Madcow 5×5
Madcow 5×5 is a 3-day strength training approach focused on strength. Use it as a starting point for organizing and tracking consistent training.
What is the Madcow 5×5?
Madcow 5×5 is a 3-day strength training approach focused on strength. Use it as a starting point for organizing and tracking consistent training. This page gives you a practical overview of the weekly structure, intended training focus and progression approach so you can decide whether it fits your schedule and goals.
Gym Log advantage: once you've chosen the plan, you can import this workout structure into your calendar and track your sessions, sets and notes in one place.
Program-specific training plan
- Squat — 5×5 ramp
- Bench Press — 5×5 ramp
- Barbell Row — 5×5 ramp
- Optional assistance
Ramp toward a top set rather than using five identical loads.
- Squat — 4×5
- Incline Bench Press — 4×5
- Deadlift — 4×5
- Optional assistance
The middle workout provides recovery while maintaining practice.
- Squat — 4×5, 1×3, 1×8
- Bench Press — 4×5, 1×3, 1×8
- Barbell Row — 4×5, 1×3, 1×8
- Optional assistance
The final set structure includes a heavier triple and a back-off set.
How to use it
- Primary compound lifts
- Supplemental strength work
- Accessory exercises
- Progressive loading
Who it is for
People seeking a structured strength routine with a clear weekly schedule.
Goal
Strength
Progression
Madcow uses heavy/light/medium loading and weekly progression. Top sets generally increase week to week, while ramp sets are calculated from the target top set.
Accuracy note
Template follows the classic Madcow 5×5 A/B/C structure documented by StrongLifts.
Regardless of template, log every working set and prioritize repeatable technique, appropriate recovery and sustainable progression.
Ready to track it?
Choose a start date and import this plan into your Gym Log calendar.
Common questions about Madcow 5×5
How many days per week is the Madcow 5×5?
This Gym Log listing is organized as a 3-day-per-week program.
Who is the Madcow 5×5 for?
People seeking a structured strength routine with a clear weekly schedule.
Can I track the Madcow 5×5 in Gym Log?
Yes. Use the import button on this page to add the available workout structure to your Gym Log calendar, then log your actual sets, reps, weight and notes as you train.