Nishaana
The Texas Method program.
The Texas Method is a advanced weekly intensity waves program run 3 days a week. A weekly volume/recovery/intensity structure: a hard volume day Monday, a light day Wednesday, and a PR intensity day Friday. A proven step beyond linear progression.
Overview
A weekly volume/recovery/intensity structure: a hard volume day Monday, a light day Wednesday, and a PR intensity day Friday. A proven step beyond linear progression.
Who it's for: Late-intermediate lifters chasing weekly PRs who have plateaued on simpler programs.
Weekly schedule
Check off days as you train, or pick the lifts for each day from the exercise library — let Nishaana fill them in and track it for you automatically.
How to progress
Set a new five-rep PR on the intensity day each week; manage fatigue with the light day. If you stall for two sessions in a row, take a small deload and build back — see progressive overload for the full method.
Related programs
Common questions.
Is the Texas Method good for beginners?
The Texas Method is a advanced program. Late-intermediate lifters chasing weekly PRs who have plateaued on simpler programs. If you are brand new to lifting, start with a beginner full-body or StrongLifts 5x5 program first.
How many days a week is the Texas Method?
3 days a week. A weekly volume/recovery/intensity structure: a hard volume day Monday, a light day Wednesday, and a PR intensity day Friday. A proven step beyond linear progression.
How do you progress on the Texas Method?
Set a new five-rep PR on the intensity day each week; manage fatigue with the light day.
What equipment do I need for the Texas Method?
A barbell, plates, a squat rack and a flat bench cover every main lift; a pull-up bar and light dumbbells handle the accessories.
How long should I run the Texas Method before switching?
There's no hard stop — keep adding reps/harder variations as you progress, and revisit your goals every 8–10 weeks.
How is the Texas Method different from the Push Pull Legs?
The Texas Method runs 3 days/week aimed at weekly intensity waves, while the Push Pull Legs runs 6 days/week aimed at hypertrophy & strength. Pick the Texas Method if late-intermediate lifters chasing weekly PRs who have plateaued on simpler programs; pick the other if that fits your schedule or goal better.
Can I run the Texas Method for free?
Yes. You can follow the full Texas Method schedule free in Nishaana — it loads the weekly plan, pre-fills your sets and auto-progresses your weights as you hit your targets.
Start the Texas Method today.
Follow the full schedule free in your browser — the app handles the progression for you.
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