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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
Free to download, no account required to start. Android is on the way.
Download on theApp Store
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