Texas Method

What is the Texas Method?

The Texas Method is a classic intermediate strength program popularised by Mark Rippetoe and coach Glenn Pendlay. Like Madcow, it is designed for the lifter who has outgrown daily linear progression and needs a weekly structure to keep getting stronger.

Its signature is a weekly undulating layout: three very different training days that together let you set a small personal record on the main lifts every single week.

The three-day week

The week is built from three distinct days. Monday is Volume Day - the hard one, classically five sets of five across at a challenging weight that accumulates the fatigue that drives adaptation. Wednesday is Light/Recovery Day, deliberately easy to let you recover while still moving. Friday is Intensity Day, where you work up to a single heavy top set and aim to beat your previous best.

That volume-then-intensity structure across the week is what lets an intermediate keep making weekly progress instead of stalling out.

Weekly PRs

The goal each week is a new five-rep (or top-set) record on Intensity Day. Volume Day builds the base of fatigue, the light day allows recovery, and Friday expresses the result as a small PR. Add a little each week for as long as it keeps working.

When Friday PRs stop coming, you reset the volume-day weights slightly and rebuild, or adjust the volume to restart progress.

Who it’s for

It is aimed squarely at the post-novice intermediate who wants continued strength progress on a simple three-day schedule and can handle a genuinely tough volume day.

It is not for raw beginners (linear progression is still faster for them) and can be brutal for lifters who recover slowly, since Monday’s volume is demanding.

Strengths & trade-offs

Strengths: elegant weekly structure, frequent PRs to stay motivated, and strong, well-documented results for building intermediate strength on just three sessions a week.

Trade-offs: the volume day is punishing, progress can stall abruptly, and the focus is squarely on the main lifts rather than size or accessory development.

How to run it

Set your volume-day weights so five sets of five are hard but completable, keep the light day truly light, and go for a small top-set PR every Intensity Day. Track your Friday numbers - they are the scoreboard.

The spreadsheet below lays out the weekly template; copy it in Google Sheets to run your own numbers.

The spreadsheet

Browse the full program below, or open it in Google Sheets to make your own copy and plug in your numbers.

Spreadsheet via LiftVault. If the preview doesn’t load, use “Open in Google Sheets”.

Equipment

This is a barbell program - you don’t need much, but a few pieces make it run smoothly.

Lifting Belt

Gives your core something to brace against, adding stability and lower-back support on heavy squats and deadlifts.

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Wrist Wraps

Keep the wrist stacked under the bar on heavy bench and overhead pressing, so the joint doesn’t bend back under load.

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Knee Sleeves

Add warmth and a little support to the knees, plus a small rebound out of the bottom of the squat.

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Lifting Straps

Secure your grip so heavy pulling and deadlift volume isn’t cut short by your hands giving out first.

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Learn the lifts

New to any of the movements in this program? Our lift guides break down technique, cues and the common mistakes to avoid.