up (kg): 8 at 20 · 5 at 43 · 3 at 64 · 2 at 81 · 1 at 915 × 5 · 90%108 kg
- Bench pressWarm-up (kg): 8 at 20 · 5 at 30 · 3 at 45 · 2 at 57 · 1 at 645 × 5 · 90%76 kg
- DeadliftWarm-up (kg): 5 at 60 · 3 at 90 · 2 at 112 · 1 at 1271 × 5150 kg
Wednesday · Recovery
- SquatWarm-up (kg): 8 at 20 · 5 at 34 · 3 at 51 · 2 at 64 · 1 at 732 × 5 · 80%86 kg80% of Monday
- Press3 × 5a little lighter than its 5 × 5 weight (49 kg); the article gives no figure
- Chin-ups3 × maxbody weight
- Back extensions or glute-ham raises5 × 10optional
Friday · Intensity
- SquatWarm-up (kg): 8 at 20 · 5 at 48 · 3 at 73 · 2 at 91 · 1 at 1031 × 5122 kgnew best set of 5
- Bench pressWarm-up (kg): 8 at 20 · 5 at 34 · 3 at 52 · 2 at 65 · 1 at 731 × 587 kgnew best set of 5
- Power cleanWarm-up (kg): 8 at 20 · 5 at 28 · 3 at 42 · 2 at 52 · 1 at 595 × 370 kg
How it progresses
Monday is volume: 5 × 5 at 90% of your best set of 5. Wednesday is recovery: 2 × 5 squats at 80% of Monday. Friday is intensity: a new best set of 5.
Bench and press take turns as the week's heavy press. The article gives no weekly jump, so the plan adds what you set: 2 kg on squat, bench press, deadlift and power clean; 1 kg on press.
If you stall
The article sets no reset rule. Friday aims for a new best or within 2% of it; when it stops moving, check Monday's volume and your recovery first.
Warm-up
The article's Friday warm-up is mostly light, then doubles or singles up to the work set. Each heavy lift shows the site's general ramp.
What comes next
Texas Method is an intermediate program with no fixed end. Our guide covers the common changes when Friday stalls.
Sources
A squat-week illustration of the volume/recovery/intensity structure; not every lift shares these loads.
The Texas Method · Mark Rippetoe / Starting Strength
Every load assumes the sessions before it succeeded. Free, no signup. Your numbers stay in this browser; they are not sent to Trainer.
Use the sheet at your next session
- Replace the example numbers with your current weights. Set your bar in Your settings and pick the smallest jump your plates allow.
- Read how the plan progresses and what to do when you stall. Step through the weeks, or print every week at once.
- Download the sheet. In Excel, open it directly; in Google Sheets, choose File → Import → Upload.
- Record your actual reps and loads next to each target. When a session falls short, follow the stall rule, then update your numbers here for a fresh plan.
The downloaded file holds every set of every week, warm-ups included, with empty columns for your results. Your numbers stay in this browser, so the plan is still here when you come back after your next workout.
- Days / week
- 3
- Experience
- Intermediate
- Progression
- Weekly intensity
- Focus
- Strength
Version covered. A squat-week illustration of the volume/recovery/intensity structure; not every lift shares these loads. Independent editorial companion; no affiliation or endorsement is implied.
The people behind the program.
Primary references checked 15 October 2026. Public sources support the explanation; paid program details remain with their creators.
- Mark Rippetoe / Starting StrengthThe Texas Method
- Practical resourcesPlate loading calculatorWarm-up set calculatorEstimated one-rep max
- Lift techniqueSquat form checklistOverhead press guideRomanian deadlift guide
Frequently asked questions
Which version of Texas Method does this cover?
A squat-week illustration of the volume/recovery/intensity structure; not every lift shares these loads.
How should I use the Texas Method tool?
Enter your best sets of 5. See volume, recovery and intensity days for 12 weeks, with bench and press taking turns. You set the weekly increase; the article gives no fixed figure.
Is this an official program spreadsheet?
This is an independent Trainer companion. Follow the original creator's instructions, especially for purchased programs. The CSV exports your calculated targets and blank result fields; it does not reproduce a paid spreadsheet or sync to the Trainer app.
A different method. A useful comparison.
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