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 popularised through his book Practical Programming for Strength Training (co-authored with Andy Baker, 3rd edition 2014), it bridges the gap between beginner linear progression and advanced periodised programming. If you’ve stalled on Starting Strength or StrongLifts and want a structured next step, the Texas Method is one of the best options available. This is the complete guide.
Table of Contents
- What Is the Texas Method?
- The Three-Day Structure
- Volume Day — Monday
- Recovery Day — Wednesday
- Intensity Day — Friday
- Progression — How to Advance
- Texas Method Variations
- Footwear for Texas Method Training
- Honest Pros & Cons
- Who It’s For — Who It’s Not For
- Texas Method vs 5/3/1 vs nSuns
- The Research Behind the Volume/Intensity Split
- FAQ
📋 What Is the Texas Method?
The Texas Method is a weekly periodised strength programme built on a simple but powerful principle: stress, recovery, adaptation. Each week contains three training days with distinct purposes:
- 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
This structure allows intermediate lifters to continue making weekly progress after linear progression has stalled, by manipulating volume and intensity across the week rather than adding weight every session.
🗓️ 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’s weight | 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
Volume Day is the hardest session of the week. The goal is to accumulate significant training volume at a challenging but not maximal weight:
- Squat: 5 sets of 5 reps at approximately 90% of Friday’s intensity weight
- Bench Press: 5 sets of 5 reps
- Deadlift: 1 set of 5 reps (heavy)
The 5x5 volume on Monday creates the training stimulus that drives Friday’s PR. Research on volume-strength relationships supports this: 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 up to a recoverable threshold.
🔄 Recovery Day — Wednesday
Recovery Day is deliberately easy. The goal is to maintain movement patterns and promote recovery without adding fatigue:
- Squat: 2 sets of 5 reps at 80% of Monday’s weight
- Overhead Press: 3 sets of 5 reps (alternates with bench press)
- Power Clean or Chin-ups: Light technical work
Many lifters underestimate the importance of Wednesday. Skipping it or making it too hard compromises Friday’s performance. The session should feel easy — that’s the point.
🎯 Intensity Day — Friday
Intensity Day is the payoff. After Monday’s volume stimulus and Wednesday’s recovery, Friday is where you attempt a new 5-rep PR:
- Squat: 1 set of 5 reps at a new 5RM (personal record)
- Bench Press: 1 set of 5 reps at a new 5RM
- Deadlift: 1 set of 5 reps at a new 5RM
If you hit the PR, add 5 lbs to upper body lifts and 10 lbs to lower body lifts next week. If you miss, troubleshoot before adding weight.
📈 Progression — How to Advance
The Texas Method progresses weekly rather than session-to-session:
| Lift | Weekly Increment |
|---|---|
| Squat | +10 lbs/week on Friday |
| Deadlift | +10 lbs/week on Friday |
| Bench Press | +5 lbs/week on Friday |
| Overhead Press | +5 lbs/week on Friday |
When you miss a Friday PR: Don’t add weight. Troubleshoot first — common causes are insufficient recovery, too much volume on Monday, or poor sleep and nutrition. If you miss two consecutive Fridays, reduce Monday’s volume by one set and retry.
🔄 Texas Method Variations
| Variation | Key Change | Best For |
|---|---|---|
| Classic TM | As described above | Most intermediate lifters |
| TM with AMRAP Friday | Friday set performed AMRAP instead of 1x5 | Lifters who want more volume data |
| Heavy-Light-Medium (HLM) | Three distinct intensity days instead of V/R/I | Advanced intermediates |
👟 Footwear for Texas Method Training
The Texas Method squats three times per week (Monday, Wednesday, Friday) — making consistent footwear important:
- Squat sessions (all three days): Weightlifting shoes with 20mm heel recommended for high-bar squatters. Flat shoes for low-bar squatters. Consistency across all three squat days is critical for technique development.
- Deadlift sessions (Monday and Friday): Flat shoes or deadlift slippers.
- Press sessions: Any flat shoe with a stable base.
See our Best Squat Shoes 2026 — USA guide for recommendations.
✅ Honest Pros & Cons
| Pros | Cons |
|---|---|
| ✅ Weekly PRs — highly motivating | ❌ Monday Volume Day is very demanding |
| ✅ Simple structure — easy to understand | ❌ Only 3 days/week — lower frequency than nSuns or Sheiko |
| ✅ Excellent bridge from linear to intermediate | ❌ Stalls faster than 5/3/1 for most lifters |
| ✅ Free — no book or app required | ❌ Recovery between Monday and Friday is critical — lifestyle dependent |
🎯 Who It’s For — Who It’s Not For
✅ Who it’s for
- Lifters who have stalled on Starting Strength or StrongLifts and want a structured next step
- Lifters who can only train 3 days per week
- Lifters who are motivated by weekly PRs
- Lifters transitioning from beginner to intermediate programming
❌ Who it’s not for
- True beginners — run Starting Strength or GZCLP first
- Lifters who want to train 4–6 days per week (run nSuns or Sheiko instead)
- Advanced lifters — the weekly progression will stall within months
🔄 Texas Method vs 5/3/1 vs nSuns
| Programme | Days/Week | Progression | Best For |
|---|---|---|---|
| Texas Method | 3 | Weekly PRs | Early intermediates, 3-day schedule |
| 5/3/1 | 4 | Monthly cycles | Long-term intermediates |
| nSuns | 4–6 | Daily auto-regulation | Intermediates wanting high volume |
📚 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 up to a recoverable threshold — supporting Monday’s 5x5 volume stimulus.
- Zourdos et al. (2016), Journal of Strength and Conditioning Research: Separating high-volume and high-intensity training across different sessions produces superior strength outcomes compared to combining both in single sessions.
- Rippetoe, M. & Baker, A. (2014), Practical Programming for Strength Training (3rd ed.): The theoretical basis for the Texas Method and intermediate programming principles.
FAQ
How long should I run the Texas Method?
Until weekly PRs stall consistently — typically 3–6 months. Then transition to 5/3/1, nSuns, or a more advanced periodised programme.
What if I miss a Friday PR?
Don’t add weight. Check recovery, sleep, and nutrition first. If you miss two consecutive Fridays, reduce Monday volume by one set and retry.
Can I run the Texas Method 4 days a week?
The classic Texas Method is 3 days. For 4-day training, run 5/3/1 or nSuns instead.
Do I need weightlifting shoes for the Texas Method?
For squat sessions: recommended for high-bar squatters. The Texas Method squats three times per week — consistent footwear across all three sessions is important.
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Written by T-K — Creative Director & Brand Strategist, Castiron Lift.