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Madcow 5×5
An intermediate weekly 5×5: ramp to a top set of five on Monday, recover Wednesday, then chase a rep PR on Friday. The weekly top climbs a little every week — slower than StrongLifts, built to keep progressing past the beginner stall.
- Level
- Intermediate
- Goal
- Strength
- Days per week
- 3 days / week
- Cycle
- Repeats
- Progression
- Weekly ramp
What you need to start
A starting working weight for: Squat, Bench press, Barbell row, Overhead press, Deadlift
How the weight moves
- Squat: +2.5 kg (5 lb) per successful week
- Bench press: +2.5 kg (5 lb) per successful week
- Barbell row: +2.5 kg (5 lb) per successful week
- Overhead press: +2.5 kg (5 lb) per successful week
- Deadlift: +2.5 kg (5 lb) per successful week
The week
1
Volume
| Exercise | Sets × reps | Load |
|---|---|---|
| Back Squat | 50% × 5 · 62.5% × 5 · 75% × 5 · 87.5% × 5 · 100% × 5 | Working weight |
| Barbell Bench Press | 50% × 5 · 62.5% × 5 · 75% × 5 · 87.5% × 5 · 100% × 5 | Working weight |
| Bent-Over Row | 50% × 5 · 62.5% × 5 · 75% × 5 · 87.5% × 5 · 100% × 5 | Working weight |
2
Recovery
| Exercise | Sets × reps | Load |
|---|---|---|
| Back Squatvolume | 50% × 5 · 62.5% × 5 · 75% × 5 | Working weight |
| Overhead Press | 50% × 5 · 62.5% × 5 · 75% × 5 · 87.5% × 5 · 100% × 5 | Working weight |
| Deadlift | 50% × 5 · 70% × 5 · 85% × 5 · 100% × 5 | Working weight |
3
Intensity
| Exercise | Sets × reps | Load |
|---|---|---|
| Back Squatvolume | 50% × 5 · 62.5% × 5 · 75% × 5 · 87.5% × 3 · 102.5% × 3 · 70% × 8AMRAP | Working weight |
| Barbell Bench Pressvolume | 50% × 5 · 62.5% × 5 · 75% × 5 · 87.5% × 3 · 102.5% × 3 · 70% × 8AMRAP | Working weight |
| Bent-Over Rowvolume | 50% × 5 · 62.5% × 5 · 75% × 5 · 87.5% × 3 · 102.5% × 3 · 70% × 8AMRAP | Working weight |
Sets marked "volume" are supplemental or recovery work — they don't decide whether the weight goes up.
Out now
Now on the App Store and Google Play
Free to download, no account required to start.