Andy's clearly defined version of one of the most popular intermediate programs in Practical Programming for Strength Training. Volume Cycling built in so the program keeps moving instead of stalling out and burning you down.
Programmed by Andy Baker. Co-author, Practical Programming for Strength Training and The Barbell Prescription.
Twelve weeks of programming you can pin to the rack. Here is what is in the PDF, in the order you will read it.
Power-building means the main lifts go up while the assistance work fills the shirt. Three things make that possible.
The Texas Method as Andy programs it for clients today. Volume Day rotates 5×5 at 75%, 5×4 at 80%, 5×3 at 85% across a 3-week wave, then resets 2–5 lbs heavier. Most lifters find the variation in workload week to week far easier to manage than grinding the same 5×5 forever and crashing into a stall.
Most Texas Method failures start before week one, with numbers plugged in too heavy off a fresh novice progression. The PDF gives you the percentages, the offsets between Volume, Recovery, and Intensity Day, and the rules for backing into a starting 1RM if you don't have one tested.
Squat, Bench, Press, and Deadlift on the bar. Stiff Leg Deadlifts, Chins, and Dips for upper-body and posterior-chain volume. GPP supersets for the posterior chain and abs. Two weekly conditioning slots. Nothing optional dressed up as mandatory, nothing mandatory left out.
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.
Volume Day
Squat · Bench
Recovery Day
Light Squat · Press
Intensity Day
Heavy Triples
Conditioning
GPP
Verbatim from Week 1 of the 3-Day Bench Press Focus template · loads, rotation rules, and reset protocol in the PDF
Coach · 2005 — Now 
A 9-week Texas-Method block on a Monday/Wednesday/Friday split, with a built-in testing week. For general strength or meet prep.
Twelve weeks of three-day Heavy-Light-Medium built around the squat, bench, and deadlift. Power clean variation included.
Thirteen-week 5×5 peaking program. Three days a week, upper/lower split, built around the squat, bench, deadlift, and overhead press.
The Baker Barbell Club is the recurring side of the same coaching practice. New programming every week, written by Andy, delivered Sunday. 400+ members. $27 a month. Cancel any time.
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.
Ideally, yes. The PDF walks you through taking a heavy single on Squat, Bench or Press, and Deadlift the Friday before you start. If you can't test, you can back into starting numbers from a recent 5RM (about 85% of 1RM) or 3×5 max (about 80%). Coming in a shade light is better than a shade heavy.
Yes. Rack, barbell, bench, and plates are all you need for the main work. A sled and a glute-ham or back-extension help with the GPP and conditioning slots, but the PDF lists substitutes.
Yes. The PDF includes a 4-day split: Monday Bench Intensity + Press Volume, Tuesday Squat Intensity + Deadlift Intensity, Thursday Bench Volume + Dips + Chins, Friday Squat Volume + Stiff Leg Deadlifts. All percentages and sets/reps stay the same.
As needed. Most lifters get 6–12 weeks of training in before they need one. The PDF includes a full deload week template: 3×5 across the board on Monday and Wednesday at moderate loads, light triples on Friday.
If you're stagnant, it's usually a volume issue. Bump Volume Day loads 10 lbs between cycles instead of 5, or add 1–2 back-off sets on Intensity Day. If you're regressing, it's usually overtraining that lift. Drop volume or loading slightly. Both protocols are in the PDF.
This program is a self-contained 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.