The program
The Texas Method
The classic 3-day intermediate barbell strength program structured around Monday Volume (5×5), Wednesday Light Recovery (2×5), and Friday Intensity (heavy 1×5 PR top sets).
- Schedule
- 3 days/wk
- Length
- 8 weeks
- Main lifts
- 6
What you’ll train
The main movements in this program.
Review exercise techniqueBefore you start
No measured max is needed to start. Guided setup lets you choose a comfortable working weight in the gym and adjust your logged sets as you go.
If you already know your lifting numbers, you can enter them during setup instead. Review the program guide for this template's load and progression rules.
Optional max estimation toolsSpreadsheet & Calculator
Download the The Texas Method (Volume / Recovery / Intensity) spreadsheet
Enter your current lifts to preview every week’s weights, download Excel/CSV, or start tracking in your browser.
Lifts marked “Estimated from your lifts” are guesses based on the lifts in your link — edit or clear any lift you haven’t tested yet.
Spreadsheet Preview
| Day | Exercise | Sets | Reps | % | Weight (lbs) | Plates / side | Notes |
|---|---|---|---|---|---|---|---|
| Volume Day (5×5 Across) | Squat | 5 | 5 | 77.5% | 235 lbs | 2×45 + 1×5 | 5×5 across at ~90% of 5RM |
| Volume Day (5×5 Across) | Bench Press | 5 | 5 | 77.5% | 175 lbs | 1×45 + 2×10 | — |
| Volume Day (5×5 Across) | Barbell Row | 4 | 6 | 72.5% | 150 lbs | 1×45 + 1×5 + 1×2.5 | — |
| Light Recovery Day (2×5 / 3×5) | Squat | 2 | 5 | 62.5% | 190 lbs | 1×45 + 1×25 + 1×2.5 | Light recovery squat (~80% of Monday weight) |
| Light Recovery Day (2×5 / 3×5) | Overhead Press | 3 | 5 | 72.5% | 105 lbs | 1×25 + 1×5 | — |
| Light Recovery Day (2×5 / 3×5) | Chin-Up | 3 | 8 | — | — | — | — |
| Intensity Day (Heavy 1×5 PR Top Sets) | Squat | 1 | 5 | 86% | 260 lbs | 2×45 + 1×10 + 1×5 + 1×2.5 | Work up to a heavy 5-rep top set |
| Intensity Day (Heavy 1×5 PR Top Sets) | Bench Press | 1 | 5 | 86% | 195 lbs | 1×45 + 1×25 + 1×5 | Heavy 1×5 intensity top set |
| Intensity Day (Heavy 1×5 PR Top Sets) | Deadlift | 1 | 5 | 86% | 310 lbs | 2×45 + 1×25 + 1×10 + 1×5 + 1×2.5 | Heavy 1×5 deadlift top set |
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General strength plan
3-day Volume / Recovery / Intensity intermediate strength
Intermediate lifters who have exhausted session-to-session linear progression and want weekly 5-rep max PRs on Squat, Bench Press, Overhead Press, and Deadlift.
Before choosing this plan
Monday 5×5 volume sessions are long and taxing; Wednesday’s light squat sets must stay light so you are fresh for Friday’s heavy 1×5 intensity top sets.
Equipment
- Barbell and plates
- Squat rack with safeties
- Bench
- Chin-up bar
Progression in this app
How progression works
Loads follow the supplied set and percentage schedule. There is no automatic increase after each session; review your reference weights before repeating the cycle. Guided starting weights remain under your control.
About this template
Alternates Bench Press and Overhead Press emphasis each week across Monday 5×5 Volume, Wednesday Light Recovery, and Friday 1×5 Intensity PR sets.
A look at the plan
Sessions and prescriptions
The first week is open below. Expand later weeks to compare their schedules. Percentages use the reference described in the program guide; guided starting loads are chosen in your first workout.
Week 1
3
sessions
Week 1
3 sessions
Day 1 · Volume Day (5×5 Across)
Squat main
5 × 5 @ 77.5% (start light, add 5 lb/session)working
Rest 3:30
5×5 across at ~90% of 5RM
Bench Press main
5 × 5 @ 77.5% (start light, add 5 lb/session)working
Rest 3:00
Barbell Row main
4 × 6 @ 72.5% (start light, add 5 lb/session)working
Rest 2:30
Day 2 · Light Recovery Day (2×5 / 3×5)
Squat main
2 × 5 @ 62.5% (start light, add 5 lb/session)working
Rest 2:30
Light recovery squat (~80% of Monday weight)
Overhead Press main
3 × 5 @ 72.5% (start light, add 5 lb/session)working
Rest 2:30
Chin-Up accessory
3 × 8working
Rest 2:00
Day 3 · Intensity Day (Heavy 1×5 PR Top Sets)
Squat main
1 × 5 @ 86% (start light, add 5 lb/session)working
Rest 4:00
Work up to a heavy 5-rep top set
Bench Press main
1 × 5 @ 86% (start light, add 5 lb/session)working
Rest 3:30
Heavy 1×5 intensity top set
Deadlift main
1 × 5 @ 86% (start light, add 5 lb/session)working
Rest 4:00
Heavy 1×5 deadlift top set
Week 2
3
sessions
Week 2
3 sessions
Day 1 · Volume Day (5×5 Across)
Squat main
5 × 5 @ 79% (start light, add 5 lb/session)working
Rest 3:30
5×5 across at ~90% of 5RM
Overhead Press main
5 × 5 @ 79% (start light, add 5 lb/session)working
Rest 3:00
Barbell Row main
4 × 6 @ 74% (start light, add 5 lb/session)working
Rest 2:30
Day 2 · Light Recovery Day (2×5 / 3×5)
Squat main
2 × 5 @ 63.5% (start light, add 5 lb/session)working
Rest 2:30
Light recovery squat (~80% of Monday weight)
Bench Press main
3 × 5 @ 74% (start light, add 5 lb/session)working
Rest 2:30
Chin-Up accessory
3 × 8working
Rest 2:00
Day 3 · Intensity Day (Heavy 1×5 PR Top Sets)
Squat main
1 × 5 @ 88% (start light, add 5 lb/session)working
Rest 4:00
Work up to a heavy 5-rep top set
Overhead Press main
1 × 5 @ 88% (start light, add 5 lb/session)working
Rest 3:30
Heavy 1×5 intensity top set
Deadlift main
1 × 5 @ 88% (start light, add 5 lb/session)working
Rest 4:00
Heavy 1×5 deadlift top set
Week 3
3
sessions
Week 3
3 sessions
Day 1 · Volume Day (5×5 Across)
Squat main
5 × 5 @ 80.5% (start light, add 5 lb/session)working
Rest 3:30
5×5 across at ~90% of 5RM
Bench Press main
5 × 5 @ 80.5% (start light, add 5 lb/session)working
Rest 3:00
Barbell Row main
4 × 6 @ 75.5% (start light, add 5 lb/session)working
Rest 2:30
Day 2 · Light Recovery Day (2×5 / 3×5)
Squat main
2 × 5 @ 64.5% (start light, add 5 lb/session)working
Rest 2:30
Light recovery squat (~80% of Monday weight)
Overhead Press main
3 × 5 @ 75.5% (start light, add 5 lb/session)working
Rest 2:30
Chin-Up accessory
3 × 8working
Rest 2:00
Day 3 · Intensity Day (Heavy 1×5 PR Top Sets)
Squat main
1 × 5 @ 90% (start light, add 5 lb/session)working
Rest 4:00
Work up to a heavy 5-rep top set
Bench Press main
1 × 5 @ 90% (start light, add 5 lb/session)working
Rest 3:30
Heavy 1×5 intensity top set
Deadlift main
1 × 5 @ 90% (start light, add 5 lb/session)working
Rest 4:00
Heavy 1×5 deadlift top set
Week 4
3
sessions
Week 4
3 sessions
Day 1 · Volume Day (5×5 Across)
Squat main
5 × 5 @ 82% (start light, add 5 lb/session)working
Rest 3:30
5×5 across at ~90% of 5RM
Overhead Press main
5 × 5 @ 82% (start light, add 5 lb/session)working
Rest 3:00
Barbell Row main
4 × 6 @ 77% (start light, add 5 lb/session)working
Rest 2:30
Day 2 · Light Recovery Day (2×5 / 3×5)
Squat main
2 × 5 @ 65.5% (start light, add 5 lb/session)working
Rest 2:30
Light recovery squat (~80% of Monday weight)
Bench Press main
3 × 5 @ 77% (start light, add 5 lb/session)working
Rest 2:30
Chin-Up accessory
3 × 8working
Rest 2:00
Day 3 · Intensity Day (Heavy 1×5 PR Top Sets)
Squat main
1 × 5 @ 92% (start light, add 5 lb/session)working
Rest 4:00
Work up to a heavy 5-rep top set
Overhead Press main
1 × 5 @ 92% (start light, add 5 lb/session)working
Rest 3:30
Heavy 1×5 intensity top set
Deadlift main
1 × 5 @ 92% (start light, add 5 lb/session)working
Rest 4:00
Heavy 1×5 deadlift top set
Week 5
3
sessions
Week 5
3 sessions
Day 1 · Volume Day (5×5 Across)
Squat main
5 × 5 @ 77.5% (start light, add 5 lb/session)working
Rest 3:30
5×5 across at ~90% of 5RM
Bench Press main
5 × 5 @ 77.5% (start light, add 5 lb/session)working
Rest 3:00
Barbell Row main
4 × 6 @ 72.5% (start light, add 5 lb/session)working
Rest 2:30
Day 2 · Light Recovery Day (2×5 / 3×5)
Squat main
2 × 5 @ 62.5% (start light, add 5 lb/session)working
Rest 2:30
Light recovery squat (~80% of Monday weight)
Overhead Press main
3 × 5 @ 72.5% (start light, add 5 lb/session)working
Rest 2:30
Chin-Up accessory
3 × 8working
Rest 2:00
Day 3 · Intensity Day (Heavy 1×5 PR Top Sets)
Squat main
1 × 5 @ 87.5% (start light, add 5 lb/session)working
Rest 4:00
Work up to a heavy 5-rep top set
Bench Press main
1 × 5 @ 87.5% (start light, add 5 lb/session)working
Rest 3:30
Heavy 1×5 intensity top set
Deadlift main
1 × 5 @ 87.5% (start light, add 5 lb/session)working
Rest 4:00
Heavy 1×5 deadlift top set
Week 6
3
sessions
Week 6
3 sessions
Day 1 · Volume Day (5×5 Across)
Squat main
5 × 5 @ 79% (start light, add 5 lb/session)working
Rest 3:30
5×5 across at ~90% of 5RM
Overhead Press main
5 × 5 @ 79% (start light, add 5 lb/session)working
Rest 3:00
Barbell Row main
4 × 6 @ 74% (start light, add 5 lb/session)working
Rest 2:30
Day 2 · Light Recovery Day (2×5 / 3×5)
Squat main
2 × 5 @ 63.5% (start light, add 5 lb/session)working
Rest 2:30
Light recovery squat (~80% of Monday weight)
Bench Press main
3 × 5 @ 74% (start light, add 5 lb/session)working
Rest 2:30
Chin-Up accessory
3 × 8working
Rest 2:00
Day 3 · Intensity Day (Heavy 1×5 PR Top Sets)
Squat main
1 × 5 @ 89.5% (start light, add 5 lb/session)working
Rest 4:00
Work up to a heavy 5-rep top set
Overhead Press main
1 × 5 @ 89.5% (start light, add 5 lb/session)working
Rest 3:30
Heavy 1×5 intensity top set
Deadlift main
1 × 5 @ 89.5% (start light, add 5 lb/session)working
Rest 4:00
Heavy 1×5 deadlift top set
Week 7
3
sessions
Week 7
3 sessions
Day 1 · Volume Day (5×5 Across)
Squat main
5 × 5 @ 80.5% (start light, add 5 lb/session)working
Rest 3:30
5×5 across at ~90% of 5RM
Bench Press main
5 × 5 @ 80.5% (start light, add 5 lb/session)working
Rest 3:00
Barbell Row main
4 × 6 @ 75.5% (start light, add 5 lb/session)working
Rest 2:30
Day 2 · Light Recovery Day (2×5 / 3×5)
Squat main
2 × 5 @ 64.5% (start light, add 5 lb/session)working
Rest 2:30
Light recovery squat (~80% of Monday weight)
Overhead Press main
3 × 5 @ 75.5% (start light, add 5 lb/session)working
Rest 2:30
Chin-Up accessory
3 × 8working
Rest 2:00
Day 3 · Intensity Day (Heavy 1×5 PR Top Sets)
Squat main
1 × 5 @ 91.5% (start light, add 5 lb/session)working
Rest 4:00
Work up to a heavy 5-rep top set
Bench Press main
1 × 5 @ 91.5% (start light, add 5 lb/session)working
Rest 3:30
Heavy 1×5 intensity top set
Deadlift main
1 × 5 @ 91.5% (start light, add 5 lb/session)working
Rest 4:00
Heavy 1×5 deadlift top set
Week 8
3
sessions
Week 8
3 sessions
Day 1 · Volume Day (5×5 Across)
Squat main
5 × 5 @ 82% (start light, add 5 lb/session)working
Rest 3:30
5×5 across at ~90% of 5RM
Overhead Press main
5 × 5 @ 82% (start light, add 5 lb/session)working
Rest 3:00
Barbell Row main
4 × 6 @ 77% (start light, add 5 lb/session)working
Rest 2:30
Day 2 · Light Recovery Day (2×5 / 3×5)
Squat main
2 × 5 @ 65.5% (start light, add 5 lb/session)working
Rest 2:30
Light recovery squat (~80% of Monday weight)
Bench Press main
3 × 5 @ 77% (start light, add 5 lb/session)working
Rest 2:30
Chin-Up accessory
3 × 8working
Rest 2:00
Day 3 · Intensity Day (Heavy 1×5 PR Top Sets)
Squat main
1 × 5 @ 93.5% (start light, add 5 lb/session)working
Rest 4:00
Work up to a heavy 5-rep top set
Overhead Press main
1 × 5 @ 93.5% (start light, add 5 lb/session)working
Rest 3:30
Heavy 1×5 intensity top set
Deadlift main
1 × 5 @ 93.5% (start light, add 5 lb/session)working
Rest 4:00
Heavy 1×5 deadlift top set