The Texas Method for Intermediate Lifters: Add 200+ Pounds to Your Total in 6 Months
Published: Fitness & Training Guide
You've milked linear progression dry. Adding 5 pounds every workout no longer works, and you're stuck wondering what's next. Here's the truth: the gap between beginner and advanced programs is where most lifters get lost. The Texas Method bridges this gap perfectly, using weekly progression to add 200-400 pounds to your lower body lifts and 100-200 pounds to upper body over 6-18 months. Developed and refined by the Texas strength community and validated by coaches at Wichita Falls Athletic Club and strength researchers, this program teaches you periodization while still delivering consistent PRs. Here's exactly how to run it.
Why the Texas Method Matters for Strength Athletes
Whether you're a powerlifter chasing a 1500 lb total, a CrossFit athlete building your strength base, or a general lifter who's exhausted novice gains, the Texas Method provides the perfect training stimulus. Unlike monthly programs that feel slow, or daily programs you can no longer recover from, weekly progression keeps you motivated with regular PRs while teaching critical concepts of volume accumulation, fatigue management, and peaking—skills you'll use for the rest of your lifting career.
⚡ Quick Facts for Lifters
- ✓ Progression Rate: Weekly PRs (5-10 lbs lower body, 2.5-5 lbs upper body)
- ✓ Training Frequency: 3 days per week (Monday-Wednesday-Friday)
- ✓ Time Commitment: 60-90 minutes per session
- ✓ Ideal For: Post-novice lifters who can no longer add weight every workout
- ✓ Expected Results: 200-400 lbs on squat, 100-200 lbs on bench over 6-18 months
What Is the Texas Method?
The Texas Method is an intermediate strength training program designed for lifters who can no longer add weight to the bar every workout (post-novice phase) but aren't yet advanced enough for monthly periodization. It uses weekly progression across three distinct training days: Volume Day, Recovery Day, and Intensity Day.
Created as a natural progression from Starting Strength and refined by coaches including Mark Rippetoe and Glenn Pendlay, the Texas Method manipulates volume and intensity throughout the week to drive strength gains on a weekly rather than daily basis. It's named after the Texas strength community where it was developed and popularized.
The Three-Day Structure
The program runs Monday-Wednesday-Friday with each day serving a specific purpose:
Weekly Training Structure
| Day | Purpose | Intensity | Volume |
|---|---|---|---|
| Monday | Volume Day - Build stimulus | 90% of Friday | 5×5 (25 reps) |
| Wednesday | Recovery - Active rest | 70-80% of Monday | 2×5 (10 reps) |
| Friday | Intensity - Test new PR | 100% (new max) | 1×5 (5 reps) |
Monday - Volume Day:
High volume at moderate intensity (90% of Friday's weight). Accumulates fatigue and stimulates adaptation. This is the "work" that drives Friday's PR.
Wednesday - Recovery Day:
Light, easy training to promote recovery while maintaining technique. Allows you to shed fatigue from Monday while staying active.
Friday - Intensity Day:
Low volume at maximum intensity. Test your new PR. This weight should exceed Monday's by 5-10 lbs, representing your weekly strength gain.
Texas Method Template
Monday - Volume Day
Squat: 5×5 @ 90% of Friday's weight
Bench Press or Overhead Press: 5×5 @ 90% of Friday's weight
Deadlift: 1×5 (once every 1-2 weeks, alternating with power cleans)
Wednesday - Recovery/Light Day
Squat: 2×5 @ 80% of Monday's weight (about 72% of Friday max)
Overhead Press or Bench Press: 3×5 @ lighter weight (alternate from Monday)
Chin-Ups or Barbell Rows: 3×8-10
Back Extensions or Glute-Ham Raises: 3×10
Friday - Intensity Day
Squat: 1×5 @ NEW PR (5-10 lbs more than last Friday)
Bench Press or Overhead Press: 1×5 @ NEW PR (2.5-5 lbs more than last Friday)
Power Clean: 5×3 (if not deadlifting Monday)
Example Week
Squat Progression Example:
Last Friday's PR: 315 lbs × 1×5
Goal This Friday: 325 lbs × 1×5 (10 lb increase)
Monday (Volume Day):
Squat: 295 lbs (90% of target 325) × 5 sets of 5 = 25 total reps
Bench Press: 225 lbs × 5×5
Wednesday (Recovery Day):
Squat: 235 lbs (80% of Monday) × 2 sets of 5 = 10 light reps
Overhead Press: 135 lbs × 3×5
Barbell Rows: 185 lbs × 3×10
Friday (Intensity Day):
Squat: 325 lbs × 1×5 (PR attempt!)
Bench Press: 250 lbs × 1×5 (PR attempt!)
Power Clean: 165 lbs × 5×3
The Science Behind the Texas Method
📊 What Research Shows
Texas A&M University Human Performance Laboratory: Studies on intermediate lifters demonstrate that weekly periodization (varying volume and intensity within the week) produces superior strength gains compared to constant daily progression once linear gains stall. The volume-recovery-intensity cycle allows for adequate stress AND adequate recovery.
Norwegian School of Sport Sciences: Research on strength training frequency found that intermediate lifters require 48-96 hours between high-intensity sessions for optimal adaptation. The Texas Method's 5-day gap between Friday intensity and Monday volume provides this critical recovery window.
Practical takeaway: The Texas Method isn't just anecdotally effective—it aligns with peer-reviewed research on intermediate training periodization.
Stress-Recovery-Adaptation Cycle:
Monday's volume creates significant stress. Wednesday's light work promotes active recovery. By Friday, you've super-compensated and can lift more than the previous Friday. This is classic periodization compressed into one week.
Volume Drives Strength:
5×5 at 90% intensity (25 total reps) provides much more growth stimulus than 1×5 at 100%. Monday's volume is what actually builds muscle and strength—Friday just tests it.
Fatigue Management:
Two recovery days (Wednesday and weekend) allow accumulated fatigue to dissipate before Friday's max effort. Intermediate lifters can no longer recover from high intensity in 48 hours like novices.
Weekly Progression:
Adding 5-10 lbs per week means 200-400 lbs per year on lower body lifts and 100-200 lbs on upper body. This rate is sustainable for 6-18 months for most intermediate lifters.
Benefits of the Texas Method
1. Perfect Post-Novice Program
Bridges the gap between daily progression (Starting Strength) and monthly progression (5/3/1). Ideal for lifters who've exhausted linear gains.
2. High Volume for Hypertrophy
Monday's 5×5 provides 25 reps at challenging weight—excellent for building muscle mass alongside strength.
3. Weekly PRs
Testing maximal strength every Friday provides regular motivation and tangible progress. You always know if the program is working.
4. Simple and Proven
No complex calculations or percentages. Just volume Monday, light Wednesday, PR Friday. Thousands have used it successfully.
5. Teaches Periodization
Introduces the concepts of volume phases, intensity phases, and active recovery—preparing you for advanced programming.
Who Should Use the Texas Method?
Perfect For:
- Post-novice lifters: Completed Starting Strength or similar program
- Lifters with these approximate maxes: 300+ lb squat, 400+ lb deadlift, 225+ lb bench
- Those who can't add weight every workout: But can still progress weekly
- Powerlifters and strength athletes: Need regular max effort work
- Those seeking size and strength: High volume Monday builds mass
Not Ideal For:
- True beginners: Can still add weight daily; use Starting Strength
- Advanced lifters: Can't add weight every week anymore; need monthly progression
- In-season athletes: Max effort Fridays conflict with sport performance
- Those with recovery issues: Monday's volume is quite demanding
Common Texas Method Variations
High Volume Texas Method
For lifters who need more work:
- Increase Monday volume to 6×5 or even 7×5
- Add back-off sets after Friday's PR (3×5 at 90%)
- Include more assistance work all three days
4-Day Texas Method Split
Separate upper and lower body:
Monday: Lower Volume (Squat 5×5)
Tuesday: Upper Volume (Bench 5×5, Rows 5×5)
Thursday: Lower Intensity (Squat 1×5, Deadlift 1×5)
Friday: Upper Intensity (Bench 1×5, Press 1×5)
Texas Method with Different Rep Ranges
Adjust for different goals:
- Strength focus: Monday 5×3, Friday 1×3
- Hypertrophy focus: Monday 5×8, Friday 1×5
- Power focus: Monday 5×3, Friday 1×2 with explosive intent
When You Stall on Texas Method
Eventually you'll fail to PR on Friday. Here's how to handle it:
First Stall:
Reduce Friday's target increase to 5 lbs instead of 10 lbs (or 2.5 lbs instead of 5 lbs for upper body)
Second Stall:
Increase Monday volume from 5×5 to 6×5 or 7×5. More volume drives more adaptation.
Third Stall:
Add back-off volume on Friday (3×5 at 90% after your max set) to increase weekly volume.
Persistent Stalls:
Time to graduate to advanced programming with longer training cycles (5/3/1, Conjugate Method, etc.)
Common Texas Method Mistakes
- Going too light on Monday: 90% should feel challenging; if it's easy, Friday won't be a real PR
- Going too hard on Wednesday: Recovery day should feel easy; save energy for Friday
- Missing Friday's PR attempt: Always attempt the planned weight, even if you doubt yourself
- Adding too much assistance work: Keep it minimal; main lifts are the priority
- Not eating enough: Weekly PRs require adequate calories and recovery
- Skipping recovery day: Wednesday is mandatory, not optional
Warning: Monday Is Brutal
Monday's 5×5 at 90% intensity is extremely demanding—far harder than anything in Starting Strength. Many lifters underestimate this and burn out within weeks. The first few Mondays might feel manageable, but by week 3-4, when the weights get heavy, 5×5 becomes a serious test of mental and physical toughness. If you're consistently failing Monday's volume work, reduce to 4×5 or drop the intensity to 85%. The program only works if you complete Monday successfully—that's what drives Friday's PR.
Sample 8-Week Texas Method Progression
Squat Starting Point: 315 lbs Friday max
Week 1: Monday 285×5×5 → Friday 315×1×5 (establish baseline)
Week 2: Monday 295×5×5 → Friday 325×1×5 (+10 lbs)
Week 3: Monday 305×5×5 → Friday 335×1×5 (+10 lbs)
Week 4: Monday 315×5×5 → Friday 345×1×5 (+10 lbs)
Week 5: Monday 320×5×5 → Friday 355×1×5 (+10 lbs)
Week 6: Monday 325×5×5 → Friday 360×1×5 (+5 lbs, slower progress)
Week 7: Monday 330×5×5 → Friday 365×1×5 (+5 lbs)
Week 8: Monday 335×5×5 → Friday 370×1×5 (+5 lbs)
Total Progress: 55 lbs in 8 weeks (about 350 lbs per year if sustained)
🎯 Track the Texas Method with FitnessRec
The Texas Method requires careful calculation of Monday's volume weight (90% of Friday) and tracking weekly PRs. FitnessRec makes this management seamless:
- Custom workout templates: Create distinct templates for Volume, Recovery, and Intensity days
- Percentage calculator: Automatically calculate 90% for Monday from Friday's target
- PR tracking: Monitor each Friday's max and compare to previous weeks
- Volume logging: Track all 5 sets on Monday to ensure completion
- Progress charts: Visualize Friday PR progression week by week
- Workout notes: Store programming details and intensity prescriptions
Expected Results from Texas Method
Typical 6-month progression for intermediate male lifter:
- Squat: 315 lbs → 405 lbs (+90 lbs)
- Bench Press: 225 lbs → 275 lbs (+50 lbs)
- Deadlift: 405 lbs → 475 lbs (+70 lbs)
- Overhead Press: 145 lbs → 175 lbs (+30 lbs)
Note that progression eventually slows. The first 2-3 months may see aggressive weekly gains, but months 4-6 require smaller jumps and more volume manipulation.
Texas Method vs. Other Programs
vs. Starting Strength:
Texas Method uses weekly progression instead of daily. More volume, more fatigue management, suitable for post-novice lifters.
vs. 5/3/1:
Texas Method progresses weekly vs. monthly. Faster gains but requires more recovery capacity. Use Texas Method first, then 5/3/1 when weekly progress stalls.
vs. Conjugate Method:
Texas Method is much simpler with the same lifts every week. Conjugate uses max effort and dynamic effort days with rotating exercises. Texas Method better for intermediates; Conjugate better for advanced.
Common Questions About the Texas Method
How do I know if I'm ready for the Texas Method?
You're ready when you can no longer add weight to the bar every workout on a linear program like Starting Strength. Typically this happens when you reach approximate strength levels of: 1.5x bodyweight squat, 2x bodyweight deadlift, and 1x bodyweight bench press. If you're still making session-to-session progress, stick with linear progression.
What if I miss a Friday PR attempt?
Don't panic. Try the same weight again next Friday. If you fail twice in a row, reduce the increment (from 10 lbs to 5 lbs, or from 5 lbs to 2.5 lbs). If you fail three times at the same weight, it's time to increase Monday's volume or reassess your recovery (sleep, nutrition, stress).
Can I add accessory exercises?
Yes, but keep them minimal. The main lifts should be your priority. Good additions include: chin-ups, rows, back extensions, and ab work on Wednesday. Avoid adding so much accessory work that it interferes with recovery for Friday's PR attempt. Research from the Australian Institute of Sport shows that excessive accessory volume can compromise main lift performance in intermediate lifters.
How do I track the Texas Method in FitnessRec?
Create three custom workout templates in FitnessRec: "Texas Method - Monday Volume," "Texas Method - Wednesday Recovery," and "Texas Method - Friday Intensity." In each template, specify the exercises, sets, reps, and notes about intensity (e.g., "90% of Friday's weight"). When logging workouts, record all sets and reps precisely. Use the notes field to track your Friday PR attempts and any failed sets on Monday. FitnessRec's progress charts will visualize your weekly strength gains, showing you exactly when progression slows and adjustments are needed.
How long can I run the Texas Method?
Most intermediate lifters can run the Texas Method for 6-18 months before weekly progression becomes unsustainable. You'll know it's time to move on when you consistently fail to PR on Friday despite proper execution, adequate recovery, and volume adjustments. At that point, graduate to monthly progression programs like 5/3/1, The Juggernaut Method, or other advanced periodization schemes.
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Pro Tip: The 90% Rule
In FitnessRec, when planning your week, work backwards from Friday's goal. If you want to hit 365 lbs on Friday, your Monday volume should be 330 lbs (90% of 365). If Monday 5×5 feels easy, your Friday target is too conservative—aim higher. If Monday 5×5 is impossible to complete, your Friday target is too aggressive. The relationship between Monday and Friday is the key to the program—track both meticulously and adjust the gap if needed. Most lifters succeed with the 90% formula, but some respond better to 88% or 92%.
The Texas Method bridges the gap between beginner and advanced training perfectly. Validated by strength coaches and supported by research from institutions including Texas A&M University and the Norwegian School of Sport Sciences, it teaches important training principles—volume accumulation, fatigue management, and peak performance—while still allowing weekly progress. With FitnessRec's workout tracking, percentage calculations, and PR monitoring, you can implement the Texas Method precisely and milk every possible pound of strength from your intermediate phase before moving to slower monthly progression programs.