In past articles when discussing training, I’ve referenced and linked to a very popular 5×5 training program often referred to as the MadCow 5×5. Madcows 5X5 Hypertrophy Template Day 1: 5 sets of 5 for squats, bench press, and barbell rows (ramping up sets for those unaware. Actually the progression for madcows 5×5 is % compounded weekly starting week 5 and the progression for 5/3/1 is 10lb for squat/deadlift.

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If so, 5x round to the closest KG. But in the calculations in some weeks there are numbers like 83kg for 5 reps. Realize that none of the above modifications will benefit you unless you are an intermediate lifter.

The Complete Guide To Madcow 5×5 Workout Routine

These are people that wonder why they are not progressing. And now, to you. On Madcows, the volume is layered fairly equally throughout the week and the entire program relies on amdcow fatigue to drive progress. On week eleven now.

I can’t post by after Madcows stats yet because I haven’t started lol. I just did 8 weeks of madcow and increased all my lifts at least 15lbs, 20 on some. I remember them fondly; I just never knew who the author was.

More volume, and some accessory exercises. Went from benching to Originally Posted by NZninja Signup to my daily email tips to get the spreadsheet.

Bill Starr (MadCow) 5×5 Intermediate Routine

Of course, gains are not always going to be predictable and occur every time you train, but beginners will make strength gains much faster than an intermediate trainee will. Keep it going, Jeremy. Remember starting too light is better than too heavy — let it be easy the first weeks, focus on technique and speed, and only aim to break PRs starting week 4.


The back squat can easily be replaced by the leg press but this is no excuse to do a bunch of extra leg work to make up for anything. This is an amazing program. You’re right my lifts aren’t great, but my maddcow is lbs. Originally Posted by jdyqf.

Madcow wrote an extensive guide to his program that I personally believe is one of the best online resources for proper training knowledge out there. I’m still not sure how 5×5 is not appropriate based on those numbers. If you need more time than this, um, rest longer.

The leg press is sufficient. Again, this is because the program caters to natural bodybuilders. Would this program be msdcow for me or is there something else I should try? Can you post your madcow’s before and after stats?

Madcow’s 5×5 Review: The Most Popular Routine Ever | PowerliftingToWin

Since I know you’re kinda slow I tried to point out what was good advice and what was not. Eventually, going backwards in terms of the total stress is going to cause you to go backwards in performance as well.

Monday is the day you display your progress. By all means take them. Then there’s the 4 sets of chins on day 2.


Do you ever wonder why that is? I am gonna try something new after this 6 week peaking cycle. The only thing you will do on madcpw program is to take your current 5 repetition maxes and try to get them higher by increasing the weight that you are lifting, in a steady manner over the upcoming weeks.

JC, I was looking at this program awhile back most people told me I had to eat an assload on the volume day to recover. Madcow 5×5 spreadsheet By Taker in forum Workout Programs. I really enjoy lifting for strength. The book contains over pages of content, discusses each scientific principle of programming in-depth, and provides six different full programs for novice and intermediate lifters.

For most intermediate trainees, this method of overload is completely adequate. However, you also deadlift for a max set of 5 on Wednesday.

The Complete Guide To Madcow 5×5 Workout Routine Including Spreadsheet And Calculator

Just a little confused. This is a strength training program that produces results, period. Your job, week in and week out, is to add weight to that damn bar and do it like you mean it! Originally Posted by sharpguyjp. What type of rows do you do?