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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There is virtually no change in the amount of reps you do nor the amount of volume on a weekly basis. I remember them fondly; I just never knew who the author was. The back squat can easily be replaced by the leg press but this is no excuse to do a bunch of extra leg work to make up for anything.

Madcow 5×5 Calculator

Attached Files Madcow’s 5×5 Training. Your main focus should be linear progression on a weekly basis. Adding board work to sheiko is a pain.

If you need more time than this, um, rest longer. Programs like this and Texas Method really maecow me. Modified Madcows 5X5 for Size. The original program calls for incline bench on Wednesdays although many people alter Wednesday to overhead press instead.

I think it is very important to offset all presses with pulls Also would add pull throughs as a PC hamstring and glutes builder. Since I know you’re kinda slow I tried to point out what was good advice and what was not. Realize that none of the above modifications will benefit you unless you are an intermediate lifter.


I know that every one of you want to get the pump work for the ladies but I would suggest you to limit it to the bare minimum. I am intimately familiar with the Texas Method and I am excited to discuss the intricacies of the program with the PowerliftingToWin community.

JC, I was looking at this program awhile back most people told me I had to eat an assload on the volume day to recover. I figure there might be many people looking for this, or if not, well here it is anyways. But, in the long run, reducing overall volume will eventually result in stagnation. But I will when I’m done with it. Do this for every exercise except deads.

Those basic numbers are the time when I made the most progress on 5×5, at about the same size as the op as well.

Overall, the main issue, in terms of specificity, is the predominance of the barbell row. If you liked this articled, and you want instant updates whenever we put out new content, including exclusive subscriber articles and videos, sign up to our Newsletter!

Originally Posted by ParkRanger. From my experience with madcows even IF you do low bar squatsthe hamstrings don’t get enough work.

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The rest time depends on your working capacity. I am just getting off a really rigorous 4 month lifting program with the heaviest reps and sets being done here in the past few weeks.

You only recover during those first few weeks of each reset.

The Complete Guide To Madcow 5×5 Workout Routine

Yes Ace, the main routine is as presented in my article. This was a couple weeks ago. I will find something that works for me, and then I will continue to do it. Also, I wouldn’t consider my lifts “horrible”. I would suggest you to restart the routine given that you took a longer madcos than usual.

Madcow wrote an extensive guide to his program that I personally believe is one of the best online resources for proper mwdcow knowledge out there. Can you post your madcow’s before and after stats?

Intermediates have a better understanding of what works for them than beginners so the whole, ‘Just do this madocw program with no changes’ mentality is less pronounced when it comes to intermediate training. Sweet thanks for the update on this program.

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