Madcow 5x5 Training Program

Exercise Test Weight Reps Set Interval Tonnage Cutoff 1RM 5RM Starting Weight
Squat 145 5 12.5% 60.0% 163 145 135
Bench 90 5 12.5% 60.0% 101 90 85
Row 85 5 12.5% 60.0% 96 85 80
Press 75 5 12.5% 60.0% 84 75 70
Deadlift 145 5 12.5% 60.0% 163 145 135
b
Smallest Plates Available 2.5
Match PRs in Week # 4

All of the turquoise fields are inputs; you should set these to the appropriate values as described below.

Test Weight ..... The maximum weight you've lifted for the given exercise.
Reps ..... The number of reps you've completed at the test weight. Something close to 5 is ideal.
Set Interval ..... The size of the steps between your ramped sets. 12.5% is the program default. Lower
values will make your initial sets heavier, and thus the program more difficult.
Tonnage Cutoff ..... The weight a set must be (as a percentage of your computed 1RM) before it will be
included in your relevant tonnage numbers. 60% is the program default. This value is
for information purposes only and will not affect your program.
Smallest Plates Available ..... The weight of the smallest plate you have available. The program worksheet will round
all of your work weights according to this value.
Match PRs in Week # ..... The week in which you want to match your previous 5RMs. Week 4 is the program
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/
Madcow Intermediate Program

Week
Day Exercise Reps 1 2 3 4 5 6 7 8 9 10 11 12
5 70 70 70 75 75 80 80 80 85 85 90 90
5 85 90 90 90 95 95 95 100 105 105 110 110
Squat 5 100 105 105 110 115 115 115 120 125 130 130 130
5 120 125 125 125 130 135 135 140 145 150 155 155
5 135 140 140 145 150 155 155 160 165 170 175 175
5 45 45 45 45 50 50 50 50 55 55 55 55
5 55 55 55 55 60 60 65 65 65 65 70 70
Monday Bench 5 65 65 70 70 70 70 75 75 80 80 85 85
5 75 75 80 80 85 85 90 90 90 90 95 95
5 85 85 90 90 95 95 100 100 105 105 110 110
5 40 40 45 45 45 45 50 50 50 50 50 55
5 50 50 55 55 55 55 60 60 60 65 65 65
Row 5 60 60 65 65 70 70 70 70 70 75 75 80
5 70 70 75 75 80 80 85 85 85 90 90 90
5 80 80 85 85 90 90 95 95 95 100 100 105
5 70 70 70 75 75 80 80 80 85 85 90 90
5 85 90 90 90 95 95 95 100 105 105 110 110
Squat
5 100 105 105 110 115 115 115 120 125 130 130 130
5 100 105 105 110 115 115 115 120 125 130 130 130
5 45 45 45 45 45 50 50 55 55 55 55 55
5 55 55 55 55 55 60 60 65 65 65 70 70
Wednesday Press
5 60 60 65 65 65 70 70 75 75 75 80 80
5 70 70 75 75 75 80 80 85 85 85 90 90
5 85 90 90 90 95 95 95 100 105 105 110 110
5 100 105 105 110 115 115 115 120 125 130 130 130
Deadlift
5 120 125 125 125 130 135 135 140 145 150 155 155
5 135 140 140 145 150 155 155 160 165 170 175 175
5 70 70 70 75 75 80 80 80 85 85 90 90
5 85 90 90 90 95 95 95 100 105 105 110 110
5 100 105 105 110 115 115 115 120 125 130 130 130
Squat
5 120 125 125 125 130 135 135 140 145 150 155 155
3 140 140 145 150 155 155 160 165 170 175 175 180
8 100 105 105 110 115 115 115 120 125 130 130 130
5 45 45 45 45 50 50 50 50 55 55 55 55
5 55 55 55 55 60 60 65 65 65 65 70 70
5 65 65 70 70 70 70 75 75 80 80 85 85
Friday Bench
5 75 75 80 80 85 85 90 90 90 90 95 95
3 85 90 90 95 95 100 100 105 105 110 110 115
8 65 65 70 70 70 70 75 75 80 80 85 85
5 40 40 45 45 45 45 50 50 50 50 50 55
5 50 50 55 55 55 55 60 60 60 65 65 65
5 60 60 65 65 70 70 70 70 70 75 75 80
Row
5 70 70 75 75 80 80 85 85 85 90 90 90
3 80 85 85 90 90 95 95 95 100 100 105 110
8 60 60 65 65 70 70 70 70 70 75 75 80

STRONGLIFTS BVBA © 2011and beyond. All Rights Reserved.

Spreadsheet created by StrongLifts Member Joe F.

http://stronglifts.com/
Predicted 1RMs and Total Volume Lifted

Week
Day Exercise 1 2 3 4 5 6 7 8 9 10 11 12
Relevant 1,775 1,850 1,850 1,900 1,975 2,025 2,025 2,100 2,175 2,250 2,300 2,300
Squat Total 2,550 2,650 2,650 2,725 2,825 2,900 2,900 3,000 3,125 3,200 3,300 3,300
Relevant 1,125 1,125 1,200 1,200 1,250 1,250 1,325 1,325 1,375 1,375 1,450 1,450
Monday Bench Total 1,625 1,625 1,700 1,700 1,800 1,800 1,900 1,900 1,975 1,975 2,075 2,075
Relevant 1,050 1,050 1,125 1,125 1,200 1,200 1,250 1,250 1,250 1,325 1,325 1,375
Row
Total 1,500 1,500 1,625 1,625 1,700 1,700 1,800 1,800 1,800 1,900 1,900 1,975
Relevant 1,000 1,050 1,050 1,100 1,150 1,150 1,150 1,200 1,250 1,300 1,300 1,300
Squat Total 1,775 1,850 1,850 1,925 2,000 2,025 2,025 2,100 2,200 2,250 2,300 2,300
Relevant 925 925 975 975 975 1,050 1,050 1,125 1,125 1,125 1,200 1,200
Wednesday Press Total 1,150 1,150 1,200 1,200 1,200 1,300 1,300 1,400 1,400 1,400 1,475 1,475
Relevant 1,775 1,850 1,850 1,900 1,975 2,025 2,025 2,100 2,175 2,250 2,300 2,300
Deadlift
Total 2,200 2,300 2,300 2,350 2,450 2,500 2,500 2,600 2,700 2,775 2,850 2,850
Relevant 2,320 2,410 2,425 2,505 2,610 2,635 2,650 2,755 2,860 2,965 2,990 3,005
Squat Total 3,095 3,210 3,225 3,330 3,460 3,510 3,525 3,655 3,810 3,915 3,990 4,005
Relevant 1,475 1,490 1,580 1,595 1,620 1,635 1,725 1,740 1,805 1,820 1,910 1,925
Friday Bench Total 1,975 1,990 2,080 2,095 2,170 2,185 2,300 2,315 2,405 2,420 2,535 2,550
Relevant 1,370 1,385 1,475 1,490 1,580 1,595 1,620 1,620 1,635 1,725 1,740 1,820
Row
Total 1,820 1,835 1,975 1,990 2,080 2,095 2,170 2,170 2,185 2,300 2,315 2,420
1RM 163 163 163 163 169 174 174 180 186 191 197 197
Squat Relevant 5,095 5,310 5,325 5,505 5,735 5,810 5,825 6,055 6,285 6,515 6,590 6,605
Total 7,420 7,710 7,725 7,980 8,285 8,435 8,450 8,755 9,135 9,365 9,590 9,605
1RM 101 101 101 101 107 107 113 113 118 118 124 124
Bench Relevant 2,600 2,615 2,780 2,795 2,870 2,885 3,050 3,065 3,180 3,195 3,360 3,375
Total 3,600 3,615 3,780 3,795 3,970 3,985 4,200 4,215 4,380 4,395 4,610 4,625
1RM 96 96 96 96 101 101 107 107 107 113 113 118
Row Relevant 2,420 2,435 2,600 2,615 2,780 2,795 2,870 2,870 2,885 3,050 3,065 3,195
Weekly Total 3,320 3,335 3,600 3,615 3,780 3,795 3,970 3,970 3,985 4,200 4,215 4,395
Totals 1RM 84 84 84 84 84 90 90 96 96 96 101 101
Press Relevant 925 925 975 975 975 1,050 1,050 1,125 1,125 1,125 1,200 1,200
Total 1,150 1,150 1,200 1,200 1,200 1,300 1,300 1,400 1,400 1,400 1,475 1,475
1RM 163 163 163 163 169 174 174 180 186 191 197 197
Deadlift Relevant 1,775 1,850 1,850 1,900 1,975 2,025 2,025 2,100 2,175 2,250 2,300 2,300
Total 2,200 2,300 2,300 2,350 2,450 2,500 2,500 2,600 2,700 2,775 2,850 2,850
Relevant 12,815 13,135 13,530 13,790 14,335 14,565 14,820 15,215 15,650 16,135 16,515 16,675
Total Total 17,690 18,110 18,605 18,940 19,685 20,015 20,420 20,940 21,600 22,135 22,740 22,950

STRONGLIFTS BVBA © 2011and beyond. All Rights Reserved.

Spreadsheet created by StrongLifts Member Joe F.

http://stronglifts.com/