Texas Method
Three-day intermediate program: volume Monday, light Wednesday, intensity (PR) Friday. Designed by Starr and popularised by Rippetoe.
Goal of the plan
Three-day intermediate program: volume Monday, light Wednesday, intensity (PR) Friday. Designed by Starr and popularised by Rippetoe.
Who it is for
The source app labels this plan as Intermediate and places it in Strength.
Training split
3 training days per week: Monday — Volume, Wednesday — Recovery, Friday — Intensity.
Exercise focus
- Back Squat
- Bench Press
- Deadlift
- Overhead Press
- Chin-Up
- Pendlay Row
Template structure
- Volume Day: 75 min, 3 exercises
- Recovery Day: 50 min, 3 exercises
- Intensity (PR) Day: 60 min, 3 exercises
Progression guidance
Suggested additionProgress by improving control first, then reps, then load. Keep technique stable before increasing intensity.
Recovery guidance
Suggested additionLeave at least one easier day after the hardest lower-body or conditioning session when possible.
Safety notes
Suggested additionUse loads you can control, warm up the primary movement patterns, and stop a set when form changes meaningfully.
Scaling options
Suggested additionBeginners can reduce one set per exercise, extend rest periods, or use simpler variations while keeping the weekly rhythm intact.
