Strength
Texas Method
Three-day intermediate program: volume Monday, light Wednesday, intensity (PR) Friday. Designed by Starr and popularised by Rippetoe. Three days a week, about 60 minutes a session.
- Days per week
- 3
- Session length
- About 60 min
- Level
- Intermediate
- Focus
- Strength
What it takes
You will need three sessions a week of roughly 60 minutes, plus a warm-up.
Your week
Rest or walk on the other four days. Spread the sessions out if you can, so the same muscles get a day off in between.
- Day 1: Monday, Volume (about 75 min)
- Day 2: Wednesday, Recovery (about 50 min)
- Day 3: Friday, Intensity (about 60 min)
Volume Day
| Exercise | Sets × reps | Rest |
|---|---|---|
| Back Squat | 5 × 5 at 90% of 5RM | 4 min |
| Bench Press | 5 × 5 at 90% of 5RM | 3 min |
| Deadlift | 5 | 5 min |
Recovery Day
| Exercise | Sets × reps | Rest |
|---|---|---|
| Back Squat | 2 × 5 at 80% of Mon | 3 min |
| Overhead Press | 5 × 5 | 2½ min |
| Chin-Up | 3 × max reps | 2 min |
Intensity (PR) Day
| Exercise | Sets × reps | Rest |
|---|---|---|
| Back Squat | 5 PR | 5 min |
| Bench Press (alternate Bench / OHP each week) | 5 PR | 4 min |
| Pendlay Row | 5 × 5 | 2½ min |
Adding weight
For fixed-rep work, add weight once every set moves well and you finish with a rep or two in reserve.
Jumps of 1–2.5 kg on upper-body lifts and 2.5–5 kg on lower-body lifts are plenty. Bigger jumps stall sooner.
Making it fit
- Take a lighter week every five or six weeks: same exercises, about half the sets.
- If a session runs long, cut the last exercise rather than rushing the rest.
