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Madcow 5x5 Training Program

Exercise Test Weight Reps Set Interval Tonnage Cutoff 1RM 5RM
Squat 100 1 12.5% 60.0% 100 89
Bench 80 5 12.5% 60.0% 90 80
Row 90 5 12.5% 60.0% 101 90
Press 55 5 12.5% 60.0% 62 55
Deadlift 125 5 12.5% 60.0% 141 125

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
Set Interval ..... The size of the steps between your ramped sets. 12.5% is the program default. L
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 b
included in your relevant tonnage numbers. 60% is the program default. This valu
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 r
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/
 Starting Weight
85
75
85
50
115

described below.

est weight. Something close to 5 is ideal.

ets. 12.5% is the program default. Lower
hus the program more difficult.
your computed 1RM) before it will be
0% is the program default. This value is
ct your program.
ilable. The program worksheet will round

evious 5RMs. Week 4 is the program

ecovery time. Do NOT use a lower
nd then complain this program
Madcow Intermediate Program

Week
Day Exercise Reps 1 2 3 4 5 6 7
5 45 45 45 45 50 50 50
5 55 55 55 55 60 60 65
Squat 5 65 65 70 70 70 70 75
5 75 75 80 80 85 85 90
5 85 85 90 90 95 95 100
5 40 40 40 40 45 45 45
5 45 45 50 50 55 55 55
Monday Bench 5 55 55 60 60 65 65 65
5 65 65 70 70 75 75 75
5 75 75 80 80 85 85 85
5 45 45 45 45 50 50 50
5 55 55 55 55 60 60 65
Row 5 65 65 70 70 70 70 75
5 75 75 80 80 85 85 90
5 85 85 90 90 95 95 100
5 45 45 45 45 50 50 50
5 55 55 55 55 60 60 65
Squat
5 65 65 70 70 70 70 75
5 65 65 70 70 70 70 75
5 30 30 35 35 35 35 40
5 40 40 40 40 40 40 45
Wednesday Press
5 45 45 50 50 50 50 55
5 50 50 55 55 55 55 60
5 70 75 75 80 80 80 85
5 85 90 90 95 95 100 100
Deadlift
5 100 105 105 110 110 115 120
5 115 120 120 125 125 130 135
5 45 45 45 45 50 50 50
5 55 55 55 55 60 60 65
5 65 65 70 70 70 70 75
Squat
5 75 75 80 80 85 85 90
3 85 90 90 95 95 100 100
8 65 65 70 70 70 70 75
5 40 40 40 40 45 45 45
5 45 45 50 50 55 55 55
5 55 55 60 60 65 65 65
Friday Bench
5 65 65 70 70 75 75 75
3 75 80 80 85 85 85 90
8 55 55 60 60 65 65 65
5 45 45 45 45 50 50 50
5 55 55 55 55 60 60 65
5 65 65 70 70 70 70 75
Row
 Row
5 75 75 80 80 85 85 90
3 85 90 90 95 95 100 100
8 65 65 70 70 70 70 75

STRONGLIFTS BVBA © 2011and beyond. All Rights Reserved.

Spreadsheet created by StrongLifts Member Joe F.

http://stronglifts.com/
eek
8 9 10 11 12
50 55 55 55 55
65 65 65 70 70
75 80 80 85 85
90 90 90 95 95
100 105 105 110 110
45 45 50 50 50
55 55 60 60 65
70 70 70 70 75
80 80 85 85 90
90 90 95 95 100
50 55 55 55 55
65 65 65 70 70
75 80 80 85 85
90 90 90 95 95
100 105 105 110 110
50 55 55 55 55
65 65 65 70 70
75 80 80 85 85
75 80 80 85 85
40 40 40 40 40
45 45 45 50 50
55 55 55 55 55
60 60 60 65 65
85 90 90 90 95
100 105 110 110 115
120 125 125 125 130
135 140 145 145 150
50 55 55 55 55
65 65 65 70 70
75 80 80 85 85
90 90 90 95 95
105 105 110 110 115
75 80 80 85 85
45 45 50 50 50
55 55 60 60 65
70 70 70 70 75
80 80 85 85 90
90 95 95 100 100
70 70 70 70 75
50 55 55 55 55
65 65 65 70 70
75 80 80 85 85
 90 90 90 95 95
105 105 110 110 115
75 80 80 85 85
Predicted 1RMs and Total Volume Lifted

Day Exercise 1 2 3 4
Relevant 1,125 1,125 1,200 1,200
Squat
Total 1,625 1,625 1,700 1,700
Relevant 975 975 1,050 1,050
Monday Bench
Total 1,400 1,400 1,500 1,500
Relevant 1,125 1,125 1,200 1,200
Row
Total 1,625 1,625 1,700 1,700
Relevant 650 650 700 700
Squat
Total 1,150 1,150 1,200 1,200
Relevant 675 675 725 725
Wednesday Press
Total 825 825 900 900
Relevant 1,500 1,575 1,575 1,650
Deadlift
Total 1,850 1,950 1,950 2,050
Relevant 1,475 1,490 1,580 1,595
Squat
Total 1,975 1,990 2,080 2,095
Relevant 1,265 1,280 1,370 1,385
Friday Bench
Total 1,690 1,705 1,820 1,835
Relevant 1,475 1,490 1,580 1,595
Row
Total 1,975 1,990 2,080 2,095
1RM 100 100 101 101
Squat Relevant 3,250 3,265 3,480 3,495
Total 4,750 4,765 4,980 4,995
1RM 90 90 90 90
Bench Relevant 2,240 2,255 2,420 2,435
Total 3,090 3,105 3,320 3,335
1RM 101 101 101 101
Row Relevant 2,600 2,615 2,780 2,795
Weekly Total 3,600 3,615 3,780 3,795
Totals 1RM 62 62 62 62
Press Relevant 675 675 725 725
Total 825 825 900 900
1RM 141 141 141 141
Deadlift Relevant 1,500 1,575 1,575 1,650
Total 1,850 1,950 1,950 2,050
Relevant 10,265 10,385 10,980 11,100
Total
Total 14,115 14,260 14,930 15,075

STRONGLIFTS BVBA © 2011and beyond. All Rights Reserved.

Spreadsheet created by StrongLifts Member Joe F.

http://stronglifts.com/
 Week
5 6 7 8 9 10 11 12
1,250 1,250 1,325 1,325 1,375 1,375 1,450 1,450
1,800 1,800 1,900 1,900 1,975 1,975 2,075 2,075
1,125 1,125 1,125 1,200 1,200 1,250 1,250 1,325
1,625 1,625 1,625 1,700 1,700 1,800 1,800 1,900
1,250 1,250 1,325 1,325 1,375 1,375 1,450 1,450
1,800 1,800 1,900 1,900 1,975 1,975 2,075 2,075
700 700 750 750 800 800 850 850
1,250 1,250 1,325 1,325 1,400 1,400 1,475 1,475
725 725 800 800 800 800 850 850
900 900 1,000 1,000 1,000 1,000 1,050 1,050
1,650 1,725 1,775 1,775 1,850 1,900 1,900 1,975
2,050 2,125 2,200 2,200 2,300 2,350 2,350 2,450
1,620 1,635 1,725 1,740 1,805 1,820 1,910 1,925
2,170 2,185 2,300 2,315 2,405 2,420 2,535 2,550
1,475 1,475 1,490 1,580 1,595 1,620 1,635 1,725
1,975 1,975 1,990 2,080 2,095 2,170 2,185 2,300
1,620 1,635 1,725 1,740 1,805 1,820 1,910 1,925
2,170 2,185 2,300 2,315 2,405 2,420 2,535 2,550
107 107 113 113 118 118 124 124
3,570 3,585 3,800 3,815 3,980 3,995 4,210 4,225
5,220 5,235 5,525 5,540 5,780 5,795 6,085 6,100
96 96 96 101 101 107 107 113
2,600 2,600 2,615 2,780 2,795 2,870 2,885 3,050
3,600 3,600 3,615 3,780 3,795 3,970 3,985 4,200
107 107 113 113 118 118 124 124
2,870 2,885 3,050 3,065 3,180 3,195 3,360 3,375
3,970 3,985 4,200 4,215 4,380 4,395 4,610 4,625
62 62 68 68 68 68 73 73
725 725 800 800 800 800 850 850
900 900 1,000 1,000 1,000 1,000 1,050 1,050
141 146 152 152 158 163 163 169
1,650 1,725 1,775 1,775 1,850 1,900 1,900 1,975
2,050 2,125 2,200 2,200 2,300 2,350 2,350 2,450
11,415 11,520 12,040 12,235 12,605 12,760 13,205 13,475
15,740 15,845 16,540 16,735 17,255 17,510 18,080 18,425