Strength
Madcow 5×5
Intermediate progression off StrongLifts. Ramp weight across sets ending in one heavy top set of 5. Add ~2.5 kg/week. Three days a week, about 60 minutes a session.
- Days per week
- 3
- Session length
- About 60 min
- Level
- Intermediate
- Focus
- Strength
What it takes
You will need three sessions a week of roughly 60 minutes, plus a warm-up.
Your week
Rest or walk on the other four days. Spread the sessions out if you can, so the same muscles get a day off in between.
- Day 1: Monday, Heavy (about 60 min)
- Day 2: Wednesday, Light (about 50 min)
- Day 3: Friday, Record (about 65 min)
Heavy Day
| Exercise | Sets × reps | Rest |
|---|---|---|
| Back Squat | 5 × 5 (ramping) | 4 min |
| Bench Press | 5 × 5 (ramping) | 3 min |
| Barbell Row | 5 × 5 (ramping) | 2½ min |
Light Day
| Exercise | Sets × reps | Rest |
|---|---|---|
| Back Squat | 4 × 5 (ramping to 80%) | 3 min |
| Overhead Press | 4 × 5 (ramping) | 2½ min |
| Deadlift | 4 × 5 (ramping) | 4 min |
Record Day
| Exercise | Sets × reps | Rest |
|---|---|---|
| Back Squat (top set = record) | 5 × 5/3/1 pyramid | 4 min |
| Bench Press (top set = record) | 5 × 5/3/1 pyramid | 3 min |
| Barbell Row | 5 × 5/3/1 pyramid | 2½ min |
Making it fit
- Take a lighter week every five or six weeks: same exercises, about half the sets.
- If a session runs long, cut the last exercise rather than rushing the rest.
