I. Strength · Texas Method · 3 Day Full Body

The KSC
Texas Method
2.

An all-new basic barbell program built on Texas Method principles. Nine weeks of full-body Monday/Wednesday/Friday training that drives the squat, bench, deadlift, and press up, with a built-in testing or meet week at the end. Tested with hundreds of online coaching members.

Schedule: 3 days
per week
Cycle: 9 weeks
+ test week
Level: Int — Adv
Equipment: Rack, bar,
bench

Programmed by Andy Baker. Co-author, Practical Programming for Strength Training and The Barbell Prescription.

II. At a glance

The spec sheet.

Twelve weeks of programming you can pin to the rack. Here is what is in the PDF, in the order you will read it.

Goal: Drive the squat, bench, and deadlift up over a structured 9-week block, then test or compete in week 10. Use it for general strength or as a powerlifting peak.
Split: Three full-body sessions a week: Monday, Wednesday, Friday. Each of the three power lifts gets both a volume and an intensity stimulus every week, supplemented by overhead press, front squat, barbell rows, and chin-ups.
Main lifts: Back Squat, Bench Press, Deadlift, Standing Overhead Press, Front Squat. Programmed in percentages off a known 1RM. Heavy-Light-Medium structure across the week.
Length: 9-week block, plus a deload and testing week (week 10). Repeatable. Run it again for another cycle of strength, or use it as a meet peak.
Testing or meet week: Week 10 is structured for either testing new 1RMs (non-competitors) or peaking for a powerlifting meet (competitors). Both schedules are written into the PDF.
Prerequisites: You need a working 1RM on squat, bench, deadlift, front squat, and overhead press. A sample testing week is included for lifters who don't have current numbers.
Equipment: Power rack, barbell, flat bench, plates. No specialized equipment. Works in any garage or basement gym.
Price: $25 USD, one-time. Yours to keep and re-run.

III. Inside the program

Strong and jacked. No contradiction.

Power-building means the main lifts go up while the assistance work fills the shirt. Three things make that possible.

01.

Texas Method,
three days a week.

The classic Texas Method volume/recovery/intensity structure, organized as a full-body Monday/Wednesday/Friday split. Squat, bench, and deadlift each see both a heavy day and a volume day every week. Overhead press, front squat, rows, and chin-ups fill the supporting cast.

02.

Nine weeks
that build.

The program gets harder from week 1 to week 9. Loads ramp on every lift in a planned wave. Sets, reps, and percentages are written for every session. No autoregulation guesswork, no Sunday-night programming.

03.

Testing or
meet week built in.

Week 10 is a deload into a test day. Non-competitors test new 1RMs on Saturday. Competitors use the same structure as a meet peak. Aim for 102.5 to 105% over previous maxes. The protocol is spelled out.

IV. Fit check

Who this is for.

Built for

Intermediate to advanced lifters with a working 1RM on the main lifts.
Anyone who wants a structured 9-week strength block on three days a week.
Powerlifters peaking for a meet, or non-competitors who want a real test day.
Garage and basement gym lifters with a rack, a bar, and a bench.
Lifters who want Texas Method structure without designing it themselves.

Not built for

Day-one beginners. Run a linear progression first.
Lifters in a caloric deficit or weight-loss phase. This is too demanding to recover from while cutting.
Anyone who can't commit to three sessions a week for ten weeks. Detraining mid-cycle makes the later weeks unrecoverable.
Lifters chasing pure hypertrophy. Use a power-building or hypertrophy program.
People shopping for a 5-minute-a-day app routine. This is a real program.

V. A look inside

Week one of the cycle.

The 8s week, taken straight from the program. Week two drops to 3×5 on the main lifts, week three to 3×2. Loads, rotation rules, and the full reset protocol live in the PDF.

Week 01 From the PDF

Monday

Squat · Bench
Rows

01 Back Squat 3 × 2 @ 85%
02 Bench Press 5 × 5 @ 70%
03 Barbell Rows 3 × 8–12

Wednesday

Front Squat · Press
Chin-ups

01 Front Squat 3 × 5 @ 70%
02 Standing Overhead Press 1 × 3–5 @ 85%
03 Standing Overhead Press 5 × 5 @ 70%
04 Chin-ups or Pull-ups 25–50 total reps

Friday

Squat · Bench
Deadlift

01 Back Squat 4 × 5 @ 70%
02 Bench Press 3 × 2 @ 85%
03 Deadlift 1 × 3 @ 85%
04 Deadlift 2 × 5 @ 70%

Verbatim from week 1 of the program · percentages are off your current 1RM · full 9-week block in the PDF

VI. About the coach

Programmed by Andy Baker.

Andy Baker, coach and author, on the gym floor at Baker Personal Training, Kingwood, Texas.

Twenty years of coaching intermediate-to-advanced lifters, IPF-level clients, and garage lifters who don't miss training days.

Andy has been coaching since 2005 and running Baker Personal Training in Kingwood, TX since 2007. His clients range from Masters powerlifters at the IPF World level to lifters in their 60s training out of one-car garages. The programs on this site are the same ones he writes for paying clients.

No gimmicks. No hype. Just programs that work.

Co-author Practical Programming for Strength Training With Mark Rippetoe

Co-author The Barbell Prescription With Dr. Jonathon Sullivan

VII. If this resonates

All strength →

IX. Before you buy

Common questions.

How is it delivered?

You will get an email with a download link to the PDF after checkout. Save it to your phone, your laptop, or print it. There is no login, no app, and no expiring access.

Do I need to know my 1-rep maxes before I start?

Yes. The whole program runs off percentages of your current 1RM on squat, bench, deadlift, front squat, and overhead press. A sample testing week is included in the PDF for lifters who don't have recent numbers. Experienced lifters can estimate from recent training data.

Can I run this in a garage gym?

Yes. All you need is a power rack, a barbell, a flat bench, and plates. No specialized equipment, no machines required. A pull-up bar or lat pulldown helps for the chin-up work.

Is this the same as the original KSC Texas Method?

No. This is an all-new program. The original KSC Texas Method is a separate template based on the same principles. Some long-time clients run them in sequence.

Can I use this to peak for a meet?

Yes. Week 10 is structured for either testing new 1RMs or peaking for a powerlifting meet. The competitor variant of week 10 is written into the PDF.

What if I miss a week of training in the middle of the program?

If you miss a week or more, start over from week 1. The program gets meaningfully harder week to week, and detraining mid-cycle makes the later weeks difficult or impossible to complete.

How does this compare to the Club?

This program is a self-contained 9-week cycle that you own. The Baker Barbell Club is ongoing programming, written fresh every week, delivered Sunday. Many members run a PDF cycle while subscribed and use the Club for what to do next.