The Madcow 5×5 Workout!
The Madcow 5×5 Workout – what is it? I’ve done a number of strength training articles lately, and one of the methods I’ve touched on is Stronglifts 5×5 – no doubt it’s a great method, but what happens when it’s time to move on from that routine? Madcow 5×5 is what happens – so let’s not wait any longer, let’s dive right in and get the details!
A Quick Recap
| Madcow 5×5 Weekly Schedule & Gear Recap | |||
| Day / Element | Exercise | Rep Scheme | Purpose & Essential Gear |
| Monday(Heavy Day) | • Squat• Bench Press• Barbell Row | 5 sets of 5 reps(Ramping up to1 top heavy set) | Volume & Baseline StrengthBuilds muscle and establishesthe target weights for the week. |
| Wednesday(Light Day) | • Squat (Light)• Overhead Press• Deadlift | 4 sets of 5 reps(Ramping up to1 top heavy set) | Active RecoveryFlushes the legs with blood whilehitting new upper body and pulling targets. |
| Friday(Intensity Day) | • Squat• Bench Press• Barbell Row | 4 ramping sets of 5,1 top set of 3 reps,1 back-off set of 8 reps. | PR Testing & HypertrophySmashes personal records with a heavy triple,followed by higher reps for muscle growth. |
| Essential Gear(Program Tools) | N/A | N/A | • Fractional (Micro) Plates: Absolutely vital for addingsmall increments (like 1–2 lbs total) to upper body liftswhen standard 5 lb jumps become too heavy.• Lifting Belt: Critical for core rigidity duringthe heavy, top-effort sets of Squats and Deadlifts.• Flat-Sole Shoes: Essential for a stable base of powerduring heavy compound movements. |
What Is Madcow 5×5?
The Madcow 5×5 workout is a strength and muscle building program that alternates heavy, light and medium workouts over 3 days a week (such as M-W-F). You do five sets of five reps on compound exercises: Squat, Bench and Rows. You will also do deadlifts and incline bench presses. In addition, there are also optional assistance exercises for every workout, but let’s be real, many lifters will want to add in some arm work.
Who Is It For?
Beginner programs (like StrongLifts or Starting Strength) stop working as well after a few months. Lifters hit a “plateau” where they fail to add weight every workout. One way around that is to implement changes to what you’re doing. Enter Madcow 5×5 – considered by many to be an ideal transition program that moves a lifter from “beginner” status to “intermediate.” Madcow switches the emphasis from a daily progression to a weekly progression. This means lifters can keep adding strength consistently for months.
A Little History
“Madcow” was actually an internet user back in the early 2000’s. He came up with this program, which is based on Bill Star’s (strength coach) 5×5 routine. Of course, the 5×5 approach dates back to Reg Park in the 50s. Reg Park’s 5×5 is structurally almost identical to Madcow’s “ramping” method. It should be noted that some modern lifters think 5×5 means five straight heavy sets.
The Ramping Method – Park did not believe in doing 5 sets at the same heavy weight. His standard protocol was:
- Set 1: 60% of max (Warm-up)
- Set 2: 80% of max (Warm-up)
- Sets 3, 4, 5: 100% (The actual heavy work sets)
This is pretty much an ascending pyramid approach.
McRobert and The Hardgainer
It should also be mentioned that in the 80s, Stuart McRobert was pushing “The Hardgainer” booklet/magazine, which advocated a similar limited-exercise full-body workout approach. His sets and reps were different but the underlying concepts were similar.
The Madcow 5×5 3-Day Workout
- Monday (Heavy / Volume Day):
- Squat (5 sets ramping to a top set of 5)
- Bench Press (5 sets ramping to a top set of 5)
- Barbell Row (5 sets ramping to a top set of 5)
- Wednesday (Light / Recovery Day):
- Squat (4 sets total: 2 light sets, then 2 sets at a fixed light weight)
- Overhead Press (4 sets ramping to a top set of 5)
- Deadlift (4 sets ramping to a top set of 5)
- Friday (Intensity / PR Day):
- Squat / Bench / Row (4 ramping sets, 1 top heavy set of 3 reps for a personal record, then 1 lighter “back-off” set of 8 reps for extra muscle building).
How Madcow Calculates Weight Progression
The core philosophy of Madcow is delayed gratification. Lifters do not start the program using their maximum weights. Instead, they calculate their current 5-rep maximums (5RM) and intentionally set the program backward so they hit those maximums in Week 4.
1. Finding the Target (Week 4)
- The lifter tests or estimates their true 5-Rep Max (5RM) for the Squat, Bench Press, Barbell Row, Overhead Press, and Deadlift.
- In Week 4, the top set on Monday matches this exact 5RM.
2. Calculating the Weekly Steps (The 2.5% Rule)
- Every week, the weight increases by roughly 2.5%.
- To find Week 1, 2, and 3, you subtract 2.5% cumulatively from the Week 4 target.
- Example: If a lifter’s 5RM Squat is 300 lbs:
- Week 4 (Target): 300 lbs
- Week 3: 292.5 lbs (300 minus 2.5%)
- Week 2: 285 lbs
- Week 1: 277.5 lbs
3. Calculating the “Ramping” Sets (The 12.5% Interval)
On Monday, the lifter does 5 sets of 5 reps, but only the final set is their top weight. The first 4 sets step up in equal intervals—usually 12.5% less than the previous set.
- Example for a 300 lbs top set:
- Set 1: 150 lbs (50%)
- Set 2: 187.5 lbs (62.5%)
- Set 3: 225 lbs (75%)
- Set 4: 262.5 lbs (87.5%)
- Set 5 (Top Set): 300 lbs (100%)
4. The Friday Formula (The Triple)
On Friday, the top set is not 5 reps. It is 3 reps, and the weight is set to 2.5% higher than Monday’s top set. If they successfully hit those 3 reps on Friday, that weight becomes their new 5-rep target for the following Monday.
Why Madcow Works
- Principle 1: Ramping (or Pyramid) Sets: Instead of doing 5 heavy sets of 5 reps at the exact same weight (which crushes the nervous system), lifters build up. Set 1 is light, Set 2 is heavier, Set 3 is heavier, leading up to just one final, top-effort heavy set of 5.
- Principle 2: The Mid-Week Recovery: Beginners think they need to go heavy every day. Madcow forces a light day on Wednesday. This strategic drop in intensity is the “secret” that helps the body to recover.
Some Common Mistakes
- Starting Too Heavy – This is a very common mistake. Lifters must calculate their weights so that they don’t hit their current maximums until Week 4. Weeks 1 to 3 should feel relatively easy.
- Adding Too Much Extra Work – Lifters might get bored and add 5 different arm and core exercises. This ruins their recovery and stalls their progress. Stick to the plan.
- Changing Wednesday – Changing Wednesday into a heavy day because they “feel good”. This completely breaks the program! Again, stick to the plan!
Madcow 5×5 Frequently Asked Questions
Q. Can I Use Madcow 5×5 If I Am A Total Beginner?
- No. Beginners should stick to a novice linear progression program (like StrongLifts 5×5) where they add weight every single workout. Madcow progresses weekly, which is too slow for a beginner who can still make daily gains.
Q. What Should I Do If I Fail To Hit My Target Reps On Friday?
- If you miss a rep (let’s say you only get 2 reps instead of 3 on Friday), do not increase the weight for the next week. Keep the weights exactly the same for the next week and try again. If you fail the same weight for two or three weeks in a row, it is time to deload (or: reset your weights back by 10%).
Q. Can I Do Madcow 5×5 While Restricting Caloric Deficit (Following A Cutting Cycle)?
- It is not recommended. Madcow relies heavily on your body’s ability to recover from overall fatigue week after week. If you are not eating enough calories to repair your muscles, you will likely plateau or burn out by Week 5 or 6.
In addition, you need enough carbs to promote ATP training energy. This most likely will not happen if you’re cutting calories. It is best run on a slight caloric surplus or at least maintenance.
Q. How Long Should I Rest Between Sets?
- For your early, lighter ramping sets, you only need to rest 1 to 2 minutes. However, before your top heavy set of the day (Set 5), you should rest 3 to 5 minutes to ensure your central nervous system is fully recovered and ready for peak performance.
Q. Can I Add Arm And Abdominal Exercises To The Program?
- Yes, but do so sparingly. The official program allows for minor assistance work at the end of workouts. For example, you can add 2–3 sets of weighted chin-ups on Monday and 2–3 sets of weighted dips on Friday. Avoid adding too much variety, as it will drain the energy you need for your main lifts.
Q. How Long Can I Continuously Run This Program?
- Most lifters can successfully run Madcow 5×5 for 12 to 24 weeks before hitting a hard plateau. Once you can no longer progress weekly even after a deload, you have officially reached the advanced stage and need to switch to a monthly progression program.
Nutrition Tips
A Quick Look At Protein!
As I always say: all serious lifters need to take in at least 1 gram of protein per pound of bodyweight per day, period. I also suggest you spread your intake out over 5-6 feedings. This classic protein timing approach is convenient, easy and allows you to work your protein intake into your normal meal schedule, and it can be adjusted based on lifestyle. I also strongly suggest a post-workout shake – despite the opinions of some so-called experts, there’s no reason to wait, drink it now!
Nighttime Protein Intake
I also suggest that 30 minutes before bed, lifters should eat or drink a protein source containing slow digesting protein sources. It can be a shake, a serving of low-fat cottage cheese, or a serving of Greek yogurt. This is a simple tip that can keep you in a state of positive protein balance during the night when your body will eventually move into negative protein balance.
What About Carbs?
Don’t be afraid of carbohydrates! Keep your intake clean and controlled, of course, but you should be eating more carbs around your workout days.
I suggest consuming roughly 50% of your day’s intake with some simple carbs in the hours around your workouts. Around your workouts is the only time you should be consuming simple carbs. You should begin ingesting extra carbs the night before your workout right up to your post-workout shake and eventual meal. The night before, go with an extra 30 grams. As noted on your workout day, think 50% of that day’s total carbs.
Healthy Fats
Finally, I suggest that 20% of your calories should come from healthy fats such as nuts, seeds, salmon and other fatty fish, and olive oil. I also advise lifters to avoid saturated fats and trans fats (fried foods, fast food, fatty red meat, high fat dairy products).
Supplement Tips
- Hi-Tech Precision Protein – Here’s a serious protein powder for serious gains! It provides 25 grams of hydrolyzed whey and has an exclusive technology that allows the release of leucine in the first phases of protein synthesis.
- PEScience Select – You’ll want to use this protein at nighttime. One serving provides 24 grams of fast and slow digesting whey and milk proteins.
- NutraBio Base – This is a pre-workout from the new “Core” category – it’s a budget-minded, streamlined formula that gets the job done without breaking the bank.
- AllMax Nutrition Creatine – Here’s a must-have! Creatine monohydrate is the most tested and proven supplement in the world! This formula features patented CreaSyn® micronized creatine monohydrate with an impressive purity rating of 99.9%!
- AllMax Nutrition VITASTACK – Who says you don’t need a good multi? Cover all your basic nutritional needs with this exceptional 7 complex formula!
- EFX Sports Karbolyn – I’ve been suggesting this for some time to help you power through any tough workout. Take it with your Pre and it quickly loads fast-digesting carbs for max ATP energy with no insulin spikes. It will make a difference in your workout, trust me!
Summary
Madcow 5×5 is one more effective strength-based program you can add to your arsenal. It will help you build that all-important strength foundation – and it does it with progressive overload. Don’t overlook the importance of this principle. All that’s left is to follow the tips presented here and that includes stopping buy illpumpyouup.com and grabbing those supplements!