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Texas Method
Classic weekly periodization for post-novice lifters. Volume Monday, recovery Wednesday, intensity Friday.
8 weeks 3 days/week 12 exercises 98 clones Intermediate
Author's Note
If you've stalled on 5x5, this is the next step.
Program Structure
T1
Back Squat
5x5 at 90% of Friday 5RM — volume accumulation
5 × 5 75%
T1
Bench Press
Alternates weekly with OHP
5 × 5 75%
T2
Deadlift
1x5 heavy — recovery for Friday
1 × 5 85%
ACC
Barbell Row
3 × 8