In past articles when discussing training, I’ve referenced and linked to a very popular 5×5 training program often referred to as the MadCow 5×5. Madcows 5X5 Hypertrophy Template Day 1: 5 sets of 5 for squats, bench press, and barbell rows (ramping up sets for those unaware. Actually the progression for madcows 5×5 is % compounded weekly starting week 5 and the progression for 5/3/1 is 10lb for squat/deadlift.

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He is the original creator of this program.

The Complete Guide To Madcow 5×5 Workout Routine

Hey JC, Would you recommend this for a cutting program…? Originally Posted by ParkRanger. I think it is very important to offset all presses with pulls Also would add pull throughs as a PC hamstring nadcow glutes builder.

The program is not even designed to allow full recovery at the end of each week like other intermediate programs. The first 3 weeks are submaximal and spent working up to your previous maxes on week 4.

What do you think about just adding the or so cals over maintenance on training days and staying right around maintenance on off days, can you recover from the program with madow above plus adequate sleep or do you have to go for the GFH approach. And now, to you.


Bill Starr (MadCow) 5×5 Intermediate Routine – JCD Fitness

What type of rows do you do? If you can recover in between sets with 1 minute, rest for 1 minute.

Starting Strength Powerlifting Programs V: Something was brought to my attention a few weeks ago. Sick of trying to “figure it all out”? Of course, gains are not always mmadcow to be predictable and occur every time you train, but beginners will make strength gains much faster than an intermediate trainee will.

Every single session focuses on sets of 5. Monday is the madcoe you display your progress. Vlad Deadlifts lb today. I like it when people ask questions and then say “I don’t wanna do that, I wanna do this,” it’s funny. I have seen gains in my strength, but recently I feel like I have been hitting a plateau with my lifts, especially in the deadlift. Follow the routine as written, eat well, train hard, and you will definitely madcoww.

The workouts are on non-consecutive days and are full body oh how I love thee. Ok, well that is probably not the case. The program was incredibly simplistic and made use of ramping sets of 5. This is the single biggest weakness of the program.


I think I found a new home gym and will continue with the program.

Madcow 5×5: The Most Effective Workout for Intermediate Lifters | StrongLifts

What would be your top cutting program? Originally Posted by jdyqf. I am intimately familiar madcoww the Texas Method and I am excited to discuss the intricacies of the program with the PowerliftingToWin community. Pick a weight you can do comfortably in the rep ranges suggested and make increases when you can.

Originally Posted by Arcos I am looking forward to it. I started at lbs bodyweight and I am currently at lbs.

I cannot promise anything but as long as you eat and sleep well, you should see some awesome gains. Just a feedback on this program. Last edited by NZninja; at