This is the Recovery (Wednesday) workout from the Texas Method plan. It trains Quads, Shoulders, Back and Hamstrings across 4 exercises, and takes roughly 64 to 79 minutes.
You open with Barbell Front Squat while you are freshest, then work down the list. Most sets sit in lower reps for strength. Rest 3 to 5 minutes on the harder lifts, and add a little weight whenever you own the top of the rep range.
| Exercise | Sets × Reps |
|---|---|
 Barbell Front Squat | 3 × 3 |
 Barbell Overhead Press | 3 × 5 |
 Chin-Up | 3 × 10 |
 Back Extension | 3 × 12 |
