Madcow 5x5 Training Program

Exercise
Squat
Bench
Row
Press
Deadlift

Test Weight
205
170
135
130
350

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
231
191
152
146
394

5RM
205
170
135
130
350

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 val
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
190
160
125
120
325

described below.

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

31-Mar
Day

Exercise

Squat

Mon-Tues

Bench

Row

Squat

Thurs

Press

Deadlift

Squat

Sat

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
95
120
145
165
190
80
100
120
140
160
65
80
95
110
125
95
120
145
145
75
90
105
120
205
245
285
325
95
120
145
165
195
145
80
100
120
140
165
120
65
80
95

2
100
120
145
170
195
85
105
125
145
165
65
80
100
115
130
100
120
145
145
80
95
110
125
210
250
295
335
100
120
145
170
200
145
85
105
125
145
170
125
65
80
100

3
100
125
150
175
200
85
105
130
150
170
65
80
100
115
130
100
125
150
150
80
95
110
125
215
255
300
340
100
125
150
175
205
150
85
105
130
150
170
130
65
80
100

4
105
130
155
180
205
85
105
130
150
170
70
85
100
120
135
105
130
155
155
80
100
115
130
220
265
305
350
105
130
155
180
210
155
85
105
130
150
175
130
70
85
100

5
105
130
160
185
210
90
110
130
155
175
70
90
105
125
140
105
130
160
160
80
100
115
130
225
270
315
360
105
130
160
185
215
160
90
110
130
155
180
130
70
90
105

Week
6
110
135
160
190
215
90
115
135
160
180
70
90
105
125
140
110
135
160
160
85
100
120
135
230
280
325
370
110
135
160
190
220
160
90
115
135
160
185
135
70
90
105

Sat

Row

5
3
8

110
130
95

115
130
100

115
135
100

STRONGLIFTS BVBA 2011and beyond. All Rights Reserved.

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

120
140
100

125
140
105

125
145
105

Week

Squat
7
110
140
165
195
220
95
115
140
160
185
75
90
110
125
145
110
140
165
165
90
105
125
140
235
280
330
375
110
140
165
195
225
165
95
115
140
160
190
140
75
90
110

8
115
140
170
195
225
95
120
145
165
190
75
95
115
130
150
115
140
170
170
90
110
125
145
240
290
335
385
115
140
170
195
230
170
95
120
145
165
195
145
75
95
115

9
115
145
175
200
230
100
120
145
170
195
75
95
115
130
150
115
145
175
175
90
110
125
145
245
295
345
395
115
145
175
200
235
175
100
120
145
170
200
145
75
95
115

10
120
145
175
205
235
100
125
150
175
200
80
95
115
135
155
120
145
175
175
95
115
130
150
255
305
355
405
120
145
175
205
245
175
100
125
150
175
205
150
80
95
115

11
125
155
185
215
245
105
130
155
180
205
80
100
120
140
160
125
155
185
185
95
115
135
155
260
310
365
415
125
155
185
215
250
185
105
130
155
180
210
155
80
100
120

12
125
155
190
220
250
105
130
160
185
210
85
105
125
145
165
125
155
190
190
95
115
135
155
265
320
370
425
125
155
190
220
255
190
105
130
160
185
215
160
85
105
125

Bench
2
27.5
37.5
50
62.5
75

Row
2

Press
2

20
30
40
50
60
10
17.5
27.5
35
42.5
27.5
37.5
50
50
17.5
25
32.5
40

27.5
37.5
50
62.5
77.5
50
20
30
40
50
62.5
40
10
17.5
27.5

125
150
110

130
150
115

130
155
115

135
160
115

140
165
120

145
170
125

35
42.5
27.5

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
2,500
3,575
2,100
3,000
1,650
2,375
1,450
2,525
1,575
1,950
4,275
5,300
3,295
4,370
2,755
3,655
2,175
2,900
231
7,245
10,470
191
4,855
6,655
152
3,825
5,275
146
1,575
1,950
394
4,275
5,300
21,775
29,650

2
2,550
3,650
2,175
3,125
1,725
2,450
1,450
2,550
1,650
2,050
4,400
5,450
3,335
4,435
2,860
3,810
2,265
2,990
231
7,335
10,635
191
5,035
6,935
152
3,990
5,440
146
1,650
2,050
394
4,400
5,450
22,410
30,510

STRONGLIFTS BVBA 2011and beyond. All Rights Reserved.

Spreadsheet created by StrongLifts Member Joe F.

Pagina 7

3
2,625
3,750
2,250
3,200
1,725
2,450
1,500
2,625
1,650
2,050
4,475
5,550
3,440
4,565
2,950
3,900
2,280
3,005
231
7,565
10,940
191
5,200
7,100
152
4,005
5,455
146
1,650
2,050
394
4,475
5,550
22,895
31,095

4
2,700
3,875
2,250
3,200
1,775
2,550
1,550
2,725
1,725
2,125
4,600
5,700
3,545
4,720
2,965
3,915
2,320
3,095
231
7,795
11,320
191
5,215
7,115
152
4,095
5,645
146
1,725
2,125
394
4,600
5,700
23,430
31,905

Predicted 1RMs
http://stronglifts.com/

Pagina 8

Predicted 1RMs

5
2,775
3,950
2,300
3,300
1,850
2,650
1,600
2,775
1,725
2,125
4,725
5,850
3,650
4,825
3,005
4,005
2,410
3,210
236
8,025
11,550
197
5,305
7,305
158
4,260
5,860
146
1,725
2,125
405
4,725
5,850
24,040
32,690

Week
6
2,825
4,050
2,375
3,400
1,850
2,650
1,600
2,825
1,775
2,200
4,875
6,025
3,690
4,915
3,110
4,135
2,425
3,225
242
8,115
11,790
203
5,485
7,535
158
4,275
5,875
152
1,775
2,200
416
4,875
6,025
24,525
33,425

7
2,900
4,150
2,425
3,475
1,900
2,725
1,650
2,900
1,850
2,300
4,925
6,100
3,795
5,045
3,190
4,240
2,505
3,330
248
8,345
12,095
208
5,615
7,715
163
4,405
6,055
158
1,850
2,300
422
4,925
6,100
25,140
34,265

8
2,950
4,225
2,500
3,575
1,975
2,825
1,700
2,975
1,900
2,350
5,050
6,250
3,875
5,150
3,295
4,370
2,595
3,445
253
8,525
12,350
214
5,795
7,945
169
4,570
6,270
163
1,900
2,350
433
5,050
6,250
25,840
35,165

Pagina 9

9
3,025
4,325
2,550
3,650
1,975
2,825
1,750
3,050
1,900
2,350
5,175
6,400
3,980
5,280
3,335
4,435
2,610
3,460
259
8,755
12,655
219
5,885
8,085
169
4,585
6,285
163
1,900
2,350
444
5,175
6,400
26,300
35,775

10
3,075
4,400
2,625
3,750
2,025
2,900
1,750
3,075
1,975
2,450
5,325
6,600
4,035
5,360
3,440
4,565
2,650
3,525
264
8,860
12,835
225
6,065
8,315
174
4,675
6,425
169
1,975
2,450
456
5,325
6,600
26,900
36,625

11
3,225
4,625
2,700
3,875
2,100
3,000
1,850
3,250
2,025
2,500
5,450
6,750
4,230
5,630
3,545
4,720
2,755
3,655
276
9,305
13,505
231
6,245
8,595
180
4,855
6,655
174
2,025
2,500
467
5,450
6,750
27,880
38,005

Predicted 1RMs

Pagina 10

Predicted 1RMs

12
3,300
4,700
2,775
3,950
2,175
3,125
1,900
3,300
2,025
2,500
5,575
6,900
4,335
5,735
3,650
4,825
2,860
3,810
281
9,535
13,735
236
6,425
8,775
186
5,035
6,935
174
2,025
2,500
478
5,575
6,900
28,595
38,845

Pagina 11

Sun
Ball

Mon
Bench
DB Press
Row

Tues
Squat
Arms

Wed

Thurs
Squat
Press
Arms
Ball

Fri

Sat
Squat
Bench
Row
Ball