Madcow 5×5

Madcow 5×5 is an intermediate program and the natural path of progression if you had have success with the StrongLifts 5×5 protocol. The programs core is now weekly linear progress(2.5kg/5lbs) instead of a workout to workout increase. Madcow is still based around five big barbell lifts; Squat, Deadlift, Bench Press, Overhead Press and Barbell Rows. The workout is based on three workouts a week with two different workouts, A and B, and preferably at least one days rest between them. The first week you will perform Workout A,B and A and the following week you will perform workout B,A and B. The five sets are ramped op sets, meaning that the weight is increased each set and hence there is only one truly heavy set per exercise. The second workout of the week includes only light squatting so you will be squatting heavy only two days per week.

  • Workout A: Squat, Bench Press, Barbell Row
  • Workout B: Squat, Overhead Press, Deadlift

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Read more about the program on the StrongLift homepage.