- Level
- Intermediate
- Days a week
- 3 days
- Goal
- Strength
- Equipment
- Barbell
- How long
- 3–12 months
- Created by
- Mark Rippetoe and Glenn Pendlay
The Texas Method is the best-known intermediate program from the Starting Strength world, described in Mark Rippetoe’s book Practical Programming. Monday is a hard volume day, Wednesday is a light recovery day, and Friday you try to set a new five-rep record.
The structure turns one week into the stress-recovery-adaptation cycle that a beginner gets in 48 hours.
This page explains the program in our own words. All credit for it goes to Mark Rippetoe and Glenn Pendlay. The original: The Texas Method, Starting Strength (startingstrength.com) and the book Practical Programming. The full program is published commercially; if you run it, buy the original. It has detail this page leaves out.
Who it’s for
Lifters coming off a 3×5 linear progression who can no longer add weight every session, typically after a year or more of consistent training.
It suits people who like a clear weekly structure and a single moment each week to aim at. Friday is the test. Monday and Wednesday exist to make Friday go well.
It is demanding. Monday’s 5×5 at about 90% of your best five is hard work, and on top of a job and poor sleep it can grind you down. Lifters who can’t recover from it often do better on Madcow or 5/3/1.
The weekly schedule
| Day | Focus |
|---|---|
| Monday | Volume: 5 × 5 at about 90% of Friday’s 5-rep weight |
| Wednesday | Recovery: light squats and the other press |
| Friday | Intensity: one heavy set of 5, a new personal record |
Every workout
| Exercise | Sets × reps | Notes |
|---|---|---|
| Back squat | 5 × 5 at ~90% | |
| Barbell bench press | 5 × 5 at ~90% | Alternate with overhead press week to week |
| Deadlift | 1 × 5 |
| Exercise | Sets × reps | Notes |
|---|---|---|
| Back squat | 2 × 5 at ~80% of Monday | |
| Overhead press | 3 × 5, light | The press you didn’t do on Monday |
| Chin-up | 3 sets | |
| Back extension | 3 sets |
| Exercise | Sets × reps | Notes |
|---|---|---|
| Back squat | 1 × 5, new record | After warm-ups |
| Barbell bench press | 1 × 5, new record | Same press as Monday |
| Power clean | 5 × 3 |
Versions differ in small ways, especially on the pulls. The structure above follows the common version in Practical Programming.
How to progress
Add weight weekly: Friday’s top set goes up a little each week, typically 5 lb on squat and less on the presses. Monday’s 5×5 rises with it.
Keep the press and bench on alternating weeks so each has a heavy Monday and a heavy Friday every other week. Most people find the press progresses slowest; small plates help.
Stalls and deloads
When Friday stalls, try for a triple or double at a heavier weight to keep progress going, or reduce Monday’s volume. Rippetoe’s book covers these adjustments.
How long to run it
Months, often a year or more, with adjustments.
Sessions on Monday can run 90 minutes with warm-ups and long rests. Wednesday should be short and easy. Friday is quick but intense.
What to do next
Advanced block periodisation, or 5/3/1-style monthly progressions.
Common mistakes
Making Wednesday hard
Wednesday is recovery. Light means light.
Monday too heavy
If Monday’s 5×5 leaves you wrecked on Friday, lower it to 85%.
Skipping Friday warm-ups
A new five-rep record needs a proper build-up of sets. Rushing to the top weight costs reps.
Running it in Splyt
Build each workout above as a template in Splyt. When you finish a session, the weights you actually lifted carry into the next run of that template, so every set shows last time’s numbers beside it and you can see at a glance whether to add weight. Log on iPhone or Apple Watch, and the Watch counts your reps for you.
Have the program in a spreadsheet or screenshot already? Import it and Splyt turns it into editable templates. Use the one-rep max calculator to set a training max, the warm-up calculator for warm-up sets in whole plates, and strength standards to see where your lifts sit for your bodyweight.
Questions
When should I start the Texas Method?
When you can no longer add weight every session on a novice program, even after resets.
Can I do Texas Method for hypertrophy?
It is a strength program first. Add a few sets of accessories if size is also a goal.
How heavy is Monday on the Texas Method?
About 90% of the weight you lift for five on Friday, done for five sets of five. If that leaves you unable to set a record on Friday, lower it.
Similar programs
- 3×5 novice linear progression — beginner, 3 days
- Madcow 5×5 — intermediate, 3 days
- 5/3/1 for Beginners — beginner, 3 days
- Every program, by level and days
More for your training
- Workout splits: how push pull legs, upper/lower and full body compare
- Ready-made workouts for every muscle and piece of equipment
- The exercise library: how to do every lift above
- Strength standards by lift and bodyweight
Run this program in Splyt, the workout tracker for iPhone and Apple Watch that remembers what you lifted. Get Splyt free on the App Store