Texas Method-Style Volume / Recovery / Intensity
Intermediate 8-week strength block inspired by the Texas Method's volume / recovery / intensity weekly cycle. For lifters past the linear-progression stage who need more nuanced periodisation.
Weekly periodization
Volume/Recovery/Intensity
Break through plateaus
Sustainable progress
Program Details
Who Is This For?
Suitable for all fitness levels
Week 1
Volume Day
High volume at moderate intensity
75 min3 exercises
Back Squat
5 sets × 5 reps · Rest 180 sec
Bench Press
5 sets × 5 reps · Rest 180 sec
Deadlift
1 set × 5 reps · Rest 180 sec
Recovery Day
Light technique work
45 min4 exercises
Back Squat
2 sets × 5 reps · Rest 120 sec
Overhead Press
3 sets × 5 reps · Rest 150 sec
Pull-ups
3 sets × AMRAP · Rest 90 sec
Back Extension
3 sets × 10 reps · Rest 60 sec
Intensity Day
Heavy singles or new PRs
60 min3 exercises
Back Squat
1 set × 5 reps · Rest 180 sec
Bench Press
1 set × 5 reps · Rest 180 sec
Power Clean
5 sets × 3 reps · Rest 120 sec
Rest Day
Rest Day
Rest Day
Rest Day
Week 2
Volume Day
High volume at moderate intensity (Progressive Week 2)
75 min3 exercises
Back Squat
5 sets × 6 reps · Rest 180 sec
Bench Press
5 sets × 6 reps · Rest 180 sec
Deadlift
1 set × 6 reps · Rest 180 sec
Recovery Day
Light technique work (Progressive Week 2)
45 min4 exercises
Back Squat
2 sets × 6 reps · Rest 120 sec
Overhead Press
3 sets × 6 reps · Rest 150 sec
Pull-ups
3 sets × AMRAP · Rest 90 sec
Back Extension
3 sets × 11 reps · Rest 60 sec
Intensity Day
Heavy singles or new PRs (Progressive Week 2)
60 min3 exercises
Back Squat
1 set × 6 reps · Rest 180 sec
Bench Press
1 set × 6 reps · Rest 180 sec
Power Clean
5 sets × 4 reps · Rest 120 sec
Rest Day
Rest Day
Rest Day
Rest Day
Week 3
Volume Day
High volume at moderate intensity (Progressive Week 3)
75 min3 exercises
Back Squat
5 sets × 7 reps · Rest 180 sec
Bench Press
5 sets × 7 reps · Rest 180 sec
Deadlift
1 set × 7 reps · Rest 180 sec
Recovery Day
Light technique work (Progressive Week 3)
45 min4 exercises
Back Squat
2 sets × 7 reps · Rest 120 sec
Overhead Press
3 sets × 7 reps · Rest 150 sec
Pull-ups
3 sets × AMRAP · Rest 90 sec
Back Extension
3 sets × 12 reps · Rest 60 sec
Intensity Day
Heavy singles or new PRs (Progressive Week 3)
60 min3 exercises
Back Squat
1 set × 7 reps · Rest 180 sec
Bench Press
1 set × 7 reps · Rest 180 sec
Power Clean
5 sets × 5 reps · Rest 120 sec
Rest Day
Rest Day
Rest Day
Rest Day
Week 4
Volume Day
High volume at moderate intensity (Progressive Week 4)
75 min3 exercises
Back Squat
5 sets × 7 reps · Rest 180 sec
Bench Press
5 sets × 7 reps · Rest 180 sec
Deadlift
1 set × 7 reps · Rest 180 sec
Recovery Day
Light technique work (Progressive Week 4)
45 min4 exercises
Back Squat
2 sets × 7 reps · Rest 120 sec
Overhead Press
3 sets × 7 reps · Rest 150 sec
Pull-ups
3 sets × AMRAP · Rest 90 sec
Back Extension
3 sets × 12 reps · Rest 60 sec
Intensity Day
Heavy singles or new PRs (Progressive Week 4)
60 min3 exercises
Back Squat
1 set × 7 reps · Rest 180 sec
Bench Press
1 set × 7 reps · Rest 180 sec
Power Clean
5 sets × 5 reps · Rest 120 sec
Rest Day
Rest Day
Rest Day
Rest Day
Week 5
Volume Day
High volume at moderate intensity (Deload Week - Focus on form)
75 min3 exercises
Back Squat
5 sets × 4 reps · Rest 180 sec
Bench Press
5 sets × 4 reps · Rest 180 sec
Deadlift
1 set × 4 reps · Rest 180 sec
Recovery Day
Light technique work (Deload Week - Focus on form)
45 min4 exercises
Back Squat
2 sets × 4 reps · Rest 120 sec
Overhead Press
3 sets × 4 reps · Rest 150 sec
Pull-ups
3 sets × AMRAP · Rest 90 sec
Back Extension
3 sets × 6 reps · Rest 60 sec
Intensity Day
Heavy singles or new PRs (Deload Week - Focus on form)
60 min3 exercises
Back Squat
1 set × 4 reps · Rest 180 sec
Bench Press
1 set × 4 reps · Rest 180 sec
Power Clean
5 sets × 4 reps · Rest 120 sec
Rest Day
Rest Day
Rest Day
Rest Day
Week 6
Volume Day
High volume at moderate intensity (Intensification Phase - Week 1/3)
75 min3 exercises
Back Squat
5 sets × 4 reps · Rest 180 sec
Bench Press
5 sets × 4 reps · Rest 180 sec
Deadlift
1 set × 4 reps · Rest 180 sec
Recovery Day
Light technique work (Intensification Phase - Week 1/3)
45 min4 exercises
Back Squat
2 sets × 4 reps · Rest 120 sec
Overhead Press
3 sets × 4 reps · Rest 150 sec
Pull-ups
3 sets × AMRAP · Rest 90 sec
Back Extension
3 sets × 9 reps · Rest 60 sec
Intensity Day
Heavy singles or new PRs (Intensification Phase - Week 1/3)
60 min3 exercises
Back Squat
1 set × 4 reps · Rest 180 sec
Bench Press
1 set × 4 reps · Rest 180 sec
Power Clean
5 sets × 3 reps · Rest 120 sec
Rest Day
Rest Day
Rest Day
Rest Day
Week 7
Volume Day
High volume at moderate intensity (Intensification Phase - Week 2/3)
75 min3 exercises
Back Squat
5 sets × 3 reps · Rest 180 sec
Bench Press
5 sets × 3 reps · Rest 180 sec
Deadlift
1 set × 3 reps · Rest 180 sec
Recovery Day
Light technique work (Intensification Phase - Week 2/3)
45 min4 exercises
Back Squat
2 sets × 3 reps · Rest 120 sec
Overhead Press
3 sets × 3 reps · Rest 150 sec
Pull-ups
3 sets × AMRAP · Rest 90 sec
Back Extension
3 sets × 8 reps · Rest 60 sec
Intensity Day
Heavy singles or new PRs (Intensification Phase - Week 2/3)
60 min3 exercises
Back Squat
1 set × 3 reps · Rest 180 sec
Bench Press
1 set × 3 reps · Rest 180 sec
Power Clean
5 sets × 3 reps · Rest 120 sec
Rest Day
Rest Day
Rest Day
Rest Day
Week 8
Volume Day
High volume at moderate intensity (Intensification Phase - Week 3/3)
75 min3 exercises
Back Squat
5 sets × 3 reps · Rest 180 sec
Bench Press
5 sets × 3 reps · Rest 180 sec
Deadlift
1 set × 3 reps · Rest 180 sec
Recovery Day
Light technique work (Intensification Phase - Week 3/3)
45 min4 exercises
Back Squat
2 sets × 3 reps · Rest 120 sec
Overhead Press
3 sets × 3 reps · Rest 150 sec
Pull-ups
3 sets × AMRAP · Rest 90 sec
Back Extension
3 sets × 7 reps · Rest 60 sec
Intensity Day
Heavy singles or new PRs (Intensification Phase - Week 3/3)
60 min3 exercises
Back Squat
1 set × 3 reps · Rest 180 sec
Bench Press
1 set × 3 reps · Rest 180 sec
Power Clean
5 sets × 3 reps · Rest 120 sec
Rest Day
Rest Day
Rest Day
Rest Day