- Level
- Intermediate
- Block lengths
- 12 or 16 weeks
- Training
- 3 days a week
- Session length
- 50 to 75 min
In short
The Texas Method is a weekly plan for intermediate lifters who can progress week to week but not session to session. Each week has three sessions with different jobs. A session takes about 50 to 75 minutes, including warm-ups and accessories.
How the weeks change
The set count holds steady through most of the block while the heaviest set climbs, and the final week eases off.
A typical week
Monday is volume, Wednesday is recovery, and Friday is intensity, with one top set for each main lift.
Mon Volume Day, Fives Across
- Competition Squat 5×5 · 75% · RPE 6.5
- Competition Bench Press 5×5 · 75% · RPE 6.5
+ 3 accessories
Wed Recovery Day, Light Squat and Pause Bench
- Competition Squat 2×5 · 60% · RPE 6
- Pause Bench Press 2×5 · 57% · RPE 6
+ 3 accessories
Fri Intensity Day, Top Fives
- Competition Squat 1×5 · 80% · RPE 7.5
- Competition Bench Press 1×5 · 80% · RPE 7.5
- Competition Deadlift 1×5 · 78% · RPE 7
+ 2 accessories
Loads are a percentage of your starting max on that lift.
What you can expect
Expect real work from the first week. Monday is the long session, with most of the week's sets at one firm weight. The Monday weight can stay the same for several weeks while Friday's top set climbs. Wednesday stays light so you recover for Friday. Friday is where you push, with one hard top set for each main lift. The top set gets heavier as the reps drop from fives to singles. The hardest stretch is the last few Fridays, as the top set climbs to the heaviest single of the block. The final week is easy, so you start the next block fresh.
Best for
Intermediate lifters who can progress week to week but not session to session. Anyone who cannot recover from a big Monday will struggle with this plan.
Questions before you start
Should I run the Texas Method or 5/3/1?
Both suit lifters past their beginner gains. Pick the Texas Method if you train three days a week and recover well from a big Monday. Pick 5/3/1 if you want one plan to run for months and you are happy to move slowly.
Read Texas Method or 5/3/1What if my beginner plan has stalled?
Missing reps at the same weight in two workouts in a row is the sign to act. The guide on slowing beginner gains covers what changes on an intermediate plan.
Read what to do when beginner gains slowWhat to be careful about
- Monday load. Monday should leave you fresh for Friday. If it leaves you flat, drop a set from Monday before you touch Friday's top set.
- Stuck on Friday. If the Friday top set stops climbing, a new rep range can help more than more weight. This block changes its rep range through its phases.
- Realization single. Week 11 ends in a single at RPE 10, the most effort the block asks for. Work up to it in small jumps and take one clean rep.