Madcow 5x5 Training Program
Exercise
Squat
Bench
Row
Press
Deadlift
Test Weight
140
90
80
40
150
Reps
5
5
5
5
5
Smallest Plates Available
Match PRs in Week #
2.5
4
Set Interval
12.5%
12.5%
12.5%
12.5%
12.5%
Tonnage Cutoff
60.0%
60.0%
60.0%
60.0%
60.0%
1RM
158
101
90
45
169
5RM
140
90
80
40
150
All of the turquoise fields are inputs; you should set these to the appropriate values as described below.
Test Weight
Reps
Set Interval
.....
.....
.....
Tonnage Cutoff
.....
Smallest Plates Available
.....
Match PRs in Week #
.....
The maximum weight you've lifted for the given exercise.
The number of reps you've completed at the test weight. Something close to 5 is
The size of the steps between your ramped sets. 12.5% is the program default. L
values will make your initial sets heavier, and thus the program more difficult.
The weight a set must be (as a percentage of your computed 1RM) before it will
included in your relevant tonnage numbers. 60% is the program default. This valu
for information purposes only and will not affect your program.
The weight of the smallest plate you have available. The program worksheet will
all of your work weights according to this value.
The week in which you want to match your previous 5RMs. Week 4 is the progra
default. Use a higher value if you need extra recovery time. Do NOT use a lower
value or you'll stall early on, lose motivation and then complain this program
doesn't work. Let it be easy for the first 3 weeks.
STRONGLIFTS BVBA © 2011and beyond. All Rights Reserved.
Spreadsheet created by StrongLifts Member Joe F.
http://stronglifts.com/
Starting Weight
130
85
75
35
140
described below.
est weight. Something close to 5 is ideal.
ets. 12.5% is the program default. Lower
hus the program more difficult.
your computed 1RM) before it will be
% is the program default. This value is
ct your program.
lable. The program worksheet will round
evious 5RMs. Week 4 is the program
ecovery time. Do NOT use a lower
d then complain this program
Madcow Intermediate Program
Day
Exercise
Squat
Monday
Bench
Row
Squat
Wednesday
Press
Deadlift
Squat
Friday
Bench
Row
Reps
5
5
5
5
5
5
5
5
5
5
5
5
5
5
5
5
5
5
5
5
5
5
5
5
5
5
5
5
5
5
5
3
8
5
5
5
5
3
8
5
5
5
1
65
80
100
115
130
45
55
65
75
85
40
45
55
65
75
65
80
100
100
20
25
30
35
90
105
125
140
65
80
100
115
135
100
45
55
65
75
85
65
40
45
55
2
70
85
100
120
135
45
55
65
75
85
40
45
55
65
75
70
85
100
100
20
25
30
35
90
110
125
145
70
85
100
120
135
100
45
55
65
75
90
65
40
45
55
3
70
85
100
120
135
45
55
70
80
90
40
50
60
70
80
70
85
100
100
20
25
30
35
90
110
125
145
70
85
100
120
140
100
45
55
70
80
90
70
40
50
60
4
70
90
105
125
140
45
55
70
80
90
40
50
60
70
80
70
90
105
105
25
30
35
40
95
115
130
150
70
90
105
125
145
105
45
55
70
80
95
70
40
50
60
5
75
90
110
125
145
50
60
70
85
95
45
55
65
75
85
75
90
110
110
25
30
35
40
95
115
135
155
75
90
110
125
145
110
50
60
70
85
95
70
45
55
65
Week
6
75
90
110
125
145
50
60
70
85
95
45
55
65
75
85
75
90
110
110
25
30
35
40
100
120
140
160
75
90
110
125
150
110
50
60
70
85
100
70
45
55
65
Row
5
3
8
65
75
55
65
80
55
70
80
60
STRONGLIFTS BVBA © 2011and beyond. All Rights Reserved.
Spreadsheet created by StrongLifts Member Joe F.
http://stronglifts.com/
70
85
60
75
85
65
75
85
65
Week
7
75
95
115
130
150
50
65
75
90
100
45
55
65
75
85
75
95
115
115
25
30
35
40
100
120
140
160
75
95
115
130
155
115
50
65
75
90
100
75
45
55
65
8
80
95
115
135
155
50
65
75
90
100
45
55
70
80
90
80
95
115
115
25
30
35
40
105
125
145
165
80
95
115
135
160
115
50
65
75
90
105
75
45
55
70
9
80
100
120
140
160
55
65
80
90
105
45
55
70
80
90
80
100
120
120
30
35
40
45
105
130
150
170
80
100
120
140
160
120
55
65
80
90
105
80
45
55
70
10
80
100
120
140
160
55
65
80
90
105
50
60
70
85
95
80
100
120
120
30
35
40
45
110
130
155
175
80
100
120
140
165
120
55
65
80
90
110
80
50
60
70
11
85
105
125
145
165
55
70
85
95
110
50
60
70
85
95
85
105
125
125
30
35
40
45
115
135
160
180
85
105
125
145
170
125
55
70
85
95
110
85
50
60
70
12
85
105
130
150
170
55
70
85
95
110
50
65
75
90
100
85
105
130
130
30
35
40
45
115
140
160
185
85
105
130
150
175
130
55
70
85
95
115
85
50
65
75
75
90
65
80
90
70
80
95
70
85
95
70
85
100
70
90
100
75
Standaard"Predicted 1RMs
Predicted 1RMs and Total Volume Lifted
Day
Exercise
Squat
Monday
Bench
Row
Squat
Wednesday
Press
Deadlift
Squat
Friday
Bench
Row
Relevant
Total
Relevant
Total
Relevant
Total
Relevant
Total
Relevant
Total
Relevant
Total
Relevant
Total
Relevant
Total
Relevant
Total
1RM
Squat
Relevant
Total
1RM
Bench
Relevant
Total
1RM
Row
Weekly
Totals
Relevant
Total
1RM
Press
Relevant
Total
1RM
Deadlift
Relevant
Total
Total
Relevant
Total
1
1,725
2,450
1,125
1,625
975
1,400
1,000
1,725
325
550
1,850
2,300
2,280
3,005
1,475
1,975
1,265
1,690
158
5,005
7,180
101
2,600
3,600
90
2,240
3,090
45
325
550
169
1,850
2,300
12,020
16,720
STRONGLIFTS BVBA © 2011and beyond. All Rights Reserved.
Standaard"Pagina 7
2
1,775
2,550
1,125
1,625
975
1,400
1,000
1,775
325
550
1,900
2,350
2,305
3,080
1,490
1,990
1,280
1,705
158
5,080
7,405
101
2,615
3,615
90
2,255
3,105
45
325
550
169
1,900
2,350
12,175
17,025
3
1,775
2,550
1,200
1,700
1,050
1,500
1,000
1,775
325
550
1,900
2,350
2,320
3,095
1,580
2,080
1,370
1,820
158
5,095
7,420
101
2,780
3,780
90
2,420
3,320
45
325
550
169
1,900
2,350
12,520
17,420
4
1,850
2,650
1,200
1,700
1,050
1,500
1,050
1,850
525
650
1,975
2,450
2,425
3,225
1,595
2,095
1,385
1,835
158
5,325
7,725
101
2,795
3,795
90
2,435
3,335
45
525
650
169
1,975
2,450
13,055
17,955
Standaard"Predicted 1RMs
Spreadsheet created by StrongLifts Member Joe F.
http://stronglifts.com/
Standaard"Pagina 8
Standaard"Predicted 1RMs
5
1,900
2,725
1,250
1,800
1,125
1,625
1,100
1,925
525
650
2,025
2,500
2,490
3,315
1,620
2,170
1,475
1,975
163
5,490
7,965
107
2,870
3,970
96
2,600
3,600
45
525
650
174
2,025
2,500
13,510
18,685
Week
6
1,900
2,725
1,250
1,800
1,125
1,625
1,100
1,925
525
650
2,100
2,600
2,505
3,330
1,635
2,185
1,475
1,975
163
5,505
7,980
107
2,885
3,985
96
2,600
3,600
45
525
650
180
2,100
2,600
13,615
18,815
7
1,975
2,825
1,325
1,900
1,125
1,625
1,150
2,000
525
650
2,100
2,600
2,610
3,460
1,725
2,300
1,490
1,990
169
5,735
8,285
113
3,050
4,200
96
2,615
3,615
45
525
650
180
2,100
2,600
14,025
19,350
8
2,025
2,900
1,325
1,900
1,200
1,700
1,150
2,025
525
650
2,175
2,700
2,650
3,525
1,740
2,315
1,580
2,080
174
5,825
8,450
113
3,065
4,215
101
2,780
3,780
45
525
650
186
2,175
2,700
14,370
19,795
Standaard"Pagina 9
9
2,100
3,000
1,375
1,975
1,200
1,700
1,200
2,100
600
750
2,250
2,775
2,740
3,640
1,805
2,405
1,595
2,095
180
6,040
8,740
118
3,180
4,380
101
2,795
3,795
51
600
750
191
2,250
2,775
14,865
20,440
10
2,100
3,000
1,375
1,975
1,250
1,800
1,200
2,100
600
750
2,300
2,850
2,755
3,655
1,820
2,420
1,620
2,170
180
6,055
8,755
118
3,195
4,395
107
2,870
3,970
51
600
750
197
2,300
2,850
15,020
20,720
11
2,175
3,125
1,450
2,075
1,250
1,800
1,250
2,200
600
750
2,375
2,950
2,860
3,810
1,910
2,535
1,635
2,185
186
6,285
9,135
124
3,360
4,610
107
2,885
3,985
51
600
750
203
2,375
2,950
15,505
21,430
Standaard"Predicted 1RMs
Standaard"Pagina 10
Standaard"Predicted 1RMs
12
2,250
3,200
1,450
2,075
1,325
1,900
1,300
2,250
600
750
2,425
3,000
2,965
3,915
1,925
2,550
1,725
2,300
191
6,515
9,365
124
3,375
4,625
113
3,050
4,200
51
600
750
208
2,425
3,000
15,965
21,940
Standaard"Pagina 11
Standaard"Predicted 1RMs
Standaard"Pagina 12