Written by Kyle Ustach | BScEcon
Fact checked by Sam Coleman, Co-founder
FACT CHECKED
Have you ever wondered why some strength training programs lead to remarkable gains while others seem to plateau?
Strength training is not just about lifting weights; it's a science. A proper strength training routine will not only increase strength and muscle mass, but also improve bone density and overall metabolic health.
At SET FOR SET, we understand the intricacies behind the science of strength training and the importance of tailoring your workouts to your personal goals.
This is where The Texas Method Strength Program (TM) comes into play, a proven linear progression strategy that will help you break through strength training plateaus.
In this article, we will teach you everything you need to know about the Texas Method workout program, including user testimonials and results.
Table of Contents
- What Is The Texas Method Workout?
- Texas Method Basics
- Texas Method Workout Routine
- How Does The Texas Method Work?
- Texas Method Pros vs. Cons
- Texas Method Program Tips
- Testimonials From Reddit r/Weightroom
- FAQs
What Is The Texas Method Workout?
The Texas Method Workout is a linear progression strength training program designed for intermediate to advanced weight lifters. It's a three-day full-body strength program that primarily focuses on compound movements for sets of 5 reps.
Linear progression is a concept applied to strength training programs where you steadily add small amounts of weight to your lifts, usually every week.
Typically, linear progression strength programs are designed for beginners to build a foundation and get used to handling increasingly heavy weight, yet TM takes linear progression to the next level.
The Texas Method, developed by renowned strength coach Mark Rippetoe, is an ideal choice for those who have plateaued in beginner linear progression programs like Starting Strength, also created by Rippetoe. While both programs share similarities, Starting Strength caters to beginners building foundational strength, whereas the Texas Method advances lifters past early training plateaus.
According to Mark, the Texas Method balances the stress of increased weight and varied volume with adequate recovery time so intermediate lifters can consistently make gains over an extended period.
The main difference between the Texas Method and a novice progression program is that the Texas Method uses varied periodization, where the volume and intensity vary between workouts.
We will cover this, and all the details of the Texas Method explained below.
Texas Method Basics
The Texas Method involves three full-body workouts a week, performed on Monday-Wednesday-Friday, focusing on the major lifts, including squats, bench presses, overhead presses, and deadlifts.
The first workout of the week is a high-volume day, the second is an active rest light day, and the final is a high-intensity day where you lift the heaviest weights.
The training program's goal is to consistently add five to ten pounds to your lifts every week.
The whole program uses sets of 5, except for bodyweight exercises.
Creator Mark Rippetoe found that sets of 5 reps are the perfect combination of training intensity and volume. Higher reps require too light of weight to gain strength, while super heavy weights for a couple of reps cause too much structural stress.
We will explain this in-depth in the sections below after we lay out the routine.
The core principles of the Texas Method include:
- Three full body workouts performed on Monday-Wednesday-Friday
- Focus on basic structural exercises, including the squat, bench press, deadlift, and overhead press, performed with sets of 5 reps.
- Increase weight lifted each week by 5 lbs for upper body exercises and 10 lbs for lower body.
- Undulating Periodization: The Texas Method template uses the concept of undulating periodization, which is where volume and intensity vary by workout. This is key for the body to recover properly to handle the increasingly heavy load.
The Texas Method Strength Program Routine
It's important to note the difference between even weeks and odd weeks, as the bench and overhead presses (OHP) alternate.
If you bench-pressed Monday, you should do OHP on Wednesday, then bench again on Friday for odd weeks. If you do the OHP on Monday, you do the bench press on Wednesday with a little lighter weight than your previous bench, then the OHP on Friday for even weeks.
Ideal Weekly Schedule:
- Session 1: Monday (High Volume)
- Session 2: Wednesday (Light Day)
- Session 3: Friday (High Intensity)
Of course, you can shift the days of the week around as best suited for you, just keep a rest day between each session.
Note: Odd weeks refer to weeks 1, 3, 5, etc. Even weeks are 2, 4, 6, etc.
Program Length:
It's generally recommended to run this program at a minimum of 3 months. 3-6 months is average, but you should ideally continue with it until you see diminishing returns, which for some people could be 1 year or longer.
Starting Weight:
To determine the starting weight, calculate the maximum weight you can lift for five clean reps (five rep max). You can have a "starting week" where you run through the routine to determine ideal starting weights, then actually begin the program.
5RP = five rep maximum
Session 1 (Monday):
High Volume Day at 90% of 5RPM
| Odd Weeks | Even Weeks |
| 1. Squat: 5 sets x 5 reps 2. Bench Press: 5x5 3. Deadlift: 1x5 |
1. Squat: 5x5 2. Overhead Press: 5x5 3. Deadlift: 1x5 |
- Rest time between sets should be at least 3 to 5 minutes to make sure the body recovers. Take as long as you need.
- The deadlift won't be a true 5RM because your legs will be exhausted from the squats, but you should still increase your weight every week.
- Limit accessory exercises to brief arm work at the end of the workout (if you choose to do so).
Session 2 (Wednesday):
Light Recovery Day at 80% of previous session 1’s weight
| Odd Weeks | Even Weeks |
| 1. Squat: 2x5 2. Overhead Press 3x5 3. Chin Ups: 3 sets to failure (bodyweight only) 4. Hyperextensions or Glute-Ham Raises: 5x10 (bodyweight) |
1. Squat: 2x5 2. Bench Press: 5x5 3. Chin Ups: 3 sets to failure (bodyweight) 4. Hyperextensions or Glute-Ham Raises: 5x10 reps (bodyweight) |
- Rest for around five minutes between chin ups sets to failure.
Session 3 (Friday):
Max Intensity Day!
| Odd Weeks | Even Weeks |
| 1. Squat: 1x5 (trying to hit new 5 rep PR) 2. Bench Press: 1x5 (trying to hit new 5 rep PR) 3. Power Clean (or Power Snatch): Light warm up then 5x3 (or 2x6) |
1. Squat: 1x5 (trying to hit new 5 PR) 2. Overhead Press 5x5 3. Power Clean or Power Snatch: Light warm up then 5x3 (or 2x6) |
- Warm up as much as you need for the squat and second exercise (odd weeks). The warm-up is more extensive Session 3 (Friday) since you are working toward a new 5 rep max.
- The total load (amount lifted) should be heavier than Session 1 (Monday). Add at least 5 lbs to bench press and 10 lbs to squat.
Power Moves: The option to perform power cleans or power snatches depends on the person, but ideally they should be alternated. Dynamic effort work is a technique where you lift lighter weights faster, such as with a power clean. Dynamic effort is critical to Olympic weightlifting-derived power because it helps improve speed and explosiveness. While you may think you don't need that since you aren't a professional athlete, Olympic weightlifting can drastically increase strength. If you must, you can replace the clean/snatch with deadlifts, but make sure you have a lighter weight and focus on pulling fast.
How Does The Texas Method Work?
With the Texas Method you continually increase the weight lifted, which challenges recovery ability and forces the body to adapt by getting stronger. It uses a high-volume day for tonnage stress early in the week, an active rest day to recover, and lastly a high-intensity day for strength gains.
An important part of the Texas Method is calculating the weight you should be lifting. The program uses the term tonnage, which refers to the total amount of weight lifted in a certain period.
Tonnage = Weight x Reps X Sets
So, if you bench press 150 lbs for 5 sets of 5, your total tonnage is 150 x 5 x 5 = 3,750.
Tracking the tonnage is a great way to track your progress and calculate how much weight to increase or decrease between workouts. The starting weight in week one of the program should be 90% of your five-rep max.
Although the standard Texas Method template calls for a Monday-Wednesday-Friday split, you could do the program any day of the week. The important part is ensuring at least 48 hours between workouts to ensure adequate recovery.
Many people try to add extra workout days into the routine, usually for isolation exercises. If you are doing the program correctly, your body won't need more than three workouts per week.
The rest time is carefully calculated to maximize gains and prevent overuse injuries, so stick to the three days. You should rest at least three to five minutes between sets, if not longer, especially for exercise to failure. The program is flexible in that you should listen to your body and adjust accordingly.
Texas Method Progression Schedule
Like other linear progression programs, the weekly goal is five pounds for upper-body lifts and ten pounds for lower-body lifts. This only applies to Monday and Friday's workout, as Wednesday is a lighter workout recovery day. The goal is to place optimum stress on the muscle while maintaining proper form. If you can't increase the weight by Friday's workout, there is a failure protocol.
Texas Method Squat Progression Example:
| Week | Monday (5x5) | Wednesday (2x5) | Friday (1x5) |
|---|---|---|---|
| One | 255 lbs | 215 lbs | 300 lbs |
| Two | 260 lbs | 220 lbs | 305 lbs |
| Three | 260 lbs | 220 lbs | 310 lbs |
| Four | 265 lbs | 225 lbs | 315 lbs |
If you successfully complete Monday's workout but fail to progress on Friday, consider the following adjustments:
- Option 1: Add an extra set to the first two exercises on Monday.
- Option 2: Maintain the same total reps but increase the weight and reduce reps per set. For example, instead of doing 5 sets of 5 reps with 225 lbs, try 8 sets of 3 reps or 6 sets of 4 reps with 235 lbs.
- Option 3: Introduce a high-rep "burnout" set after the first two exercises on Monday.
If you're unable to increase the weight on Friday or the following Monday, you might need to:
- Option 1: Reduce the number of sets for an exercise.
- Option 2: Lower the reps for Monday's work weight.
- Option 3: Decrease your starting work weight, which is based on your 5-rep max (5RM).
This is where the program's flexibility and your creativity come in. Listen to your body and make the appropriate changes. The most important part is completing the total number of reps, so don't worry if you have to break that down into more sets.
Texas Method Pros vs Cons
Pros:
- Only three days a week: The program only requires a three-day training week, which is more than enough if you follow the protocol.
- Can break plateaus: This program is perfect for anyone who has hit a plateau, especially intermediate lifters who maxed out their beginner gains. The creator considers it a follow-up to Starting Strength or a similar beginner strength program.
- Introduction to periodization: Doing the same amount of reps and using the same weight every week can be boring and counterproductive. This program introduces the concept of periodization to lifters, which is when the number of sets and reps varies. Periodization helps lifters maximize gains while providing adequate recovery time.
- Boosts confidence: Let's face it - there are not many better feelings than hitting a new PR. With this program, you should be hitting a new PR every Friday. This can help build confidence both inside and out of the gym.
- Great for bulking: The program focuses on performing compound exercises with heavy weights for sets of 5 reps, which is perfect for adding mass and strength. Rippetoe recommends eating up to 5,000 calories daily to properly recover, so this program is perfect for a bulk.
Cons:
- Not for beginners: This training program is intended for people with strength training experience, not beginners. There are similar programs that use the same concepts but are designed for beginners, such as Starting Strength and the GZCLP method.
- Limited isolation work: The program is extremely limited regarding assistance exercises to target specific or lagging muscles. The program only allows for a few light arm exercises on Mondays at the end of the workout.
- Requires Time and Planning: This routine requires a little extra thinking and planning outside the gym. You need to calculate your 5 rep max as accurately as possible since all of your lifts are based on this weight. Workouts on Mondays and Fridays can take up to two hours due to the extended rest between sets.
- Not ideal for a cutting diet: The Texas Method is very high intensity, so the body requires extra protein and carbs to recover. The average user on the Texas Method may consume up to 5,000 calories a day, which is not ideal for someone trying to lose weight.
- Heavily squat dominant strength plan (for key reasons - see below)
Texas Method Program Tips
- Light warmup: Keep your warm-up sets very light to conserve energy and maximize the weight in your major lifts. At the same time, it's important not to slack on your warmup sets either. You need to warm up to prevent injury.
- Don't inflate your 5 rep max: If you start the program at a heavier weight than you can handle, you will set yourself up for failure. Be as accurate as possible with your starting weights.
- Don't overdo it on Monday: One of the biggest mistakes people make on TM is going too heavy on Monday. If you struggle to make progress, try the workout with a slightly lower weight rather than reducing volume.
- Go heavy on Fridays: Friday, also known as intensity day, is the most important day of the Texas Method program. You should be lifting the heaviest weights of the week on Friday and trying to set a new PR each week.
- Be explosive but controlled: Try to be as explosive as possible during the lifts while maintaining proper form. This is especially important for the dynamic effort work on Friday.
Why aren't deadlifts more of a priority in the Texas Method?
The Texas Method doesn't prioritize deadlifts before squats on any of its training days for a few key reasons:
- Fatigue Management: Squats are typically placed before deadlifts in many strength training programs because they are more taxing on the central nervous system and the entire body. Performing squats first ensures that you're at your freshest and strongest, which is crucial for maintaining proper form and maximizing performance in this fundamental lift.
- Overlapping Muscle Groups: Squats and deadlifts target many of the same muscle groups, such as the glutes, quads, and lower back. Doing squats first pre-exhausts these muscles, which can make deadlifting afterwards more challenging. However, this is also a strategic choice in the Texas Method. By deadlifting when slightly fatigued, it limits the total volume and intensity you can handle in the deadlift, which is intentional to manage overall recovery demands. Deadlifts are highly taxing, and doing them when fresh could lead to overtraining, especially when combined with the volume of squats in the program.
- Program Focus: The Texas Method is primarily designed to improve overall strength with a significant emphasis on the squat. By focusing more on the squat, the program aligns with its goal of enhancing strength in this core lift. While deadlifts are included, they are treated as a secondary exercise in this context.
- Frequency and Recovery: The Texas Method has a high frequency of squatting (three times a week) compared to deadlifting (once a week). This distribution allows for better recovery from the significant stress that deadlifts place on the body, particularly the lower back. Doing deadlifts first in a workout could compromise the recovery and performance for squats throughout the week.
In summary, the Texas Method's structure is designed to optimize performance and recovery, with a particular emphasis on improving squat strength. This rationale guides the decision to perform squats before deadlifts in the program.
Want a program that's more balanced across the big lifts? Check out our SET FOR SET Strength Program.
Testimonials From Reddit r/Weightroom
One of the best ways to gauge a workout program is by real-life testimonials from people similar to us. When scanning reviews of the Texas Method, we found some incredible results from intermediate and experienced lifters.
In the subReddit r/weightroom, a post titled "Program Review: One Year on the Texas Method," shares some remarkable progress.
1. Original Poster Jeremiah05 posted, "I love it, have seen great progress, and plan to continue running it or some modification for at least another 6 months."
After making some impressive beginner gains in only five months on the Starting Strength program, the OP tried the Texas Method.
"My first TM Intensity Day I squatted 305x6 (miscounted), benched 217.5x5, and deadlifted 325x5. Most recent best lifts are 435x3 and 455x1x5 squat, 300x1 paused bench (305 TNG), and 500x3 and 525x1 deadlift…During the last year, I've gained another 25 or so lbs."1
So in roughly a year, the user was able to increase his bench press by 80 lbs, his squat by 150 lbs, and deadlift by 200 lbs, all while gaining 25 lbs of primarily muscle. These results are incredible and show the true potential of a program like the Texas Method.
A common theme in testimonials is the importance of recovery, including your diet.
2. One user stated, "It worked great, for a while. If your recovery is off, it'll wreck your shit. Squat went from 365ish to 425 in 3 months. DL went from 450ish to 500. Bench and OHP went up a bit, but nothing crazy."2
3. Similarly, user boojombi451 posted, "Most people who start TM don't eat or rest enough. If you're doing it right, there isn't much room for anything else, and whatever else you do should be added in slowly, watching to see how it affects your recovery…Your food and supplements need to be on point if you expect to run TM for more than a few weeks before bailing. Also, don't run TM until you've really exhausted your linear progress."3
These great examples highlight the importance of recovery in an intense routine like the Texas Method.
Texas Method FAQs
How long does each Texas Method workout take?
The workout on Mondays and Fridays can take up to two hours because the rest period between sets should be three to five minutes. Wednesday's workout is slightly shorter, around 60 to 90 minutes.
What is the weekly progression for the Texas Method?
The progression goal is to add 5 pounds for upper body lifts and 10 pounds for lower body lifts each week on Monday and Friday.
Can a beginner use the Texas Method program?
No, the Texas Method is for more advanced weight lifters with at least 18-24 months or more of strength training. A beginner should use a more basic program, such as Starting Strength or the GZCLP method.
How long should you do the Texas Method Workout routine?
Creator Mark Rippetoe recommends you stay on the Texas Method for at least six to nine months. It is good to cycle the routine off so you can focus on cardio and isolation exercises and give the body a break.
Can I add extra workouts to the Texas Method Workout?
If you are doing the TM program correctly, you will need the full 48 hours of recovery time because of the intensity of the workouts. It is best to follow the guidelines and only workout three days a week to avoid unnecessary stress on the body.
Summary:
Very few successful lifters achieved their physique without the help of a proven strength training program. Mark Rippetoe is a pioneer in the fitness industry that has helped countless beginners make incredible gains in just a few months. The Texas Method is an intense workout routine designed for intermediate to advanced weight lifters as a follow-up to the beginner program Starting Strength.
Like Starting Strength, it focuses on the primary compound Olympic lifts; the difference is the varied intensity and volume. Monday is a volume day, Wednesday is active recovery, and Friday is the intensity day where you increase your personal records each week. Some experienced weight lifters may frown upon only working out three days a week, but trust us, you get your money's worth.
If you are doing the program correctly, you will need as much recovery time (and calories) as possible to keep increasing your weekly load. It's important to start the program at the correct weight (90% of your five rep max) and execute with proper form to make the weekly progression.
As always, listen to your body and adjust as needed, because no exercise is worth an injury. If you follow the protocol, you will be shocked at the long-term progress you can make in the weight room from such a "simple" workout program.
Final Thought: The Texas Method may not align with your goals. If you want a strength program with more options, check out our SFS Strength Program, created by Strength Coach, Garett Reid ( NSCA, CSCS, CISSN, M.S.E.S.S). We've also rounded up the 5 Best Strength Training Programs (Beginner to Advanced) to meet all lifting needs.
References:
- Jeremiah05. Program Review - One Year on the Texas Method. 2 Feb. 2014, www.reddit.com/r/weightroom/comments/1wrxvp/program_review_one_year_on_the_texas_method. Accessed 25 Nov. 2023.
- It Worked Great, For…. 4 May 2016, www.reddit.com/r/weightroom/comments/4hs4v0/comment/d2rusi8/. Accessed 25 Nov. 2023.
- boojombi451. Most People Who Star…. 4 May 2016, www.reddit.com/r/weightroom/comments/4hs4v0/comment/d2so7it/. Accessed 25 Nov. 2023.
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Kyle Ustach
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