Texas Method
Weekly progression
Prerequisites
- • All core concepts
- • All barbell lifts (Back Squat, Front Squat, Deadlift, Press)
- • Completed a linear progression program (Starting Strength or StrongLifts)
- • Established 1RMs or recent working weights
Texas Method
Texas Method is an intermediate strength program organized around three training days per week, each with a distinct purpose: , Recovery, and . It is the natural successor to Starting Strength and StrongLifts.
Overview
The program uses a weekly cycle rather than a session cycle. Volume Day drives adaptation. Recovery Day accelerates it. Intensity Day tests it. Over a week, the athlete accumulates fatigue, recovers from it, and then expresses new strength on Intensity Day.
Who It Is For
Texas Method is for athletes who have completed a program (Starting Strength or StrongLifts), whose progression has stalled, and who now need a weekly progression model instead of a session-to-session model.
Prerequisites
- Complete all foundational concepts.
- Finish a linear progression program (or equivalent 3-6 months of training).
- Know your working weights for all main lifts.
- Understand the difference between Volume, Recovery, and Intensity work.
The Three Days
Volume Day (Monday)
- Back Squat 5x5 at 90% of Intensity Day weight
- Bench Press 5x5 or Press 5x5
- Power Clean 5x3 or Deadlift 1x5
Recovery Day (Wednesday)
- Back Squat 2x5 at 80% of Volume Day weight
- Press 3x5 or Bench Press 3x5
- : pull-ups, back extensions, core
Intensity Day (Friday)
- Back Squat 1x5 (new attempt)
- Bench Press 1x5 (new PR attempt)
- Deadlift 1x5 (new PR attempt)
Weekly Structure
| Day | Focus | Effort |
|---|---|---|
| Monday | Volume Day | High volume, moderate load |
| Tuesday | Recovery / Mobility | Light walk, SMR |
| Wednesday | Recovery Day | Low volume, low load |
| Thursday | Recovery / Mobility | Light walk, SMR |
| Friday | Intensity Day | Low volume, max load |
| Saturday | Optional / Off | — |
| Sunday | Full Rest | — |
Progression Rules
Volume Day: Add 5 lbs to squat/bench/press, 10 lbs to deadlift each week.
Intensity Day: Attempt new 5-rep maxes each week. If you hit them, progression is working. If you miss, reset by 10% and rebuild.
Recovery Day: Fixed percentage of Volume Day weight (80%). Do not push this day.
When you stall on Intensity Day:
- First miss: repeat the same weight next week.
- Second miss: drop Intensity Day weight by 10%, rebuild.
- Third miss after reset: switch programs (Wendler 5/3/1 or PPL).
Autoregulation in Practice
Texas Method is one of the harder programs to — the structure is tight. But:
- Volume Day weight can be adjusted if recovery is poor.
- Intensity Day attempts should not be forced if readiness is low.
- Sleep, nutrition, and stress drive 80% of Texas Method success.
- If a full week goes badly, run a lighter volume day and skip Intensity Day.
Sample 4-Week Cycle
Assume Intensity Day squat at 315 lbs.
Week 1:
- Volume: 285x5x5
- Recovery: 225x2x5
- Intensity: 320x5 (PR attempt)
Week 2:
- Volume: 290x5x5
- Recovery: 230x2x5
- Intensity: 325x5
Week 3:
- Volume: 295x5x5
- Recovery: 235x2x5
- Intensity: 330x5
Week 4:
- Volume: 300x5x5
- Recovery: 240x2x5
- Intensity: 335x5
If Intensity Day PRs stop coming, reset.
When to Switch Programs
Move on when:
- Volume Day has become so heavy that recovery is impossible.
- Intensity Day PRs have stalled after two resets.
- You want more variety in programming.
- You want to specialize (Smolov, Smolov Jr.).
Common Pitfalls
- Pushing too hard on Recovery Day (it’s a recovery day).
- Under-eating on weekends (Volume Day requires fuel).
- Skipping Volume Day and expecting Intensity Day to go well.
- Not sleeping enough.
- Running Texas Method too early (before finishing linear progression).
Related Programs
- Starting Strength — predecessor.
- StrongLifts 5x5 — predecessor.
- Wendler 5/3/1 — monthly-cycle successor.
- PPL — -focused alternative.
Journal
Uses the Training Log — Texas Method template.