Reading time: 11 minutes | Last updated: May 2026
The Texas Method is one of the most popular intermediate strength programmes ever written. Developed by Mark Rippetoe and Andy Baker, documented in Practical Programming for Strength Training (3rd edition, 2014), it bridges the gap between beginner linear progression and advanced periodised programming. This is the complete guide for UK lifters, with weights in kg and British Powerlifting context throughout.
Table of Contents
- What Is the Texas Method?
- The Three-Day Structure
- Volume Day — Monday
- Recovery Day — Wednesday
- Intensity Day — Friday
- Progression in kg
- Footwear for Texas Method Training
- Texas Method & British Powerlifting
- Honest Pros & Cons
- Who It’s For — Who It’s Not For
- The Research Behind the Volume/Intensity Split
- FAQ
📋 What Is the Texas Method?
The Texas Method is a weekly periodised strength programme built on stress, recovery, adaptation:
- Monday (Volume Day): High volume at moderate intensity — the stress stimulus
- Wednesday (Recovery Day): Low volume at low intensity — active recovery
- Friday (Intensity Day): Low volume at high intensity — the PR attempt
🗓️ The Three-Day Structure
The Texas Method weekly structure: stress on Monday, recover Wednesday, PR on Friday
| Day | Purpose | Squat | Press | Pull |
|---|---|---|---|---|
| Monday | Volume | 5x5 @ 90% of Friday | 5x5 Bench | Deadlift 1x5 |
| Wednesday | Recovery | 2x5 @ 80% of Monday | 3x5 OHP | Power clean or chin-ups |
| Friday | Intensity | 1x5 PR attempt | 1x5 Bench PR | Deadlift 1x5 PR |
💪 Volume Day — Monday
The hardest session of the week. 5x5 squat and bench at ~90% of Friday’s weight, plus a heavy deadlift single. Ralston et al. (2017) in the Journal of Strength and Conditioning Research confirmed that higher weekly training volume produces greater strength gains in intermediate lifters — Monday’s volume is the primary driver of Friday’s PR.
🔄 Recovery Day — Wednesday
Deliberately easy. 2x5 squat at 80% of Monday, light OHP, and technical work. Should feel easy — that’s the point. Making Wednesday too hard compromises Friday’s performance.
🎯 Intensity Day — Friday
The payoff. 1x5 PR attempt on squat, bench, and deadlift. If you hit the PR, add weight next week. If you miss, troubleshoot before adding weight.
📈 Progression in kg
| Lift | Weekly Increment (Friday) |
|---|---|
| Squat | +5kg/week |
| Deadlift | +5kg/week |
| Bench Press | +2.5kg/week |
| Overhead Press | +2.5kg/week |
👟 Footwear for Texas Method Training
- Squat sessions (Mon/Wed/Fri): Weightlifting shoes (~£150–£180) recommended for high-bar squatters. Consistency across all three squat days is critical.
- Deadlift sessions (Mon/Fri): Flat shoes or deadlift slippers.
- Press sessions: Any flat shoe.
See our Best Squat Shoes 2026 — UK guide for recommendations.
🏅 Texas Method & British Powerlifting
- The Texas Method is an excellent bridge programme for UK lifters preparing for their first British Powerlifting meet — it builds all three competition lifts with weekly PR attempts.
- After the Texas Method stalls (3–6 months), transition to 5/3/1 or nSuns as a longer-term base programme, then use a competition peaking block 8–12 weeks before your BP meet.
- The weekly PR structure mirrors the competition mindset — useful psychological preparation for meet day.
✅ Honest Pros & Cons
| Pros | Cons |
|---|---|
| ✅ Weekly PRs — highly motivating | ❌ Monday Volume Day is very demanding |
| ✅ Simple structure | ❌ Stalls faster than 5/3/1 |
| ✅ Only 3 days/week | ❌ Recovery between Mon and Fri is critical |
| ✅ Free — no book or app required | ❌ Lower frequency than nSuns or Sheiko |
🎯 Who It’s For — Who It’s Not For
✅ Who it’s for
- UK lifters who have stalled on Starting Strength or StrongLifts
- Lifters who can only train 3 days per week
- Lifters motivated by weekly PRs
❌ Who it’s not for
- True beginners — run Starting Strength or GZCLP first
- Lifters who want to train 4–6 days per week
- Advanced lifters
📚 The Research Behind the Volume/Intensity Split
- Ralston et al. (2017), Journal of Strength and Conditioning Research: Higher weekly training volume produces greater strength gains in intermediate lifters.
- Zourdos et al. (2016), Journal of Strength and Conditioning Research: Separating high-volume and high-intensity training across sessions produces superior strength outcomes.
- Rippetoe, M. & Baker, A. (2014), Practical Programming for Strength Training (3rd ed.).
FAQ
How long should I run the Texas Method?
Until weekly PRs stall consistently — typically 3–6 months. Then transition to 5/3/1 or nSuns.
What if I miss a Friday PR?
Don’t add weight. Check recovery, sleep, and nutrition. If you miss two consecutive Fridays, reduce Monday volume by one set.
Do I need weightlifting shoes?
For squat sessions: recommended for high-bar squatters. Three squat sessions per week makes consistent footwear especially important.
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Written by T-K — Creative Director & Brand Strategist, Castiron Lift.