5x5 workout: the Texas Method

There’s a saying in the US that everything’s bigger in Texas. By following this workout you may not become the size of the Lone Star State, but you will be bigger and stronger than you thought possible.

Known as the Texas Method, this is a periodisation programme built on three weekly sessions in which you lift around your five-rep max (5RM) in three essential compound lifts: squat, deadlift and bench press. The result? You lift progressively heavier every week to build new, lean muscle.

If you don’t know your five-rep max, make an educated guess – it’s normally around 85% of your one-rep max. Alternatively, start with a warm-up, then add weight to the bar and perform two reps before resting and repeating until you find a weight you think you can lift with good form five times. If you are still unsure, it’s better to underestimate than overestimate.

Workout 1: Volume

Warm up before each move, then lift 90% of your five-rep max (5RM) for a workout that breaks down maximum muscle tissue.

Squat – Sets: 5 / Reps: 5 (Weight: 90% of 5RM)

Bench press – Sets: 5 / Reps: 5 (Weight: 90% of 5RM)

Deadlift – Sets: 5 / Reps: 5 (Weight: 90% of 5RM)

Workout 2: Recovery

This session is all about recovery – but you still work hard and add exercises that will ensure balanced muscle gains.

Squat – Sets: 2 / Reps: 5 (Weight: 80% of Workout 1)

Shoulder press – Sets: 3 / Reps: 5 (Weight: 90% of 5RM)

Chin-up – Sets: 3 / Reps: To failure

Good morning – Sets: 5 / Reps: 10 (Weight: light barbell)

Workout 3: Intensity

The aim here is to set a new five-rep max in each move – a 5% increase is the target. Work out what that is, then work up to it.

Squat – Sets: 1 / Reps: 5 (Weight: New 5RM)

Bench press – Sets: 1 / Reps: 5 (Weight: New 5RM)

Deadlift – Sets: 1 / Reps: 5 (Weight: New 5RM)