Day 1
Volume Day
3 exercises
Squat
5 x 5
Use roughly 90% of your current 5RM across all work sets.
Bench Press
5 x 5
Volume work for the week's press variation.
Deadlift
1 x 5
One hard set of 5 after squats and bench.
Import-ready template
Texas Method
A proven intermediate setup using one volume day, one recovery day, and one intensity day each week. Review the full schedule, then run the template inside IronFlow.
Days / week
3
Weeks
2
Level
Intermediate
Focus
Strength
Fit check
Is Texas Method right for you?
A Intermediate Strength plan for 3 training days per week. Confirm the schedule and equipment below before starting.
Who it is for
Lifters at Intermediate level who want a Strength plan and can train 3 days per week.
Choose another program if
Your schedule or training needs do not match 3 days per week and the listed equipment: Barbell, Bodyweight.
Program at a glance
A proven intermediate setup using one volume day, one recovery day, and one intensity day each week.
Max lifts
SquatBench PressOverhead PressDeadliftPower Clean
Equipment
BarbellBodyweight
What you are committing to
Days / week
3 training days each week
Weeks
2 programmed weeks
Sample week
Week 1
Program shape
See how many planned work sets each week contains and how the block is paced over time.
Weekly volume
Planned work sets from the stored template
Program length
Each block represents one programmed week
2
weeks
Week 1
Week 2
Relevant alternatives
Compare the closest fits
These plans share some of this program's schedule, goal, experience, or equipment profile.
More tools
Explore the other training tools
Day-by-day schedule
Every exercise below comes from the importable template currently stored in the app.
Day 2
Recovery Day
4 exercises
Squat
2 x 5
Use about 80% of Monday's work weight.
Overhead Press
3 x 5
Use the opposite press from Monday at recovery-day effort.
Chin-ups
3 x AMRAP
Sets to near failure.
Back Extension Machine
5 x 10
Do back extensions or glute-ham raises.
Day 3
Intensity Day
3 exercises
Squat
1 x 5RM
Work up to one top set of 5 for a new weekly PR.
Bench Press
1 x 5RM
Work up to one top set of 5 for a new weekly PR.
Power Clean
5 x 3
Explosive work after the main lifts.
Progression contract
How it progresses
When it changes
after each completed week · by your logged decision
What changes
The stored schedule carries the planned week-to-week changes.
After success or failure
Repeat the current week or load when the required work is missed.
Deloads
No separate deload or taper is encoded in this template.
Questions about Texas Method
The stored template has 3 training days per week. Check the day-by-day preview before you start.
The catalog describes 2 programmed weeks. The schedule preview is generated from the same plan data used in the app.
The source describes the progression, but this template does not claim to apply it automatically. Use the progression card and source guidance when deciding what to change.
No. You can select and start the template in guest mode; signing in is optional for sync and backup.