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BoostcampPNG

4 day Texas method

by Jed C.
3 athletes joined

Program Description

Add weight weekly to main lifts Train accessories hard

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 30, 2026 11:40
  • Last Edited
    Mar 30, 2026 03:39
Muscle Engagement
Front
Back
MuscleSet
Triceps
16%
Front Delts
14.3%
Chest
9.2%
Quadriceps
8.4%
Glutes
8.4%
Hamstrings
8.4%
Abs
7.1%
Biceps
6.3%
Middle Delts
5%
Lats
5%
Upper Back
5%
Adductors
2.5%
Forearms
2.5%
Lower Back
1.7%
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
-
2
Bench Press (Paused)
2
5 reps
-
3
Overhead Press (Barbell)
3
5 reps
-
4
Pendlay Row
3
5 reps
-
5
Dip (Weighted)
3
10 reps
-
6
Bicep Curl (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
-
2
Bench Press (Paused)
2
5 reps
-
3
Overhead Press (Barbell)
3
5 reps
-
4
Pendlay Row
3
5 reps
-
5
Dip (Weighted)
3
10 reps
-
6
Bicep Curl (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
-
2
Bench Press (Paused)
2
5 reps
-
3
Overhead Press (Barbell)
3
5 reps
-
4
Pendlay Row
3
5 reps
-
5
Dip (Weighted)
3
10 reps
-
6
Bicep Curl (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
-
2
Bench Press (Paused)
2
5 reps
-
3
Overhead Press (Barbell)
3
5 reps
-
4
Pendlay Row
3
5 reps
-
5
Dip (Weighted)
3
10 reps
-
6
Bicep Curl (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
-
2
Bench Press (Paused)
2
5 reps
-
3
Overhead Press (Barbell)
3
5 reps
-
4
Pendlay Row
3
5 reps
-
5
Dip (Weighted)
3
10 reps
-
6
Bicep Curl (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
-
2
Bench Press (Paused)
2
5 reps
-
3
Overhead Press (Barbell)
3
5 reps
-
4
Pendlay Row
3
5 reps
-
5
Dip (Weighted)
3
10 reps
-
6
Bicep Curl (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
-
2
Bench Press (Paused)
2
5 reps
-
3
Overhead Press (Barbell)
3
5 reps
-
4
Pendlay Row
3
5 reps
-
5
Dip (Weighted)
3
10 reps
-
6
Bicep Curl (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
-
2
Bench Press (Paused)
2
5 reps
-
3
Overhead Press (Barbell)
3
5 reps
-
4
Pendlay Row
3
5 reps
-
5
Dip (Weighted)
3
10 reps
-
6
Bicep Curl (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
-
2
Bench Press (Paused)
2
5 reps
-
3
Overhead Press (Barbell)
3
5 reps
-
4
Pendlay Row
3
5 reps
-
5
Dip (Weighted)
3
10 reps
-
6
Bicep Curl (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
-
2
Bench Press (Paused)
2
5 reps
-
3
Overhead Press (Barbell)
3
5 reps
-
4
Pendlay Row
3
5 reps
-
5
Dip (Weighted)
3
10 reps
-
6
Bicep Curl (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
-
2
Bench Press (Paused)
2
5 reps
-
3
Overhead Press (Barbell)
3
5 reps
-
4
Pendlay Row
3
5 reps
-
5
Dip (Weighted)
3
10 reps
-
6
Bicep Curl (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
-
2
Bench Press (Paused)
2
5 reps
-
3
Overhead Press (Barbell)
3
5 reps
-
4
Pendlay Row
3
5 reps
-
5
Dip (Weighted)
3
10 reps
-
6
Bicep Curl (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
-
2
Squat (Paused)
2
5 reps
-
3
Romanian Deadlift (Barbell)
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
-
2
Squat (Paused)
2
5 reps
-
3
Romanian Deadlift (Barbell)
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
-
2
Squat (Paused)
2
5 reps
-
3
Romanian Deadlift (Barbell)
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
-
2
Squat (Paused)
2
5 reps
-
3
Romanian Deadlift (Barbell)
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
-
2
Squat (Paused)
2
5 reps
-
3
Romanian Deadlift (Barbell)
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
-
2
Squat (Paused)
2
5 reps
-
3
Romanian Deadlift (Barbell)
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
-
2
Squat (Paused)
2
5 reps
-
3
Romanian Deadlift (Barbell)
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
-
2
Squat (Paused)
2
5 reps
-
3
Romanian Deadlift (Barbell)
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
-
2
Squat (Paused)
2
5 reps
-
3
Romanian Deadlift (Barbell)
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
-
2
Squat (Paused)
2
5 reps
-
3
Romanian Deadlift (Barbell)
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
-
2
Squat (Paused)
2
5 reps
-
3
Romanian Deadlift (Barbell)
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
-
2
Squat (Paused)
2
5 reps
-
3
Romanian Deadlift (Barbell)
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
5 reps
-
2
Seated Overhead Press (Barbell)
2
5 reps
-
3
Bench Press (Paused)
3
5 reps
-
4
Chin-Up (Weighted)
3
5 reps
-
5
Incline Bench Press (Dumbbell)
2
10 reps
-
6
Lying Tricep Extension (Barbell)
2
10 reps
-
7
Bicep Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
5 reps
-
2
Seated Overhead Press (Barbell)
2
5 reps
-
3
Bench Press (Paused)
3
5 reps
-
4
Chin-Up (Weighted)
3
5 reps
-
5
Incline Bench Press (Dumbbell)
2
10 reps
-
6
Lying Tricep Extension (Barbell)
2
10 reps
-
7
Bicep Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
5 reps
-
2
Seated Overhead Press (Barbell)
2
5 reps
-
3
Bench Press (Paused)
3
5 reps
-
4
Chin-Up (Weighted)
3
5 reps
-
5
Incline Bench Press (Dumbbell)
2
10 reps
-
6
Lying Tricep Extension (Barbell)
2
10 reps
-
7
Bicep Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
5 reps
-
2
Seated Overhead Press (Barbell)
2
5 reps
-
3
Bench Press (Paused)
3
5 reps
-
4
Chin-Up (Weighted)
3
5 reps
-
5
Incline Bench Press (Dumbbell)
2
10 reps
-
6
Lying Tricep Extension (Barbell)
2
10 reps
-
7
Bicep Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
5 reps
-
2
Seated Overhead Press (Barbell)
2
5 reps
-
3
Bench Press (Paused)
3
5 reps
-
4
Chin-Up (Weighted)
3
5 reps
-
5
Incline Bench Press (Dumbbell)
2
10 reps
-
6
Lying Tricep Extension (Barbell)
2
10 reps
-
7
Bicep Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
5 reps
-
2
Seated Overhead Press (Barbell)
2
5 reps
-
3
Bench Press (Paused)
3
5 reps
-
4
Chin-Up (Weighted)
3
5 reps
-
5
Incline Bench Press (Dumbbell)
2
10 reps
-
6
Lying Tricep Extension (Barbell)
2
10 reps
-
7
Bicep Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
5 reps
-
2
Seated Overhead Press (Barbell)
2
5 reps
-
3
Bench Press (Paused)
3
5 reps
-
4
Chin-Up (Weighted)
3
5 reps
-
5
Incline Bench Press (Dumbbell)
2
10 reps
-
6
Lying Tricep Extension (Barbell)
2
10 reps
-
7
Bicep Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
5 reps
-
2
Seated Overhead Press (Barbell)
2
5 reps
-
3
Bench Press (Paused)
3
5 reps
-
4
Chin-Up (Weighted)
3
5 reps
-
5
Incline Bench Press (Dumbbell)
2
10 reps
-
6
Lying Tricep Extension (Barbell)
2
10 reps
-
7
Bicep Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
5 reps
-
2
Seated Overhead Press (Barbell)
2
5 reps
-
3
Bench Press (Paused)
3
5 reps
-
4
Chin-Up (Weighted)
3
5 reps
-
5
Incline Bench Press (Dumbbell)
2
10 reps
-
6
Lying Tricep Extension (Barbell)
2
10 reps
-
7
Bicep Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
5 reps
-
2
Seated Overhead Press (Barbell)
2
5 reps
-
3
Bench Press (Paused)
3
5 reps
-
4
Chin-Up (Weighted)
3
5 reps
-
5
Incline Bench Press (Dumbbell)
2
10 reps
-
6
Lying Tricep Extension (Barbell)
2
10 reps
-
7
Bicep Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
5 reps
-
2
Seated Overhead Press (Barbell)
2
5 reps
-
3
Bench Press (Paused)
3
5 reps
-
4
Chin-Up (Weighted)
3
5 reps
-
5
Incline Bench Press (Dumbbell)
2
10 reps
-
6
Lying Tricep Extension (Barbell)
2
10 reps
-
7
Bicep Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
5 reps
-
2
Seated Overhead Press (Barbell)
2
5 reps
-
3
Bench Press (Paused)
3
5 reps
-
4
Chin-Up (Weighted)
3
5 reps
-
5
Incline Bench Press (Dumbbell)
2
10 reps
-
6
Lying Tricep Extension (Barbell)
2
10 reps
-
7
Bicep Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
-
2
Squat (Paused)
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
-
2
Squat (Paused)
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
-
2
Squat (Paused)
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
-
2
Squat (Paused)
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
-
2
Squat (Paused)
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
-
2
Squat (Paused)
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
-
2
Squat (Paused)
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
-
2
Squat (Paused)
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
-
2
Squat (Paused)
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
-
2
Squat (Paused)
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
-
2
Squat (Paused)
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
-
2
Squat (Paused)
3
5 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Squat (Barbell)
1 Set
5 Reps
-
2
Squat (Paused)
2 Sets
5 Reps
-
3
Romanian Deadlift (Barbell)
3 Sets
5 Reps
-
Day 3
1
Overhead Press (Barbell)
1 Set
5 Reps
-
2
Seated Overhead Press (Barbell)
2 Sets
5 Reps
-
3
Bench Press (Paused)
3 Sets
5 Reps
-
4
Chin-Up (Weighted)
3 Sets
5 Reps
-
5
Incline Bench Press (Dumbbell)
2 Sets
10 Reps
-
6
Lying Tricep Extension (Barbell)
2 Sets
10 Reps
-
7
Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
Day 4
1
Deadlift (Barbell)
1 Set
5 Reps
-
2
Squat (Paused)
3 Sets
5 Reps
-
Day 1
1
Bench Press (Barbell)
1 Set
5 Reps
-
2
Bench Press (Paused)
2 Sets
5 Reps
-
3
Overhead Press (Barbell)
3 Sets
5 Reps
-
4
Pendlay Row
3 Sets
5 Reps
-
5
Dip (Weighted)
3 Sets
10 Reps
-
6
Bicep Curl (Barbell)
3 Sets
10 Reps
-