The Texas Method is an intermediate strength training program, that was initially popularized by Glenn Pendlay and soared in popularity when Mark Rippetoe started recommending the program. Since many new trainees had huge success with starting strength, many followed through with his recommendation of the “Texas method”.
The general structure
In many regards, the Texas method can be seen as more of a training template, than a program written in stone. In its basic form, the program consists of three training days per week, one volume day, a lighter recovery day, and a high-intensity day, in that order. The normal way to organize the program is to perform the Volume day on Monday, the lighter recovery day on Wednesday, and the high-intensity day on Friday. The program is based on linear progression and you will add 2.5kg(5lbs) to the top set on Fridays. Since bench press and military press alternate, this works out to 1.25kg/week (2.5lbs/week) on the upper body exercises. Some people and especially women, where 2.5kg can be a high percentage of their 5rm max, may find it better to use small jumps, this can be achieved with fractional plates.
The most common structure is as follows:
- Squat 5 x 5 @ 90% of 5RM
- Bench Press or Overhead Press (Whichever you didn’t perform on Friday) 5 x 5 @ 90% 5RM
- Deadlift 1 x 5 @ 90% 5RM
- Squat 2 x 5 @ 80% of Monday’s work weight
- Overhead Press (if you bench pressed Monday) or Bench Press (if OHP on Monday) 3 x 5 @ 90% of mondays weight
- Chin-up 3 x Bodyweight
- Back Extension 5 x 10
- Squat Work up to new 5RM
- Bench Press (if you bench pressed Monday) or Overhead Press (if OHP on Monday): Work up to new 5RM
- Power clean: 5 x 3 / 6 x 2