The program
The Texas Method (Volume / Recovery / Intensity): Free Spreadsheet, Percentages & Tracker
Free The Texas Method (Volume / Recovery / Intensity) spreadsheet (Excel/CSV). Enter your 1RM, get every week’s sets and percentages, download the sheet, or track it free in the browser.
- Schedule
- 3 days/week
- 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
Calculate your The Texas Method (Volume / Recovery / Intensity) weights
Free The Texas Method (Volume / Recovery / Intensity) spreadsheet (Excel/CSV). Enter your 1RM, get every week’s sets and percentages, download the sheet, or track it free in your browser.
Spreadsheet Preview
| Day | Exercise | Sets | Reps | % | Weight (lbs) | Plates / side | Notes |
|---|---|---|---|---|---|---|---|
| Volume Day (5×5 Across) | Squat | 5 | 5 | 77.5% | 170 lbs | 1×45 + 1×10 + 1×5 + 1×2.5 | 5×5 across at ~90% of 5RM |
| Volume Day (5×5 Across) | Bench Press | 5 | 5 | 77.5% | 200 lbs | 1×45 + 1×25 + 1×5 + 1×2.5 | — |
| Volume Day (5×5 Across) | Barbell Row | 4 | 6 | 72.5% | 165 lbs | 1×45 + 1×10 + 1×5 | — |
| Light Recovery Day (2×5 / 3×5) | Squat | 2 | 5 | 62.5% | 140 lbs | 1×45 + 1×2.5 | Light recovery squat (~80% of Monday weight) |
| Light Recovery Day (2×5 / 3×5) | Overhead Press | 3 | 5 | 72.5% | 125 lbs | 1×25 + 1×10 + 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% | 190 lbs | 1×45 + 1×25 + 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% | 220 lbs | 1×45 + 1×25 + 1×10 + 1×5 + 1×2.5 | Heavy 1×5 intensity top set |
| Intensity Day (Heavy 1×5 PR Top Sets) | Deadlift | 1 | 5 | 86% | 220 lbs | 1×45 + 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
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%working
Rest 3:30
5×5 across at ~90% of 5RM
Bench Press main
5 × 5 @ 77.5%working
Rest 3:00
Barbell Row main
4 × 6 @ 72.5%working
Rest 2:30
Day 2 · Light Recovery Day (2×5 / 3×5)
Squat main
2 × 5 @ 62.5%working
Rest 2:30
Light recovery squat (~80% of Monday weight)
Overhead Press main
3 × 5 @ 72.5%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%working
Rest 4:00
Work up to a heavy 5-rep top set
Bench Press main
1 × 5 @ 86%working
Rest 3:30
Heavy 1×5 intensity top set
Deadlift main
1 × 5 @ 86%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%working
Rest 3:30
5×5 across at ~90% of 5RM
Overhead Press main
5 × 5 @ 79%working
Rest 3:00
Barbell Row main
4 × 6 @ 74%working
Rest 2:30
Day 2 · Light Recovery Day (2×5 / 3×5)
Squat main
2 × 5 @ 63.5%working
Rest 2:30
Light recovery squat (~80% of Monday weight)
Bench Press main
3 × 5 @ 74%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%working
Rest 4:00
Work up to a heavy 5-rep top set
Overhead Press main
1 × 5 @ 88%working
Rest 3:30
Heavy 1×5 intensity top set
Deadlift main
1 × 5 @ 88%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%working
Rest 3:30
5×5 across at ~90% of 5RM
Bench Press main
5 × 5 @ 80.5%working
Rest 3:00
Barbell Row main
4 × 6 @ 75.5%working
Rest 2:30
Day 2 · Light Recovery Day (2×5 / 3×5)
Squat main
2 × 5 @ 64.5%working
Rest 2:30
Light recovery squat (~80% of Monday weight)
Overhead Press main
3 × 5 @ 75.5%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%working
Rest 4:00
Work up to a heavy 5-rep top set
Bench Press main
1 × 5 @ 90%working
Rest 3:30
Heavy 1×5 intensity top set
Deadlift main
1 × 5 @ 90%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%working
Rest 3:30
5×5 across at ~90% of 5RM
Overhead Press main
5 × 5 @ 82%working
Rest 3:00
Barbell Row main
4 × 6 @ 77%working
Rest 2:30
Day 2 · Light Recovery Day (2×5 / 3×5)
Squat main
2 × 5 @ 65.5%working
Rest 2:30
Light recovery squat (~80% of Monday weight)
Bench Press main
3 × 5 @ 77%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%working
Rest 4:00
Work up to a heavy 5-rep top set
Overhead Press main
1 × 5 @ 92%working
Rest 3:30
Heavy 1×5 intensity top set
Deadlift main
1 × 5 @ 92%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%working
Rest 3:30
5×5 across at ~90% of 5RM
Bench Press main
5 × 5 @ 77.5%working
Rest 3:00
Barbell Row main
4 × 6 @ 72.5%working
Rest 2:30
Day 2 · Light Recovery Day (2×5 / 3×5)
Squat main
2 × 5 @ 62.5%working
Rest 2:30
Light recovery squat (~80% of Monday weight)
Overhead Press main
3 × 5 @ 72.5%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%working
Rest 4:00
Work up to a heavy 5-rep top set
Bench Press main
1 × 5 @ 87.5%working
Rest 3:30
Heavy 1×5 intensity top set
Deadlift main
1 × 5 @ 87.5%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%working
Rest 3:30
5×5 across at ~90% of 5RM
Overhead Press main
5 × 5 @ 79%working
Rest 3:00
Barbell Row main
4 × 6 @ 74%working
Rest 2:30
Day 2 · Light Recovery Day (2×5 / 3×5)
Squat main
2 × 5 @ 63.5%working
Rest 2:30
Light recovery squat (~80% of Monday weight)
Bench Press main
3 × 5 @ 74%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%working
Rest 4:00
Work up to a heavy 5-rep top set
Overhead Press main
1 × 5 @ 89.5%working
Rest 3:30
Heavy 1×5 intensity top set
Deadlift main
1 × 5 @ 89.5%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%working
Rest 3:30
5×5 across at ~90% of 5RM
Bench Press main
5 × 5 @ 80.5%working
Rest 3:00
Barbell Row main
4 × 6 @ 75.5%working
Rest 2:30
Day 2 · Light Recovery Day (2×5 / 3×5)
Squat main
2 × 5 @ 64.5%working
Rest 2:30
Light recovery squat (~80% of Monday weight)
Overhead Press main
3 × 5 @ 75.5%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%working
Rest 4:00
Work up to a heavy 5-rep top set
Bench Press main
1 × 5 @ 91.5%working
Rest 3:30
Heavy 1×5 intensity top set
Deadlift main
1 × 5 @ 91.5%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%working
Rest 3:30
5×5 across at ~90% of 5RM
Overhead Press main
5 × 5 @ 82%working
Rest 3:00
Barbell Row main
4 × 6 @ 77%working
Rest 2:30
Day 2 · Light Recovery Day (2×5 / 3×5)
Squat main
2 × 5 @ 65.5%working
Rest 2:30
Light recovery squat (~80% of Monday weight)
Bench Press main
3 × 5 @ 77%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%working
Rest 4:00
Work up to a heavy 5-rep top set
Overhead Press main
1 × 5 @ 93.5%working
Rest 3:30
Heavy 1×5 intensity top set
Deadlift main
1 × 5 @ 93.5%working
Rest 4:00
Heavy 1×5 deadlift top set