Madcow 5×5
Linear-progression 5×5 for lifters who stalled on StrongLifts. Ramped sets, weekly progression.
Frequency: 3x / week · Duration: 12 weeks · Workout: ~60 min · Level: Intermediate
30-day money-back · Never auto-renews · Day 1 is free
What the week adds up to
3 training days, 9 exercises across the week (5 different ones), 39 sets in total in the 3-8 rep range, resting about 180s between them.
Built around Back Squat (13 sets across 3 days), Barbell Row (9 sets across 2 days) and Bench Press (9 sets across 2 days).
Goals: Strength, Muscle Gain
Equipment: Barbell
Weekly Schedule
Monday — Heavy
- Back Squat: 5 × 5, rest 3 min (Ramping to top set)
- Bench Press: 5 × 5, rest 3 min
- Barbell Row: 5 × 5, rest 2 min
Wednesday — Light
3 exercises (Pro).
Friday — PR
3 exercises (Pro).
Progression Guidance
Add 2.5lb upper / 5lb lower per week.