Day 1
Volume Day
3 exercises
Squat
5 x 5
Quads
Use roughly 90% of your current 5RM across all work sets.
Bench Press
5 x 5
Chest
Volume work for the week's press variation.
Deadlift
1 x 5
Back
One hard set of 5 after squats and bench.
Built-in training plan
Texas Method
A classic intermediate strength schedule with a weekly volume day, recovery day, and intensity day. How to use: 1. Keep Monday as the high-volume stress day. 2. Keep Wednesday deliberately light so you can recover. 3. Push Friday toward a new 5RM on the main lifts. 4. Alternate Bench Press and Overhead Press across weeks. Progression: - Add small jumps to Monday's work sets when Friday's top sets keep moving. - Use Wednesday to recover, not to chase fatigue. - Friday should beat the prior week's top 5-rep work if recovery is on point. Review the full schedule, then follow this plan in IronFlow.
- Days / week
- 3
- Weeks
- 2
- Level
- Intermediate
- Focus
- Strength
[Fit check]
Is Texas Method right for you?
Plan profile: Level Intermediate · Focus Strength · Training days per week: 3. Confirm the schedule and equipment below before starting.
Who it is for
Training level: Intermediate · Plan focus: Strength · Training days per week: 3
Choose another plan if
This plan may not match your schedule or training needs. Training days per week: 3 · Equipment: Barbell, Bodyweight
[Plan at a glance]
Plan at a glance
A classic intermediate strength schedule with a weekly volume day, recovery day, and intensity day. How to use: 1. Keep Monday as the high-volume stress day. 2. Keep Wednesday deliberately light so you can recover. 3. Push Friday toward a new 5RM on the main lifts. 4. Alternate Bench Press and Overhead Press across weeks. Progression: - Add small jumps to Monday's work sets when Friday's top sets keep moving. - Use Wednesday to recover, not to chase fatigue. - Friday should beat the prior week's top 5-rep work if recovery is on point.
Max lifts
SquatBench PressOverhead PressDeadliftPower Clean
Equipment
BarbellBodyweight
[What you are committing to]
- Days / week
- Training days each week: 3
- Weeks
- Planned weeks: 2
- Sample week
- Week 1
[Plan shape]
Plan 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 plan
Plan length
Each block represents one planned week
2
weeks
Week 1
Week 2
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[Day-by-day schedule]
Day-by-day schedule
Every exercise below comes from the built-in plan stored in the app.
Day 2
Recovery Day
4 exercises
Squat
2 x 5
Quads
Use about 80% of Monday's work weight.
Overhead Press
3 x 5
Shoulders
Use the opposite press from Monday at recovery-day effort.
Chin-ups
3 x AMRAP
Back
Sets to near failure.
Back Extension Machine
5 x 10
Back
Do back extensions or glute-ham raises.
Day 3
Intensity Day
3 exercises
Squat
1 x 5RM
Quads
Work up to one top set of 5 for a new weekly PR.
Bench Press
1 x 5RM
Chest
Work up to one top set of 5 for a new weekly PR.
Power Clean
5 x 3
Full Body
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 plan.
[FAQ]
Questions about Texas Method
Training days per week: 3. Check the day-by-day preview before you start.
Planned weeks: 2. The schedule preview is generated from the same plan data used in the app.
The source describes the progression, but this plan 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 plan in guest mode. Signing in is optional for sync and backup.
[Use this plan]