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Texas Method
The classic intermediate jump from Starting Strength: heavy volume on Monday, a light recovery day on Wednesday, then chase a new 5RM every Friday. Progress weekly, not every session.
- Level
- Intermediate
- Goal
- Strength
- Days per week
- 3 days / week
- Cycle
- Repeats
- Progression
- Weekly ramp
What you need to start
A starting working weight for: Squat, Bench press, Deadlift, Overhead press
How the weight moves
- Squat: +2.5 kg (5 lb) per successful week
- Bench press: +2.5 kg (5 lb) per successful week
- Deadlift: +2.5 kg (5 lb) per successful week
- Overhead press: +2.5 kg (5 lb) per successful week
The week
1
Volume
| Exercise | Sets × reps | Load |
|---|---|---|
| Back Squatvolume | 90% × 5 · 90% × 5 · 90% × 5 · 90% × 5 · 90% × 5 | Working weight |
| Barbell Bench Pressvolume | 90% × 5 · 90% × 5 · 90% × 5 · 90% × 5 · 90% × 5 | Working weight |
| Deadlift | 100% × 5AMRAP | Working weight |
2
Light
| Exercise | Sets × reps | Load |
|---|---|---|
| Back Squatvolume | 80% × 5 · 80% × 5 | Working weight |
| Overhead Press | 100% × 5 · 100% × 5 · 100% × 5AMRAP | Working weight |
| Chin-Upvolume | 3 × 8 | Your choice |
| Romanian Deadliftvolume | 5 × 10 | Your choice |
3
Intensity
| Exercise | Sets × reps | Load |
|---|---|---|
| Back Squat | 100% × 5AMRAP | Working weight |
| Barbell Bench Press | 100% × 5AMRAP | Working weight |
Sets marked "volume" are supplemental or recovery work — they don't decide whether the weight goes up.
Out now
Now on the App Store and Google Play
Free to download, no account required to start.