← All programs
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
Free to download, no account required to start. Android is on the way.
Download on theApp Store
Coming soonGoogle Play