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
Pick the lifts for each day from the exercise library, or let Nishaana fill them in for you.
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.
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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