MadCow 5x5 Workout Program Explained
Created by Bill Starr and popularized in the online fitness community, the MadCow 5x5 workout program is a linear periodization routine designed for intermediate lifters. If you've completed a novice program like Starting Strength or Standard 5x5 and can no longer add weight every workout, MadCow 5x5 is the ideal next step.
Unlike beginner programs that increase weight every session, MadCow 5x5 uses a weekly progression model, allowing better recovery while still driving consistent strength gains.
Track Your MadCow 5x5 Workouts with Ease
Log workouts, follow weekly progression, and stay consistent with the MadCow 5x5 Workout Logger app.
Features of the MadCow 5x5 Workout App
- Workout Logging: Easily record your lifts and track progress week by week.
- Progression Tracking: Monitor your strength gains with automatic calculations.
- iOS & Android Support: Train anywhere with our mobile-friendly design.
- Customizable Workouts: Adjust your program to match your personal strength goals.
- Powerlifting Focused: Perfect for MadCow 5x5 enthusiasts and serious lifters.
MadCow 5x5 Weekly Training Split
Monday - Medium Day
- Squat (5x5 ramped)
- Bench Press (5x5 ramped)
- Barbell Row (5x5 ramped)
Wednesday x Light Day
- Squat (4x5 light)
- Overhead Press (4x5 ramped)
- Deadlift (4x5 ramped)
Friday - Heavy Day
- Squat (4x5, 1x3, 1x8)
- Bench Press (4x5, 1x3, 1x8)
- Barbell Row (4x5, 1x3, 1x8)
Ramped Sets vs Straight Sets in MadCow 5x5
One of the defining features of the MadCow 5x5 program is the use of ramped sets. Instead of lifting the same weight for all sets, the load increases gradually until the final heavy set.
- Lower overall fatigue compared to traditional 5x5 programs
- Improved technique through varied loading
- Maximum intensity focused on the final working set
MadCow 5x5 Progression and Weight Increases
Lifters typically increase the weight by 2.5kg (5lbs) on heavy sets each week. The program often begins with a 4-week on-ramp phase using lighter loads to build work capacity and reduce injury risk.
Download the MadCow 5x5 Workout Logger App
Available on iOS and Android. Track your lifts, follow the program, and get stronger.