Popularized by Glenn Pendlay of the Wichita Falls Athletic Club, the Texas Method program focuses on training 3 days a week and hitting a new PR each week, making it ideal for intermediate lifters that can still advance at that rate. While the relatively low bench press and deadlift volume makes it better for general strength than powerlifting, the exercise frequency can be tweaked to meet specific needs.
Texas Method Program Summary
|Program Name||Texas Method|
|Training Days Per Week||3 Days|
|Intensity (% of 1RM)||63% to 88%|
|Mesocycle Length||1 Week|
|Experience Level||Late Beginner, Intermediate|
Just plug your 1RM into this spreadsheet and the initial workouts will automatically be calculated. Based upon training progress inputs, additional workouts will be calculated as you go. The program has 2 week microcycles and 6 week mesocycles.
Texas Method Program Instructions
From the spreadsheet:
This spreadsheet is intended for people who have done Starting Strength and now need to move on to the next phase of training. For the power cleans [Editor note: you can do other back work instead of power cleans, such as rows], it will work best if you just put your 5×3 weight and 3 reps down, as there is no aim to go for heavy singles. Similar for deadlift, just put your latest weight and reps. Squats will be slightly different, in that you’ll go back to 5×5 and 1×5 training, but if you’re in no rush, just put the last weight you did at 3×5. Things might seem a little light at first, but weekly progression will kick in soon enough.
Bench and Overhead Press have some fun variation to them. Your 1RM will be calculated and then strived for on the first workout. Two weeks later you’ll go for 2 reps of your previous 1RM weight, and then you’ll go for 3 two weeks after that. At this point, you’ll have three choices. All three will have the 1RM calculated from the 3RM, and have your 2 week increment added. “Let ‘er rip” will use this figure, or the adjusted figure if you didn’t hit at least 3 reps. “Limit” will use the smaller of the “Let ‘er rip” figure and the previous cycle’s 1RM plus three two-week increments. “Slow-roll” is similar as “Limit”, but uses two two-week increments.
Video Overview of Texas Method
Don’t mind the clickbait title. It’s a useful overview of the Texas Method program.
Recommended Reading: Practical Programming
It is highly recommended that you read Mark Rippetoe’s Practical Programming prior to starting Texas Method in order to customize it to best fit your goals and make the most gains. The book discusses many variations of the Texas Method template, including those best suited for powerlifting.
There are 11 programs laid out in Practical Programming, many similar to the basic Texas Method you’ll find on Lift Vault.
Texas Method Program Spreadsheet