Texas Method
Classic intermediate strength program: high-volume Monday, light recovery Wednesday, max-effort Friday.
Frequency: 3x / week · Duration: 12 weeks · Workout: ~75 min · Level: Intermediate
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What the week adds up to
3 training days, 9 exercises across the week (6 different ones), 26 sets in total in the 3-5 rep range, resting about 180s between them.
Built around Back Squat (8 sets across 3 days) and Bench Press (6 sets across 2 days).
Goals: Strength
Equipment: Barbell, Full Gym
Weekly Schedule
Volume Day — Full Body
- Back Squat: 5 × 5, rest 4 min (90% of 5RM)
- Bench Press: 5 × 5, rest 3 min
- Deadlift: 1 × 5, rest 4 min
Recovery Day — Light
3 exercises (Pro).
Intensity Day — PR Day
3 exercises (Pro).
Progression Guidance
Add 5lb to Friday's PR every week until stall, then reset.