Madcow 5x5 Training Program

Exercise Test Weight Reps Set Interval Tonnage Cutoff 1RM 5RM
Squat 90 5 7.5% 60.0% 101 90
Bench 75 5 7.5% 60.0% 84 75
Row 70 5 7.5% 60.0% 79 70
Press 40 5 5.0% 60.0% 45 40
Deadlift 100 5 12.5% 60.0% 113 100

Smallest Plates Available 2.5

Match PRs in Week # 6

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
Set Interval ..... The size of the steps between your ramped sets. 12.5% is the program default.
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
included in your relevant tonnage numbers. 60% is the program default. This va
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 wil
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 progra
default. Use a higher value if you need extra recovery time. Do NOT use a lowe
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
80
65
60
35
90

described below.

st weight. Something close to 5 is ideal.

ts. 12.5% is the program default. Lower
hus the program more difficult.
your computed 1RM) before it will be
% is the program default. This value is
t your program.
lable. The program worksheet will round

vious 5RMs. Week 4 is the program

ecovery time. Do NOT use a lower
d then complain this program
Madcow Intermediate Program

Week
Day Exercise Reps 1 2 3 4 5 6
5 55 55 60 60 65 65
5 60 60 65 65 70 70
Squat 5 70 70 70 70 75 75
5 75 75 80 80 85 85
5 80 80 85 85 90 90
5 45 45 50 50 50 55
5 50 50 55 55 55 60
Monday Bench 5 55 55 60 60 60 65
5 60 60 65 65 65 70
5 65 65 70 70 70 75
5 40 40 45 45 45 50
5 45 45 50 50 50 55
Row 5 50 50 55 55 55 60
5 55 55 60 60 60 65
5 60 60 65 65 65 70
5 55 55 60 60 65 65
5 60 60 65 65 70 70
Squat
5 70 70 70 70 75 75
5 70 70 70 70 75 75
5 30 30 30 35 35 35
5 30 30 30 35 35 35
Wednesday Press
5 35 35 35 40 40 40
5 35 35 35 40 40 40
5 55 55 60 60 65 65
5 70 70 70 70 75 75
Deadlift
5 80 80 85 85 90 90
5 90 90 95 95 100 100
5 55 55 60 60 65 65
5 60 60 65 65 70 70
5 70 70 70 70 75 75
Squat
5 75 75 80 80 85 85
3 80 85 85 90 90 95
8 70 70 70 70 75 75
5 45 45 50 50 50 55
5 50 50 55 55 55 60
5 55 55 60 60 60 65
Friday Bench
5 60 60 65 65 65 70
3 65 70 70 70 75 75
8 55 55 60 60 60 65
5 40 40 45 45 45 50
5 45 45 50 50 50 55
5 50 50 55 55 55 60
Row
5 55 55 60 60 60 65
3 60 65 65 65 70 70
8 50 50 55 55 55 60
STRONGLIFTS BVBA © 2011and beyond. All Rights Reserved.
Spreadsheet created by StrongLifts Member Joe F.

http://stronglifts.com/
Week
7 8 9 10 11 12
65 65 65 70 70 75
75 75 75 75 75 80
80 80 80 85 85 90
90 90 90 95 95 95
95 95 95 100 100 105
55 55 55 55 60 60
60 60 60 60 65 65
65 65 70 70 70 70
70 70 75 75 80 80
75 75 80 80 85 85
50 50 55 55 55 55
55 55 60 60 60 60
60 60 65 65 65 70
65 65 70 70 70 75
70 70 75 75 75 80
65 65 65 70 70 75
75 75 75 75 75 80
80 80 80 85 85 90
80 80 80 85 85 90
35 35 40 40 40 40
35 35 40 40 40 40
40 40 45 45 45 45
40 40 45 45 45 45
65 65 70 70 70 75
80 80 85 85 85 90
90 90 95 95 100 105
105 105 110 110 115 120
65 65 65 70 70 75
75 75 75 75 75 80
80 80 80 85 85 90
90 90 90 95 95 95
95 95 100 100 105 110
80 80 80 85 85 90
55 55 55 55 60 60
60 60 60 60 65 65
65 65 70 70 70 70
70 70 75 75 80 80
75 80 80 85 85 85
65 65 70 70 70 70
50 50 55 55 55 55
55 55 60 60 60 60
60 60 65 65 65 70
65 65 70 70 70 75
70 75 75 75 80 80
60 60 65 65 65 70
 Predicted 1RMs

Predicted 1RMs and Total Volume Lifted

Day Exercise 1 2 3 4
Relevant 1,125 1,125 1,500 1,500
Squat Total 1,700 1,700 1,800 1,800
Relevant 900 900 1,250 1,250
Monday Bench Total 1,375 1,375 1,500 1,500
Relevant 825 825 1,150 1,150
Row Total 1,250 1,250 1,375 1,375
Relevant 700 700 1,025 1,025
Squat Total 1,275 1,275 1,325 1,325
Relevant 650 650 650 750
Wednesday Press
Total 650 650 650 750
Relevant 1,200 1,200 1,250 1,250
Deadlift Total 1,475 1,475 1,550 1,550
Relevant 1,525 1,540 1,890 1,905
Squat Total 2,100 2,115 2,190 2,205
Relevant 1,210 1,225 1,590 1,590
Friday Bench Total 1,685 1,700 1,840 1,840
Relevant 1,105 1,120 1,460 1,460
Row Total 1,530 1,545 1,685 1,685
1RM 101 101 101 101
Squat Relevant 3,350 3,365 4,415 4,430
Total 5,075 5,090 5,315 5,330
1RM 84 84 84 84
Bench Relevant 2,110 2,125 2,840 2,840
Total 3,060 3,075 3,340 3,340
1RM 79 79 79 79
Row Relevant 1,930 1,945 2,610 2,610
Weekly Total 2,780 2,795 3,060 3,060
Totals 1RM 45 45 45 45
Press Relevant 650 650 650 750
Total 650 650 650 750
1RM 113 113 113 113
Deadlift Relevant 1,200 1,200 1,250 1,250
Total 1,475 1,475 1,550 1,550
Relevant 9,240 9,285 11,765 11,880
Total
Total 13,040 13,085 13,915 14,030

STRONGLIFTS BVBA © 2011and beyond. All Rights Reserved.

Spreadsheet created by StrongLifts Member Joe F.

http://stronglifts.com/

Pagina 6
 Predicted 1RMs

Week
5 6 7 8 9 10 11
1,925 1,925 2,025 2,025 2,025 2,125 2,125
1,925 1,925 2,025 2,025 2,025 2,125 2,125
1,250 1,625 1,625 1,625 1,700 1,700 1,800
1,500 1,625 1,625 1,625 1,700 1,700 1,800
1,150 1,500 1,500 1,500 1,625 1,625 1,625
1,375 1,500 1,500 1,500 1,625 1,625 1,625
1,425 1,425 1,500 1,500 1,500 1,575 1,575
1,425 1,425 1,500 1,500 1,500 1,575 1,575
750 750 750 750 850 850 850
750 750 750 750 850 850 850
1,325 1,325 1,375 1,375 1,450 1,450 1,500
1,650 1,650 1,700 1,700 1,800 1,800 1,850
2,345 2,360 2,475 2,475 2,490 2,605 2,620
2,345 2,360 2,475 2,475 2,490 2,605 2,620
1,605 1,995 1,995 2,010 2,100 2,115 2,190
1,855 1,995 1,995 2,010 2,100 2,115 2,190
1,475 1,840 1,840 1,855 1,995 1,995 2,010
1,700 1,840 1,840 1,855 1,995 1,995 2,010
101 101 107 107 107 113 113
5,695 5,710 6,000 6,000 6,015 6,305 6,320
5,695 5,710 6,000 6,000 6,015 6,305 6,320
84 84 84 84 90 90 96
2,855 3,620 3,620 3,635 3,800 3,815 3,990
3,355 3,620 3,620 3,635 3,800 3,815 3,990
79 79 79 79 84 84 84
2,625 3,340 3,340 3,355 3,620 3,620 3,635
3,075 3,340 3,340 3,355 3,620 3,620 3,635
45 45 45 45 51 51 51
750 750 750 750 850 850 850
750 750 750 750 850 850 850
113 113 118 118 124 124 129
1,325 1,325 1,375 1,375 1,450 1,450 1,500
1,650 1,650 1,700 1,700 1,800 1,800 1,850
13,250 14,745 15,085 15,115 15,735 16,040 16,295
14,525 15,070 15,410 15,440 16,085 16,390 16,645

Pagina 7
 Predicted 1RMs

12
2,225
2,225
1,800
1,800
1,700
1,700
1,675
1,675
850
850
1,575
1,950
2,750
2,750
2,190
2,190
2,100
2,100
118
6,650
6,650
96
3,990
3,990
90
3,800
3,800
51
850
850
135
1,575
1,950
16,865
17,240

Pagina 8