Shared by strength-programs
Texas Method
Intermediate · 3 days a week · 8 weeks
strength-programs · shared it Feb 23
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Classic weekly periodization for post-novice lifters. Volume Monday, recovery Wednesday, intensity Friday.
From strength-programs
If you've stalled on 5x5, this is the next step.
Your week
- Monday — Volume Back Squat · Bench Press · Deadlift · Barbell Row
- Wednesday — Recovery Back Squat · Overhead Press · Pull-Up · Back Extension
- Friday — Intensity Back Squat · Bench Press · Power Clean · Barbell Curl
3 training days a week.
How it progresses
Weights climb 2.5% a week for 3 weeks, then a lighter week. Each wave starts 2.5% higher.
Week by week
Week 1 Wave 1 3 sessions · up to 90%
Monday — Volume
- Back Squat 5×5 at 75%
- Bench Press 5×5 at 75%
- Deadlift 1×5 at 85%
- Barbell Row 3×8
Wednesday — Recovery
- Back Squat 2×5 at 60%
- Overhead Press 3×5 at 65%
- Pull-Up 3×8
- Back Extension 3×12
Friday — Intensity
- Back Squat 1×5 at 90%
- Bench Press 1×5 at 90%
- Power Clean 5×3 at 70%
- Barbell Curl 3×10
Week 2 Wave 1 3 sessions · up to 92.5%
Monday — Volume
- Back Squat 5×5 at 77.5%
- Bench Press 5×5 at 77.5%
- Deadlift 1×5 at 87.5%
- Barbell Row 3×8
Wednesday — Recovery
- Back Squat 2×5 at 62.5%
- Overhead Press 3×5 at 67.5%
- Pull-Up 3×8
- Back Extension 3×12
Friday — Intensity
- Back Squat 1×5 at 92.5%
- Bench Press 1×5 at 92.5%
- Power Clean 5×3 at 72.5%
- Barbell Curl 3×10
Week 3 Wave 1 3 sessions · up to 95%
Monday — Volume
- Back Squat 5×5 at 80%
- Bench Press 5×5 at 80%
- Deadlift 1×5 at 90%
- Barbell Row 3×8
Wednesday — Recovery
- Back Squat 2×5 at 65%
- Overhead Press 3×5 at 70%
- Pull-Up 3×8
- Back Extension 3×12
Friday — Intensity
- Back Squat 1×5 at 95%
- Bench Press 1×5 at 95%
- Power Clean 5×3 at 75%
- Barbell Curl 3×10
Week 4 Deload 3 sessions · up to 81%
Monday — Volume
- Back Squat 5×5 at 67.5%
- Bench Press 5×5 at 67.5%
- Deadlift 1×5 at 76.5%
- Barbell Row 3×8
Wednesday — Recovery
- Back Squat 2×5 at 54%
- Overhead Press 3×5 at 58.5%
- Pull-Up 3×8
- Back Extension 3×12
Friday — Intensity
- Back Squat 1×5 at 81%
- Bench Press 1×5 at 81%
- Power Clean 5×3 at 63%
- Barbell Curl 3×10
Week 5 Wave 2 3 sessions · up to 92.5%
Monday — Volume
- Back Squat 5×5 at 77.5%
- Bench Press 5×5 at 77.5%
- Deadlift 1×5 at 87.5%
- Barbell Row 3×8
Wednesday — Recovery
- Back Squat 2×5 at 62.5%
- Overhead Press 3×5 at 67.5%
- Pull-Up 3×8
- Back Extension 3×12
Friday — Intensity
- Back Squat 1×5 at 92.5%
- Bench Press 1×5 at 92.5%
- Power Clean 5×3 at 72.5%
- Barbell Curl 3×10
Week 6 Wave 2 3 sessions · up to 95%
Monday — Volume
- Back Squat 5×5 at 80%
- Bench Press 5×5 at 80%
- Deadlift 1×5 at 90%
- Barbell Row 3×8
Wednesday — Recovery
- Back Squat 2×5 at 65%
- Overhead Press 3×5 at 70%
- Pull-Up 3×8
- Back Extension 3×12
Friday — Intensity
- Back Squat 1×5 at 95%
- Bench Press 1×5 at 95%
- Power Clean 5×3 at 75%
- Barbell Curl 3×10
Week 7 Wave 2 3 sessions · up to 97.5%
Monday — Volume
- Back Squat 5×5 at 82.5%
- Bench Press 5×5 at 82.5%
- Deadlift 1×5 at 92.5%
- Barbell Row 3×8
Wednesday — Recovery
- Back Squat 2×5 at 67.5%
- Overhead Press 3×5 at 72.5%
- Pull-Up 3×8
- Back Extension 3×12
Friday — Intensity
- Back Squat 1×5 at 97.5%
- Bench Press 1×5 at 97.5%
- Power Clean 5×3 at 77.5%
- Barbell Curl 3×10
Week 8 Deload 3 sessions · up to 83.3%
Monday — Volume
- Back Squat 5×5 at 69.8%
- Bench Press 5×5 at 69.8%
- Deadlift 1×5 at 78.8%
- Barbell Row 3×8
Wednesday — Recovery
- Back Squat 2×5 at 56.3%
- Overhead Press 3×5 at 60.8%
- Pull-Up 3×8
- Back Extension 3×12
Friday — Intensity
- Back Squat 1×5 at 83.3%
- Bench Press 1×5 at 83.3%
- Power Clean 5×3 at 65.3%
- Barbell Curl 3×10
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