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Home » Programs » 13 Week Programs » Cowboy Method Spreadsheets – Original and Modified

Cowboy Method Spreadsheets – Original and Modified

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By Kyle Risley
Last updated April 18, 2020

Experience level: Intermediate

Weeks: 14

Periodization: Wave Periodization

Meet prep program: Yes

Program goal: Powerlifting

Uses RPE: No

Uses 1RM Percentage(%): Yes


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

While the Texas Method has long been a popular intermediate program for graduates of Rippetoe’s Starting Strength or other novice programs like Strong Lifts, a popular Texas Method variation to emerge has been the Cowboy Method.

Included here are the Original Cowboy Method and a Modified Cowboy Method.

Original Cowboy Method

The original variation was created by Chad Wesley Smith and consists only of squatting 3x per week – leaving it up to the individual lifter to program their own bench press and deadlift work (which is why Lift Vault offers Lift Specific Programs). The Modified Version (below) programs all 3 lifts.

For fans of 3x squatting programs with weekly progression, check out the Cowboy Method for squats! Need more than just squat programming?

Source

Cowboy Method (Squat Only) - LiftVault.com

Modified Cowboy Method

The Modified Cowboy Method adds bench and deadlift work, making it a bit simpler for a lifter to plug in their training maxes and have everything set up for them.

Source and Full Program Review by /u/cleti

Modified Cowboy Method - LiftVault.com

 

 

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About Kyle Risley

Kyle Risley founded Lift Vault in 2016 to make finding great powerlifting programs easier. Since then, the site has grown to include hundreds of programs for strength, bodybuilding, Olympic weightlifting, and more. He currently lives in Massachusetts and continues to compete in powerlifting.

Filed Under: 13 Week Programs, 14 Week Programs, Lift Specific Program, Powerlifting Program, Programs, Strength Training Program
Tagged With: 3 Day Workout Plan
Squat frequency: 3
Bench press frequency: 2
Deadlift frequency: 1
Overhead press frequency: 1

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