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Madcow 5x5 Training Program

Exercise Test Weight Reps Set Interval Tonnage Cutoff 1RM 5RM Starting Weight
Squat 100 5 12.5% 60.0% 113 100 95
Bench 100 5 12.5% 60.0% 113 100 95
Row 100 5 12.5% 60.0% 113 100 95
Press 100 5 12.5% 60.0% 113 100 95
Deadlift 100 5 12.5% 60.0% 113 100 95

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 idea
Set Interval ..... The size of the steps between your ramped sets. 12.5% is the program default. Lowe
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 roun
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/
 Something close to 5 is ideal.
is the program default. Lower
ogram more difficult.
puted 1RM) before it will be
rogram default. This value is

program worksheet will round

Ms. Week 4 is the program

me. Do NOT use a lower
mplain this program
Madcow Intermediate Program

Week
Day Exercise Reps 1 2 3 4 5 6 7 8
5 50 50 50 50 55 55 55 60
5 60 60 65 65 65 65 70 70
Squat 5 70 70 75 75 80 80 85 85
5 85 85 90 90 90 90 95 100
5 95 95 100 100 105 105 110 115
5 50 50 50 50 55 55 55 60
5 60 60 65 65 65 65 70 70
Monday Bench 5 70 70 75 75 80 80 85 85
5 85 85 90 90 90 90 95 100
5 95 95 100 100 105 105 110 115
5 50 50 50 50 55 55 55 60
5 60 60 65 65 65 65 70 70
Row 5 70 70 75 75 80 80 85 85
5 85 85 90 90 90 90 95 100
5 95 95 100 100 105 105 110 115
5 50 50 50 50 55 55 55 60
5 60 60 65 65 65 65 70 70
Squat
5 70 70 75 75 80 80 85 85
5 70 70 75 75 80 80 85 85
5 60 60 65 65 65 65 70 70
5 70 70 75 75 80 80 85 85
Wednesday Press
5 85 85 90 90 90 90 95 100
5 95 95 100 100 105 105 110 115
5 60 60 65 65 65 65 70 70
5 70 70 75 75 80 80 85 85
Deadlift
5 85 85 90 90 90 90 95 100
5 95 95 100 100 105 105 110 115
5 50 50 50 50 55 55 55 60
5 60 60 65 65 65 65 70 70
5 70 70 75 75 80 80 85 85
Squat
5 85 85 90 90 90 90 95 100
3 95 100 100 105 105 110 115 115
8 70 70 75 75 80 80 85 85
5 50 50 50 50 55 55 55 60
5 60 60 65 65 65 65 70 70
5 70 70 75 75 80 80 85 85
Friday Bench
5 85 85 90 90 90 90 95 100
3 95 100 100 105 105 110 115 115
8 70 70 75 75 80 80 85 85
 Friday

5 50 50 50 50 55 55 55 60
5 60 60 65 65 65 65 70 70
5 70 70 75 75 80 80 85 85
Row
5 85 85 90 90 90 90 95 100
3 95 100 100 105 105 110 115 115
8 70 70 75 75 80 80 85 85

STRONGLIFTS BVBA © 2011and beyond. All Rights Reserved.

Spreadsheet created by StrongLifts Member Joe F.

http://stronglifts.com/
 9 10 11 12
60 60 60 65
70 75 75 80
85 90 90 95
100 105 105 110
115 120 120 125
60 60 60 65
70 75 75 80
85 90 90 95
100 105 105 110
115 120 120 125
60 60 60 65
70 75 75 80
85 90 90 95
100 105 105 110
115 120 120 125
60 60 60 65
70 75 75 80
85 90 90 95
85 90 90 95
70 75 75 80
85 90 90 95
100 105 105 110
115 120 120 125
70 75 75 80
85 90 90 95
100 105 105 110
115 120 120 125
60 60 60 65
70 75 75 80
85 90 90 95
100 105 105 110
120 120 125 130
85 90 90 95
60 60 60 65
70 75 75 80
85 90 90 95
100 105 105 110
120 120 125 130
85 90 90 95
 60 60 60 65
70 75 75 80
85 90 90 95
100 105 105 110
120 120 125 130
85 90 90 95
Predicted 1RMs and Total Volume Lifted

Week
Day Exercise 1 2 3 4 5
Relevant 1,250 1,250 1,325 1,325 1,375
Squat
Total 1,800 1,800 1,900 1,900 1,975
Relevant 1,250 1,250 1,325 1,325 1,375
Monday Bench
Total 1,800 1,800 1,900 1,900 1,975
Relevant 1,250 1,250 1,325 1,325 1,375
Row
Total 1,800 1,800 1,900 1,900 1,975
Relevant 700 700 750 750 800
Squat
Total 1,250 1,250 1,325 1,325 1,400
Relevant 1,250 1,250 1,325 1,325 1,375
Wednesday Press
Total 1,550 1,550 1,650 1,650 1,700
Relevant 1,250 1,250 1,325 1,325 1,375
Deadlift
Total 1,550 1,550 1,650 1,650 1,700
Relevant 1,620 1,635 1,725 1,740 1,805
Squat
Total 2,170 2,185 2,300 2,315 2,405
Relevant 1,620 1,635 1,725 1,740 1,805
Friday Bench
Total 2,170 2,185 2,300 2,315 2,405
Relevant 1,620 1,635 1,725 1,740 1,805
Row
Total 2,170 2,185 2,300 2,315 2,405
1RM 113 113 113 113 118
Squat Relevant 3,570 3,585 3,800 3,815 3,980
Total 5,220 5,235 5,525 5,540 5,780
1RM 113 113 113 113 118
Bench Relevant 2,870 2,885 3,050 3,065 3,180
Total 3,970 3,985 4,200 4,215 4,380
1RM 113 113 113 113 118
Row Relevant 2,870 2,885 3,050 3,065 3,180
Weekly Total 3,970 3,985 4,200 4,215 4,380
Totals 1RM 113 113 113 113 118
Press Relevant 1,250 1,250 1,325 1,325 1,375
Total 1,550 1,550 1,650 1,650 1,700
1RM 113 113 113 113 118
Deadlift Relevant 1,250 1,250 1,325 1,325 1,375
Total 1,550 1,550 1,650 1,650 1,700
Relevant 11,810 11,855 12,550 12,595 13,090
Total
Total 16,260 16,305 17,225 17,270 17,940
STRONGLIFTS BVBA © 2011and beyond. All Rights Reserved.
Spreadsheet created by StrongLifts Member Joe F.

http://stronglifts.com/
 Week
6 7 8 9 10 11 12
1,375 1,450 1,500 1,500 1,575 1,575 1,650
1,975 2,075 2,150 2,150 2,250 2,250 2,375
1,375 1,450 1,500 1,500 1,575 1,575 1,650
1,975 2,075 2,150 2,150 2,250 2,250 2,375
1,375 1,450 1,500 1,500 1,575 1,575 1,650
1,975 2,075 2,150 2,150 2,250 2,250 2,375
800 850 850 850 900 900 950
1,400 1,475 1,500 1,500 1,575 1,575 1,675
1,375 1,450 1,500 1,500 1,575 1,575 1,650
1,700 1,800 1,850 1,850 1,950 1,950 2,050
1,375 1,450 1,500 1,500 1,575 1,575 1,650
1,700 1,800 1,850 1,850 1,950 1,950 2,050
1,820 1,925 1,950 1,965 2,055 2,070 2,175
2,420 2,550 2,600 2,615 2,730 2,745 2,900
1,820 1,925 1,950 1,965 2,055 2,070 2,175
2,420 2,550 2,600 2,615 2,730 2,745 2,900
1,820 1,925 1,950 1,965 2,055 2,070 2,175
2,420 2,550 2,600 2,615 2,730 2,745 2,900
118 124 129 129 135 135 141
3,995 4,225 4,300 4,315 4,530 4,545 4,775
5,795 6,100 6,250 6,265 6,555 6,570 6,950
118 124 129 129 135 135 141
3,195 3,375 3,450 3,465 3,630 3,645 3,825
4,395 4,625 4,750 4,765 4,980 4,995 5,275
118 124 129 129 135 135 141
3,195 3,375 3,450 3,465 3,630 3,645 3,825
4,395 4,625 4,750 4,765 4,980 4,995 5,275
118 124 129 129 135 135 141
1,375 1,450 1,500 1,500 1,575 1,575 1,650
1,700 1,800 1,850 1,850 1,950 1,950 2,050
118 124 129 129 135 135 141
1,375 1,450 1,500 1,500 1,575 1,575 1,650
1,700 1,800 1,850 1,850 1,950 1,950 2,050
13,135 13,875 14,200 14,245 14,940 14,985 15,725
17,985 18,950 19,450 19,495 20,415 20,460 21,600