texas method workout

Texas Method Workout

Free Texas Method workout template with volume, recovery, and intensity days plus Gym Log import.

Level

Intermediate

Goal

Push strength forward with heavier weekly organization and focused recovery.

Frequency

3 training days per week.

Equipment

Barbell, rack, bench, plates, and standard gym equipment.

Strength

Texas Method Workout is built for people searching for a plan they can actually follow instead of another overwhelming list of exercises. The routine keeps the weekly structure clear, uses movements that make sense for the goal, and is designed to import cleanly into Gym Log so you can start training without rebuilding the plan by hand.

This version of the texas method workout template is intentionally practical. It gives you enough detail to understand the schedule, enough exercise structure to begin right away, and enough flexibility to swap movements once the routine is on your calendar. That makes it a useful fit for real-world training instead of just reading about workouts online.

Weekly schedule

This texas method workout is organized as a 3 training days per week. plan. After import, the workout days are spaced out on your calendar so you can start with a realistic week instead of adding everything manually.

Volume Day

Starts on your chosen date

Higher volume strength work

Back Squat — 5 x 5
Bench Press — 5 x 5
Barbell Row — 5 x 5

Recovery Day

2 days later

Lighter technique and recovery work

Front Squat — 3 x 5
Overhead Press — 3 x 5
Pull-Up — 3 x 8
Back Extension — 3 x 12

Intensity Day

4 days later

Heavy weekly top sets

Back Squat — 1 x 5
Bench Press — 1 x 5
Deadlift — 1 x 5

Why this template works

Clear weekly organization for intermediate lifters.
Balances hard volume with a lighter recovery day.
Great for tracking weekly top sets.
Keeps the focus on big lifts.

Who should use this workout

This routine is best for people who want a clear structure they can follow right away. It is especially useful for:

Lifters who have outgrown simple novice linear progression.
Intermediate strength trainees.
People who like one heavy target day each week.

Track this workout properly

You can follow this workout manually, but tracking your sets, reps, and progression is what actually drives results. Gym Log automatically places each session on your calendar so you can focus on lifting instead of remembering what you did last time.

Import the workout in one click.
Log your sets and reps as you train.
Track progression week over week.
Never lose your workout history again.

Start tracking this workout →

Download this workout

Prefer to use the plan offline? Create a free Gym Log account or sign in to unlock instant PDF and Excel downloads.

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Coaching notes

Do not turn recovery day into another volume day.
Treat intensity day as the key marker for weekly progress.
Sleep and food matter more once loads get heavier.

Frequently asked questions

Who is the Texas Method for?

It is generally best for intermediate lifters who need more structure than simple session-to-session loading.

What are the three Texas Method days?

Most versions use a volume day, a recovery day, and an intensity day.