Texas Method
Three full-body days split high-volume lifting, light recovery and Friday five-rep records, alternating bench and press.
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Program
Five-rep maxes
Week by week
Every workout, as Catalyst would give it to you.
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The schedule
3 workouts a week, on whichever days suit you.
| Week | Session 1 | Session 2 | Session 3 |
|---|---|---|---|
| 1 | BPVolume | Recovery | BPIntensity |
| 2 | OHPVolume | Recovery | OHPIntensity |
Then it starts again from week 1, carrying on from the weights you reached.
How it works
The program’s own rules, as Catalyst runs them.
Train Monday for volume, Wednesday for recovery and Friday for a five-rep personal record. Alternate bench and press volume and intensity across two weeks. On Friday, do one deadlift set of five or five sets of three cleans. Wednesday has light press, chin-ups and back extensions, and Monday has back work in amounts you choose. Choose recovery yourself. A successful Friday sets your next 5RM; decide what to do after a failure. Carry your current 5RMs into later training when you choose to continue. If the recommended weekly frequency is a range, use its lower end, with extra workouts optional.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Back extension bench
- Barbell
- Flat bench
- Pull-up bar
- Squat rack
Not sure it’s the one?
See every program like it ranked for what you want, how often you train and what you have, each with why it fits and what doesn’t. Compare any three side by side.
Run Texas Method in Catalyst
Every set ready. Every weight right.
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