Madcow 5x5 Training Program

Exercise
Squat
Bench
Row/Power Clean
Press
Deadlift

Test Weight
20
20
20
20
20

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%

Weekly Increase
10.0%
10.0%
10.0%
10.0%
10.0%

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 #

.....

Weekly Increase

.....

The maximum weight you've lifted for the given exercise.

The number of reps you've completed at the test weight. Something close
The size of the steps between your ramped sets. 12.5% is the program de
values will make your initial sets heavier, and thus the program more diffic
The weight a set must be (as a percentage of your computed 1RM) before
included in your relevant tonnage numbers. 60% is the program default. T
for information purposes only and will not affect your program.
The weight of the smallest plate you have available. The program workshe
all of your work weights according to this value.
The week in which you want to match your previous 5RMs. Week 4 is the
default. Use a higher value if you need extra recovery time. Do NOT use a
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.
Percentage of weekly weight increase

STRONGLIFTS BVBA 2011and beyond. All Rights Reserved.

Spreadsheet created by StrongLifts Member Joe F. Modified by Andrew_WOT.
http://stronglifts.com/

1RM
23
23
23
23
23

5RM
20
20
20
20
20

Starting Weight
15
15
15
15
15

est weight. Something close to 5 is ideal.

ets. 12.5% is the program default. Lower
thus the program more difficult.
your computed 1RM) before it will be
0% is the program default. This value is
ct your program.
ilable. The program worksheet will round

evious 5RMs. Week 4 is the program

ecovery time. Do NOT use a lower
nd then complain this program

Madcow Intermediate Program

Day

Monday

Wednesday

Exercise

Reps
5
5
Squat
5
5
5
5
5
Bench
5
5
5
5
5
5
Row/Power Clean
5
5
3
Chin Ups
3
Sit Ups
5
5
Squat
5
5
5
5
Press
5
5
5
5
Deadlift
5
5
3
Pull Ups
3
Leg Raises

1
10
10
10
15
15
10
10
10
15
15
10
10
10
15
15

2
10
10
10
15
15
10
10
10
15
15
10
10
10
15
15

3
10
15
15
20
20
10
15
15
20
20
10
15
15
20
20

4
10
15
15
20
20
10
15
15
20
20
10
15
15
20
20

5
10
15
15
20
20
10
15
15
20
20
10
15
15
20
20

Week
6
15
15
20
20
25
15
15
20
20
25
15
15
20
20
25

7
15
15
20
20
25
15
15
20
20
25
15
15
20
20
25

8
15
20
25
25
30
15
20
25
25
30
15
20
25
25
30

9
15
20
25
25
30
15
20
25
25
30
15
20
25
25
30

10
20
20
25
30
35
20
20
25
30
35
20
20
25
30
35

11
20
25
30
35
40
20
25
30
35
40
20
25
30
35
40

12
25
30
35
40
45
25
30
35
40
45
25
30
35
40
45

10
10
10
10
10
10
15
15
10
10
15
15

10
10
10
10
10
10
15
15
10
10
15
15

10
15
15
15
15
15
20
20
15
15
20
20

10
15
15
15
15
15
20
20
15
15
20
20

10
15
15
15
15
15
20
20
15
15
20
20

15
15
20
20
15
20
20
25
15
20
20
25

15
15
20
20
15
20
20
25
15
20
20
25

15
20
25
25
20
25
25
30
20
25
25
30

15
20
25
25
20
25
25
30
20
25
25
30

20
20
25
25
20
25
30
35
20
25
30
35

20
25
30
30
25
30
35
40
25
30
35
40

25
30
35
35
30
35
40
45
30
35
40
45

Squat

Friday

Bench

Row/Power Clean

Dips
Barbell Curs
Tricep Extension

5
5
5
5
3
8
5
5
5
5
3
8
5
5
5
5
3
8
3
3
3

10
10
10
15
15
10
10
10
10
15
15
10
10
10
10
15
15
10

10
10
10
15
20
10
10
10
10
15
20
10
10
10
10
15
20
10

10
15
15
20
20
15
10
15
15
20
20
15
10
15
15
20
20
15

10
15
15
20
20
15
10
15
15
20
20
15
10
15
15
20
20
15

10
15
15
20
25
15
10
15
15
20
25
15
10
15
15
20
25
15

15
15
20
20
25
20
15
15
20
20
25
20
15
15
20
20
25
20

15
15
20
20
30
20
15
15
20
20
30
20
15
15
20
20
30
20

15
20
25
25
30
25
15
20
25
25
30
25
15
20
25
25
30
25

15
20
25
25
35
25
15
20
25
25
35
25
15
20
25
25
35
25

20
20
25
30
40
25
20
20
25
30
40
25
20
20
25
30
40
25

20
25
30
35
45
30
20
25
30
35
45
30
20
25
30
35
45
30

25
30
35
40
45
35
25
30
35
40
45
35
25
30
35
40
45
35

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
150
300
150
300
150
300
0
200
150
250
150
250
120
350
120
350
120
350
23
270
850
23
270
650
23
270
650
23
150
250
23
150
250
1,110
2,650

STRONGLIFTS BVBA 2011and beyond. All Rights Reserved.

Spreadsheet created by StrongLifts Member Joe F.

Pagina 5

2
150
300
150
300
150
300
0
200
150
250
150
250
135
365
135
365
135
365
23
285
865
23
285
665
23
285
665
23
150
250
23
150
250
1,155
2,695

3
350
400
350
400
350
400
225
275
350
350
350
350
430
480
430
480
430
480
23
1,005
1,155
23
780
880
23
780
880
23
350
350
23
350
350
3,265
3,615

4
350
400
350
400
350
400
225
275
350
350
350
350
430
480
430
480
430
480
23
1,005
1,155
23
780
880
23
780
880
23
350
350
23
350
350
3,265
3,615

Predicted 1RMs
http://stronglifts.com/

Pagina 6

Predicted 1RMs

5
350
400
350
400
350
400
225
275
350
350
350
350
445
495
445
495
445
495
23
1,020
1,170
23
795
895
23
795
895
23
350
350
23
350
350
3,310
3,660

Week
6
325
475
325
475
325
475
200
350
325
400
325
400
435
585
435
585
435
585
28
960
1,410
28
760
1,060
28
760
1,060
28
325
400
28
325
400
3,130
4,330

7
325
475
325
475
325
475
200
350
325
400
325
400
450
600
450
600
450
600
28
975
1,425
28
775
1,075
28
775
1,075
28
325
400
28
325
400
3,175
4,375

8
400
575
400
575
400
575
250
425
400
500
400
500
540
715
540
715
540
715
34
1,190
1,715
34
940
1,290
34
940
1,290
34
400
500
34
400
500
3,870
5,295

Pagina 7

9
400
575
400
575
400
575
250
425
400
500
400
500
555
730
555
730
555
730
34
1,205
1,730
34
955
1,305
34
955
1,305
34
400
500
34
400
500
3,915
5,340

10
450
650
450
650
450
650
250
450
450
550
450
550
595
795
595
795
595
795
39
1,295
1,895
39
1,045
1,445
39
1,045
1,445
39
450
550
39
450
550
4,285
5,885

11
525
750
525
750
525
750
300
525
525
650
525
650
700
925
700
925
700
925
45
1,525
2,200
45
1,225
1,675
45
1,225
1,675
45
525
650
45
525
650
5,025
6,850

Predicted 1RMs

Pagina 8

Predicted 1RMs

12
600
875
600
875
600
875
350
625
600
750
600
750
790
1,065
790
1,065
790
1,065
51
1,740
2,565
51
1,390
1,940
51
1,390
1,940
51
600
750
51
600
750
5,720
7,945

Pagina 9