FitnessieWho it's for
Lifters who have finished a beginner linear program and now need a week, not a day, to recover from heavy work.
How it works
The week has a rhythm. Monday is volume: five sets of five at about 90% of your best set of five. Wednesday is light, so you recover while still practicing the movements. Friday is intensity: one heavy set of five, aimed at a new best.
Each workout adds weight once a week rather than every session, which suits lifters whose recovery can't keep up with session-to-session jumps anymore. Monday's work is what drives Friday's records.
Here the squat is trained all three days, the bench press on the volume and intensity days, the press on recovery day, and the deadlift once a week as one heavy set of five. Many lifters alternate bench and press week to week; swap them in the routines if you prefer that.
Equipment: barbell, rack, bench, pull-up bar. To start you'll need: Squat (Barbell) 5RM, Bench Press (Barbell) 5RM, Overhead Press (Barbell) 5RM, Deadlift (Barbell) 5RM.
The program
Texas Volume
| Exercise | Sets | Load | Next time |
|---|---|---|---|
| Squat (Barbell) | 5×5 | 90% of your 5RM | Add 5 lb (2.5 kg) after a session where every set hit. After 3 misses in a row, it drops 10% and builds back up. |
| Bench Press (Barbell) | 5×5 | 90% of your 5RM | Add 5 lb (2.5 kg) after a session where every set hit. After 3 misses in a row, it drops 10% and builds back up. |
| Deadlift (Barbell) | 1×5 | Your 5RM | Add 10 lb (5 kg) after a session where every set hit. After 3 misses in a row, it drops 10% and builds back up. |
Texas Recovery
| Exercise | Sets | Load | Next time |
|---|---|---|---|
| Squat (Barbell) | 2×5 | 72% of your 5RM | Add 5 lb (2.5 kg) after a session where every set hit. After 3 misses in a row, it drops 10% and builds back up. |
| Overhead Press (Barbell) | 3×5 | 90% of your 5RM | Add 5 lb (2.5 kg) after a session where every set hit. After 3 misses in a row, it drops 10% and builds back up. |
| Chin Up | 3×8 | Bodyweight | Work from 8 up to 12 reps a set. |
| Back Extension | 3×10 | Bodyweight | Work from 10 up to 15 reps a set. |
Texas Intensity
| Exercise | Sets | Load | Next time |
|---|---|---|---|
| Squat (Barbell) | 1×5 | Your 5RM | Add 5 lb (2.5 kg) after a session where every set hit. After 3 misses in a row, it drops 10% and builds back up. |
| Bench Press (Barbell) | 1×5 | Your 5RM | Add 5 lb (2.5 kg) after a session where every set hit. After 3 misses in a row, it drops 10% and builds back up. |
| Power Clean (Barbell) | 5×3 | Your starting weight | Add 5 lb (2.5 kg) after a session where every set hit. After 3 misses in a row, it drops 10% and builds back up. |
Questions
What do I enter for each lift?
Your current best set of five. Friday starts there, Monday at 90% of it, Wednesday's squats at 72% (80% of Monday), and the deadlift's single set of five at your five-rep max.
Why is Wednesday so light?
It's there to keep you practicing without digging deeper into recovery. Skipping it is fine on a rough week; pushing it hard is not.
What if I miss Friday's set?
Repeat the weight next week. After three misses in a row the lift drops 10% and climbs again.
Related programs
-
3x5 Linear Progression
The classic first barbell program: two short full-body workouts alternated three days a week, adding weight every session.
- 3 days a week
- Beginner
- Strength
- 2-week cycle
-
5/3/1
Four days a week built on one main barbell lift per day, run in four-week waves off a training max.
- 4 days a week
- Intermediate
- Strength
- 4-week cycle
-
nSuns 5/3/1 LP
A high-volume four-day program that pairs a heavy percentage-based lift with a lighter secondary lift every day, with the training max rising almost every week.
- 4 days a week
- Intermediate
- Strength and muscle