FitnessieWho it's for
Lifters coming off a beginner linear program who can no longer add weight every session.
How it works
Monday is the volume day: squat, bench press and barbell row are each five sets of five that climb in 12.5% steps to a top set. Wednesday is light: squats ramp to Monday's middle weight, and the overhead press and deadlift work up to their own top sets.
Friday is where records happen. The ramp repeats, then you do a triple about 2.5% above Monday's top set, followed by a back-off set of eight. Next Monday, the top set itself goes up.
Progress is weekly rather than every session, which suits lifters who have used up beginner gains. If Monday's top set is missed, repeat the week.
Equipment: barbell, rack, bench. To start you'll need: Squat (Barbell) 5RM, Bench Press (Barbell) 5RM, Bent Over Row (Barbell) 5RM, Overhead Press (Barbell) 5RM, Deadlift (Barbell) 5RM.
The program
Madcow Monday
| Exercise | Sets | Load | Next time |
|---|---|---|---|
| Squat (Barbell) | 50%×5 · 62.5%×5 · 75%×5 · 87.5%×5 · 100%×5 | Training max: 90% of your 5RM | The top set goes up 5 lb (2.5 kg) when you complete every set. |
| Bench Press (Barbell) | 50%×5 · 62.5%×5 · 75%×5 · 87.5%×5 · 100%×5 | Training max: 90% of your 5RM | The top set goes up 5 lb (2.5 kg) when you complete every set. |
| Bent Over Row (Barbell) | 50%×5 · 62.5%×5 · 75%×5 · 87.5%×5 · 100%×5 | Training max: 90% of your 5RM | The top set goes up 5 lb (2.5 kg) when you complete every set. |
Madcow Wednesday
| Exercise | Sets | Load | Next time |
|---|---|---|---|
| Squat (Barbell) | 50%×5 · 62.5%×5 · 75%×5 · 75%×5 | Training max: 90% of your 5RM | Works off the squat training max, so it goes up whenever that does. |
| Overhead Press (Barbell) | 62.5%×5 · 75%×5 · 87.5%×5 · 100%×5 | Training max: 90% of your 5RM | The top set goes up 5 lb (2.5 kg) when you complete every set. |
| Deadlift (Barbell) | 62.5%×5 · 75%×5 · 87.5%×5 · 100%×5 | Training max: 90% of your 5RM | The top set goes up 5 lb (2.5 kg) when you complete every set. |
Madcow Friday
| Exercise | Sets | Load | Next time |
|---|---|---|---|
| Squat (Barbell) | 50%×5 · 62.5%×5 · 75%×5 · 87.5%×5 · 102.5%×3 · 75%×8 | Training max: 90% of your 5RM | Works off the squat training max, so it goes up whenever that does. |
| Bench Press (Barbell) | 50%×5 · 62.5%×5 · 75%×5 · 87.5%×5 · 102.5%×3 · 75%×8 | Training max: 90% of your 5RM | Works off the bench training max, so it goes up whenever that does. |
| Bent Over Row (Barbell) | 50%×5 · 62.5%×5 · 75%×5 · 87.5%×5 · 102.5%×3 · 75%×8 | Training max: 90% of your 5RM | Works off the row training max, so it goes up whenever that does. |
Questions
What do I enter for each lift?
Your current best set of five. Monday's top set starts at 90% of it, so the first weeks build up to and then past your current best.
How much goes on each week?
Monday's top set goes up 5 lb (2.5 kg) after a week where you completed it; Friday's triple sits 2.5% above Monday's top. Wednesday's squat and Friday's lifts are worked out from Monday's top set, so they climb with it.
What if I miss the top set?
Repeat the same weights next week. Stalling two or three weeks running is the sign to take a lighter week and build back.
Related programs
-
Texas Method
Three days a week split into a volume day, a light recovery day and an intensity day, for lifters who can no longer add weight every session.
- 3 days a week
- Intermediate
- Strength
-
5x5 Linear Progression
Two alternating full-body barbell workouts of five sets of five, three days a week, adding weight every session.
- 3 days a week
- Beginner
- Strength
- 2-week cycle
-
5/3/1
Four days a week built on one main barbell lift per day, run in four-week waves off a training max.
- 4 days a week
- Intermediate
- Strength
- 4-week cycle