Texas Method

Monday is Volume Day: 5 sets of 5 at roughly 90% of Friday intensity. This accumulates the training stimulus. Wednesday is Light Day: 2 sets of 5 at 80% of Monday — active recovery that does not impair Friday. Friday is Intensity Day: work up to a new 5RM on the primary lift.

The upper-body alternates: bench Monday and Friday, overhead press Wednesday — or reverse. The deadlift is typically programmed on Monday at 1×5 with significant load, with a power clean or row on Friday. LiftProof runs the squat-bench-deadlift version by default and lets you customize.

Progress is weekly rather than session-to-session. Expect to add 5 lb per week to upper-body lifts and 5–10 lb per week to lower-body lifts. When a 5RM on Friday stops improving for two consecutive weeks, it is time to restructure (drop volume slightly, reset 90%, or switch to a 4-day template).

• Squat→
• Bench Press→
• Overhead Press→
• Deadlift→
• Power Clean→

1. Day 01

   Monday (Volume)

   Squat 5×5 @ 90% of Friday · Bench Press 5×5 · Deadlift 1×5 heavy

2. Day 02

   Wednesday (Light)

   Squat 2×5 @ 80% · Overhead Press 3×5 moderate · Power Clean or Row 5×3

3. Day 03

   Friday (Intensity)

   Squat 1×5 new PR · Bench Press 1×5 new PR · Power Clean or Row 5×3

• Requires an accurate 5RM to set up the percentages correctly. If your training max is inflated, Monday will be too hard to recover from by Friday.
• This program has higher weekly volume than 5/3/1 — total stress is significant. Recovery demands (sleep, food) are non-negotiable.
• Not a beginner program. Should only be started after linear progression is exhausted — otherwise you are skipping strength gains you could be getting faster.