How the Texas Method works
The Texas Method is a classic intermediate program — the natural step up when linear beginner gains stop coming every session. Instead of progressing each workout, you progress each week, spreading volume, recovery and a new personal best across three sessions.
The weekly structure
- Monday — Volume: 5 × 5 at about 90% of your 5-rep max. This is the hard accumulation day that drives adaptation.
- Wednesday — Recovery: 2 × 5 at roughly 80% of Monday, plus lighter assistance. Deliberately easy, so Friday can be heavy.
- Friday — Intensity: one heavy set of 5 at a new 5-rep max. This is your PR day — the whole week builds to it.
Progression
Each week, add a little to your Friday 5RM — typically 2.5 kg / 5 lb upper body, 5 kg / 10 lb lower — and Monday and Wednesday scale up with it. The weekly jump is small but relentless, which is what makes it work past the beginner stage. When Friday stalls for two weeks, reset 10% and rebuild, or adjust the volume.
A note on the numbers
The percentages here (90% Monday, ~80% of Monday for Wednesday) are the widely used starting ratios; experienced lifters tune them to recovery. The program is usually run on squat, bench, press and deadlift, with deadlift often done once a week rather than three times.