Texas Method

Volume Monday drives adaptation. Recovery Wednesday facilitates it. Intensity Friday tests it with a weekly PR attempt.

Level

Intermediate

Frequency

3x / week

Cycle

Weekly

Focus

Strength

This Week's Weights

Enter your current 5RM to calculate Volume Monday, Recovery Wednesday, and Intensity Friday weights.

Squat 5RM

Bench 5RM

Press 5RM

Deadlift 5RM

Monday (Volume)

Volume

Squat

The main volume driver

5x5 @ 90% of 5RM

Bench Press / Press

Alternate each week

5x5 @ 90% of 5RM

Deadlift

Heavy single set

1x5 @ 90% of 5RM

Wednesday (Recovery)

Recovery

Squat

Light recovery work

2x5 @ 80% of Monday weight

Press / Bench Press

Opposite lift from Monday

3x5 @ moderate

Power Clean / Chin-ups

Technical work

5x3 or 3x8

Friday (Intensity)

Intensity

Squat

Beat last week by 2.5 kg

1x5 PR attempt

Bench Press / Press

Beat last week by 2.5 kg

1x5 PR attempt

Power Clean / Deadlift

Technical work or heavy pull

5x3 or 1x5

Weekly Progression

Friday PR attempt: Add 2.5 kg to your squat and bench press (or press) PR from last Friday. This is your only hard target for the week - the rest is managed around it.

Monday volume: Set Monday's 5x5 at 90% of your current Friday 5RM. This percentage ensures sufficient volume without compromising recovery for Friday.

When Friday stalls: If you miss your Friday PR two weeks in a row, reduce Monday volume (try 4x5) or drop intensity slightly. More elaborate periodisation adjustments are available in advanced Texas Method variations.

Who the Texas Method is For

The Texas Method is designed for lifters who have completed a beginner linear progression (StrongLifts, Starting Strength) and can no longer add weight every session. It extends progress by using weekly cycles: high volume on Monday to create the training stress, active recovery on Wednesday, and a PR attempt on Friday to realise the adaptation.

The program suits lifters who enjoy the simplicity of a three-day barbell-focused week but need more sophisticated progression than simple session-to-session loading. Weekly PRs provide clear, regular milestones that keep motivation high during the slower progress of the intermediate stage.

The Texas Method tends to produce better strength results than hypertrophy - the high-intensity Friday work and low volume overall does not optimise for size. Lifters prioritising size alongside strength should consider a higher-volume option like PPL or 5/3/1 with BBB assistance.

Frequently Asked Questions

What is the Volume Day percentage based on?

Monday volume is typically set at 90% of your current Friday 5RM. If your Friday squat PR is 130 kg for 5, Monday's 5x5 would be around 117 kg. Adjust down if you are not recovering adequately by Friday.

How long can I run the Texas Method?

Most lifters run Texas Method for 6-18 months of continuous progress. When weekly PRs stop coming even with adjustments, the program has run its course. At that point, a monthly periodisation model like 5/3/1 or a true block periodisation approach is appropriate.

What should I do on Recovery Wednesday?

Recovery Wednesday should feel easy. If it feels hard, your Monday volume is too high. The weights are deliberately light - treat Wednesday as technical practice and active recovery, not a training stimulus. Many lifters keep Wednesday sessions under 45 minutes.

Can I add accessory work?

Yes, but keep it minimal on Monday and Friday. Wednesday is the best day for additional work: chin-ups, rows, face pulls, arm work. Monday and Friday should remain focused on the main lifts. Excessive accessory work on volume and intensity days undermines recovery.