Madcow 5x5 Training Program

Exercise
Squat
Bench
Row
Press
Deadlift

Test Weight
285
200
185
135
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
321
225
208
152
394

5RM
285
200
185
135
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
265
185
170
125
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

Day

Exercise

Squat

Monday

Bench

Row

Squat

Wednesday

Press

Deadlift

Squat

Friday

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
5
3
8

1
135
165
200
230
265
95
115
140
160
185
85
105
130
150
170
135
165
200
200
80
95
110
125
205
245
285
325
135
165
200
230
270
200
95
115
140
160
190
140
85
105
130
150
175
130

2
135
170
205
235
270
95
120
145
165
190
90
110
130
155
175
135
170
205
205
80
100
115
130
210
250
295
335
135
170
205
235
280
205
95
120
145
165
195
145
90
110
130
155
180
130

3
140
175
210
245
280
100
120
145
170
195
90
115
135
160
180
140
175
210
210
80
100
115
130
215
255
300
340
140
175
210
245
285
210
100
120
145
170
200
145
90
115
135
160
185
135

4
145
180
215
250
285
100
125
150
175
200
95
115
140
160
185
145
180
215
215
85
100
120
135
220
265
305
350
145
180
215
250
295
215
100
125
150
175
205
150
95
115
140
160
190
140

5
150
185
220
260
295
105
130
155
180
205
95
120
145
165
190
150
185
220
220
90
105
125
140
225
270
315
360
150
185
220
260
300
220
105
130
155
180
210
155
95
120
145
165
190
145

Week
6
150
190
225
265
300
105
130
160
185
210
95
120
145
165
190
150
190
225
225
90
105
125
140
230
280
325
370
150
190
225
265
305
225
105
130
160
185
215
160
95
120
145
165
195
145

STRONGLIFTS BVBA 2011and beyond. All Rights Reserved.

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

Week
7
155
190
230
265
305
110
135
160
190
215
100
120
145
170
195
155
190
230
230
90
110
125
145
235
280
330
375
155
190
230
265
315
230
110
135
160
190
220
160
100
120
145
170
200
145

8
160
195
235
275
315
110
140
165
195
220
100
125
150
175
200
160
195
235
235
95
115
130
150
240
290
335
385
160
195
235
275
325
235
110
140
165
195
225
165
100
125
150
175
205
150

9
165
205
245
285
325
115
140
170
195
225
105
130
155
180
205
165
205
245
245
95
115
130
150
245
295
345
395
165
205
245
285
330
245
115
140
170
195
230
170
105
130
155
180
210
155

10
165
205
250
290
330
115
145
175
200
230
105
130
160
185
210
165
205
250
250
95
115
135
155
255
305
355
405
165
205
250
290
340
250
115
145
175
200
235
175
105
130
160
185
220
160

11
170
215
255
300
340
120
145
175
205
235
110
140
165
195
220
170
215
255
255
100
120
140
160
260
310
365
415
170
215
255
300
350
255
120
145
175
205
245
175
110
140
165
195
225
165

12
175
220
265
305
350
125
155
185
215
245
115
140
170
195
225
175
220
265
265
105
125
145
165
265
320
370
425
175
220
265
305
355
265
125
155
185
215
250
185
115
140
170
195
230
170

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
3,475
4,975
2,425
3,475
2,250
3,200
2,000
3,500
1,650
2,050
4,275
5,300
4,560
6,060
3,190
4,240
2,965
3,915
321
10,035
14,535
225
5,615
7,715
208
5,215
7,115
152
1,650
2,050
394
4,275
5,300
26,790
36,715

2
3,550
5,075
2,500
3,575
2,300
3,300
2,050
3,575
1,725
2,125
4,400
5,450
4,680
6,205
3,295
4,370
3,005
4,005
321
10,280
14,855
225
5,795
7,945
208
5,305
7,305
152
1,725
2,125
394
4,400
5,450
27,505
37,680

STRONGLIFTS BVBA 2011and beyond. All Rights Reserved.

Spreadsheet created by StrongLifts Member Joe F.

Pagina 6

3
3,675
5,250
2,550
3,650
2,375
3,400
2,100
3,675
1,725
2,125
4,475
5,550
4,810
6,385
3,335
4,435
3,110
4,135
321
10,585
15,310
225
5,885
8,085
208
5,485
7,535
152
1,725
2,125
394
4,475
5,550
28,155
38,605

4
3,750
5,375
2,625
3,750
2,425
3,475
2,150
3,775
1,775
2,200
4,600
5,700
4,930
6,555
3,440
4,565
3,190
4,240
321
10,830
15,705
225
6,065
8,315
208
5,615
7,715
152
1,775
2,200
394
4,600
5,700
28,885
39,635

Predicted 1RMs
http://stronglifts.com/

Pagina 7

Predicted 1RMs

5
3,875
5,550
2,700
3,875
2,500
3,575
2,200
3,875
1,850
2,300
4,725
5,850
5,060
6,735
3,545
4,720
3,280
4,355
332
11,135
16,160
231
6,245
8,595
214
5,780
7,930
158
1,850
2,300
405
4,725
5,850
29,735
40,835

Week
6
3,950
5,650
2,775
3,950
2,500
3,575
2,250
3,950
1,850
2,300
4,875
6,025
5,165
6,865
3,650
4,825
3,295
4,370
338
11,365
16,465
236
6,425
8,775
214
5,795
7,945
158
1,850
2,300
416
4,875
6,025
30,310
41,510

7
4,000
5,725
2,825
4,050
2,550
3,650
2,300
4,025
1,900
2,350
4,925
6,100
5,260
6,985
3,690
4,915
3,335
4,435
343
11,560
16,735
242
6,515
8,965
219
5,885
8,085
163
1,900
2,350
422
4,925
6,100
30,785
42,235

8
4,125
5,900
2,900
4,150
2,625
3,750
2,350
4,125
1,975
2,450
5,050
6,250
5,405
7,180
3,795
5,045
3,440
4,565
354
11,880
17,205
248
6,695
9,195
225
6,065
8,315
169
1,975
2,450
433
5,050
6,250
31,665
43,415

Pagina 8

9
4,275
6,125
2,950
4,225
2,700
3,875
2,450
4,300
1,975
2,450
5,175
6,400
5,600
7,450
3,875
5,150
3,545
4,720
366
12,325
17,875
253
6,825
9,375
231
6,245
8,595
169
1,975
2,450
444
5,175
6,400
32,545
44,695

10
4,350
6,200
3,025
4,325
2,775
3,950
2,500
4,350
2,025
2,500
5,325
6,600
5,720
7,570
3,980
5,280
3,665
4,840
371
12,570
18,120
259
7,005
9,605
236
6,440
8,790
174
2,025
2,500
456
5,325
6,600
33,365
45,615

11
4,475
6,400
3,075
4,400
2,900
4,150
2,550
4,475
2,100
2,600
5,450
6,750
5,865
7,790
4,035
5,360
3,795
5,045
383
12,890
18,665
264
7,110
9,760
248
6,695
9,195
180
2,100
2,600
467
5,450
6,750
34,245
46,970

Predicted 1RMs

Pagina 9

Predicted 1RMs

12
4,600
6,575
3,225
4,625
2,950
4,225
2,650
4,625
2,175
2,700
5,575
6,900
6,035
8,010
4,230
5,630
3,875
5,150
394
13,285
19,210
276
7,455
10,255
253
6,825
9,375
186
2,175
2,700
478
5,575
6,900
35,315
48,440

Pagina 10