Table of Contents
Texas Method Routine Overview
The Texas Method is a strength program that focuses on training 3 days a week and hitting a new PR each week, making it ideal for intermediate lifters that can still progress on a weekly basis. Each training week represents one cycle: Monday is volume day, Wednesday is an active recovery day, and Friday is an intensity day where a new PR is set.
It was popularized by Glenn Pendlay at the Wichita Falls Athletic Club. 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 Style | Strength |
| Training Days Per Week | 3 Days |
| Intensity (% of 1RM) | 63% to 88% |
| Periodization | Block |
| Mesocycle Length | 1 Week |
| Experience Level | Late Beginner, Intermediate |
The Texas Method Week at a Glance
The whole program runs on three sessions a week, each with a different job. Monday builds fatigue with heavy volume, Wednesday backs off so you can recover, and Friday is where you cash in that recovery for a new personal record. Bench press and overhead press alternate between Monday and Friday from one session to the next.
| Day | Focus | Main Work |
|---|---|---|
| Monday | Volume Day | Squat 5×5, Bench or Press 5×5, back work |
| Wednesday | Light / Recovery Day | Squat 2×5 at about 80% of Monday, light Overhead Press, chin-ups and back extensions |
| Friday | Intensity Day | Squat 1×5 for a new PR, Bench or Press 1×5 for a new PR, Deadlift 1×5 or Power Clean 5×3 |
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 Spreadsheet
Texas Method Google Spreadsheet
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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 Instructions
From the spreadsheet:
This spreadsheet is best suited for athletes that have run Starting Strength (NOTE: or similar programs like Strong Lifts or GreySkull LP )and are now prepared to graduate to the next phase of training.
For the power cleans (Note: you can do other back work instead of power cleans, such as barbell rows), it is best if you just put your 5×3 weight and 3 reps down, as there is no need to complete heavy singles.
For deadlifts, you can input your latest weight and reps.
Squats will be a little different, in that you’ll go back to 5×5 and 1×5 training. If you’re not in a rush (and unless you have a specific reason, you shouldn’t be), just put the last weight you did at 3×5. Don’t worry if things seems light the first few weeks; progression will ramp up quickly.
Bench Press and Overhead Press have some interesting variation to them. Your 1RM will be calculated and will be the goal weight 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 reps two weeks after that (week 5). 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 weight, or the adjusted weight if you didn’t complete 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.
If things have felt good and the reps have felt smooth, go for “let ‘er rip.” If things have been grindy or reps have been missed, “limit” or “slow roll” may be better options. Be realistic: just ’cause you program it in a spreadsheet doesn’t mean the strength is there. Be patient.
Frequently Asked Questions about Texas Method
What is the Texas Method workout program?
The Texas Method is a strength training program based around sets of 5. It is an intermediate program that is best run by graduates of Starting Strength, Strong Lifts, or GreySkull LP. It uses linear progression on a weekly basis and is for lifters that can no longer progress multiple times within a week. It uses a “volume day” to generate stimulus overload, a “recovery day” to allow for recovery from the volume day, and an “intensity day” where new strength gains can be realized and demonstrated by hitting a new weekly PR.
Does Texas Method have enough volume?
Well, that depends on what enough means. If your primary goal is to get stronger and set new PRs each week, then yes, Texas Method’s “Volume Day” has enough volume for lifters moving from the novice phase to the intermediate phase. As weights get heavier, it becomes more difficult for the lifter to adequately recover from each workout, which is why Texas Method provides a recovery day and why the intensity day doesn’t have as much volume, which allows the athlete to feel fresh going into the next week’s difficult volume day.
Who created Texas Method?
The Texas Method is credited to Glenn Pendlay, who was a strength coach at the Witchita Falls Athletic Club in Texas. In an interview with Glenn, he explained that one of his athletes made him a proposition: if the athlete could hit a new PR set of 5 reps, could they only do 1 set for that training session instead of 5 sets? Glenn agreed, and the Texas Method was born. Mark Rippetoe, who owned the Witchita Falls Athletic Club, claims it was based on a version of the Hepburn Method, which was explained to him by his mentor Bill Starr (arguably the godfather of the 5×5 method).
So which version is true? I don’t know – probably all of them. Like music, there’s rarely anything new under the sun in the world of strength training. Instead, there’s collaboration, borrowing from those who came first, and synthesizing of ideas.
What happens if I miss reps on Texas Method?
If the athlete cannot complete all programmed reps, a reduction in volume is usually needed. This is assuming that the athlete is eating and resting enough. This is important. If recovery is not addressed, then this will naturally limit progress in strength, regardless of the actual programming. Make sure diet and sleep are in check.
When reps are missed (or if a 5 rep set becomes extremely difficult, resulting nearly missing a rep) this usually occurs on Friday’s intensity day. When this happens, programming 2 sets of 3 reps at the same weight (if 5 reps could not be achieved) or 5 lbs heavier (if 5 reps were achieved in the previous week with much difficulty) can usually yield a few more weeks of progress. As progress within the 3 rep range stalls, the athlete can do 2 sets of 2 reps at the same or heavier weight. This may yield another couple weeks of progress. As this stalls, the athlete can finally move to 5 sets of 1 rep (i.e. singles), then, once this becomes very difficult to achieve, 3 sets of 1 rep.
Once 3 sets of singles stalls out, the athlete can use that weight as their “1RM” and begin a new cycle of 5 rep sets. After another attempted cycle of Texas Method, more advanced variation needs to occur on the Friday intensity day. This is explained in depth in Practical Programming and is outside the scope of this post.
How long should you run the Texas Method?
Run it for as long as you keep setting PRs on Friday. Most lifters get several months out of it before weekly progress stalls. Once you have worked through the rep-drop options on intensity day (5s, then 3s, then 2s, then singles) and still cannot add weight, that is the signal to reset with lighter weights for a fresh cycle or move on to a more advanced program. Do not quit early just because one week felt hard. Check that your eating and sleeping are in order first, then give it time.
Texas Method vs Madcow 5×5 vs 5/3/1: which should you run?
All three are good steps after a basic linear progression. The Texas Method chases a new PR every single week, which makes it aggressive and a strong fit if you recover well and want fast strength gains. Madcow 5×5 ramps intensity across a multi-week cycle instead of weekly, so it is gentler on recovery and more forgiving if your consistency is spotty. Jim Wendler\’s 5/3/1 uses monthly waves and a conservative training max, which suits lifters who want a sustainable long-term plan with built-in deloads. Fresh off Starting Strength and recovering well? The Texas Method is the natural next step. If weekly PRs feel like too much, Madcow or 5/3/1 are the gentler paths.
Video Overview of Texas Method
Don’t mind the clickbait title. It’s a useful overview of the Texas Method program.
