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3-Day Texas Method

StrengthIntermediate

A volume day, an easy day and a heavy day, one week apart: the usual next step when adding weight every session stops working.

At a glance

Frequency
3× a week
Split
Full body
Session length
Up to 75 min
Weekly volume
≈29 working sets

Equipment

GymBarbellBodyweight

Where the week's sets go

  • Legs9 sets · 31%
  • Back8 sets · 28%
  • Chest6 sets · 21%
  • Shoulders3 sets · 10%
  • Core3 sets · 10%

A week on this plan

  1. Sunrest day
  2. MonVolume Day
  3. Tuerest day
  4. WedRecovery Day
  5. Thurest day
  6. FriIntensity Day
  7. Satrest day

Rest days can move — keep the order.

Start this plan

The whole plan lands in Train as your current plan, every session as it is written here and on the days shown above. Change the exercises, sets, reps, rest and days afterwards — it is yours once it is there.

The workouts

Workout 1 of 3

Volume Day

Five across, squat and press · 3 exercises · Up to 76 min

    • Barbell full squatQuads · Barbell5× 5 reps5 min restSame weight for all five sets, about 90% of Friday's single set.
    • Barbell bench pressChest · Barbell5× 5 reps5 min rest
    • Barbell bent over rowUpper back · Barbell5× 5 reps3 min rest

Workout 2 of 3

Recovery Day

Light squat, overhead press, chins · 4 exercises · Up to 32 min

    • Barbell full squatQuads · Barbell2× 5 reps3 min restAround 80% of Monday. This day exists to recover, so leave it light.
    • Barbell seated overhead pressFront delts · Barbell3× 5 reps3 min rest
    • Chin-upLats · Bodyweight3× 6–10 reps2 min rest
    • Hanging leg raiseAbs · Bodyweight3× 10–15 reps1 min rest

Workout 3 of 3

Intensity Day

One hard set of five · 3 exercises · Up to 17 min

    • Barbell full squatQuads · Barbell1× 5 reps5 min restWork up in singles and doubles, then one all-out set of five. This is the set the week is judged on.
    • Barbell bench pressChest · Barbell1× 5 reps5 min rest
    • Barbell deadliftGlutes · Barbell1× 5 reps5 min rest

How to progress

Monday is five sets of five across, Friday is one hard set of five, and the aim is to beat Friday's weight by 2.5 kg each week rather than each session. When Friday stalls twice, cut Monday's volume weight by 10% and climb back.

Start this plan

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