madcow 5x5

Madcow 5x5 Program

Free Madcow 5x5 template with ramping sets, weekly strength structure, and Gym Log import.

Level

Intermediate

Goal

Continue strength progress after novice programs stop working as well.

Frequency

3 training days per week.

Equipment

Barbell, rack, bench, plates, and row or pull station.

Beginner Strength

Madcow 5x5 Program is built for people searching for a plan they can actually follow instead of another overwhelming list of exercises. The routine keeps the weekly structure clear, uses movements that make sense for the goal, and is designed to import cleanly into Gym Log so you can start training without rebuilding the plan by hand.

This version of the madcow 5x5 template is intentionally practical. It gives you enough detail to understand the schedule, enough exercise structure to begin right away, and enough flexibility to swap movements once the routine is on your calendar. That makes it a useful fit for real-world training instead of just reading about workouts online.

Weekly schedule

This madcow 5x5 program is organized as a 3 training days per week. plan. After import, the workout days are spaced out on your calendar so you can start with a realistic week instead of adding everything manually.

Day 1

Starts on your chosen date

Ramping sets into a top 5

Back Squat — 5 x 5 ramping
Bench Press — 5 x 5 ramping
Barbell Row — 5 x 5 ramping

Day 2

2 days later

Lighter recovery and support

Front Squat — 4 x 5
Overhead Press — 4 x 5
Deadlift — 4 x 5 light to moderate

Day 3

4 days later

Heavy top set and back-off

Back Squat — 4 x 5 + 1 x 3
Bench Press — 4 x 5 + 1 x 3
Barbell Row — 4 x 5 + 1 x 3

Why this template works

Logical next step after beginner 5x5 plans.
Weekly loading structure is easy to track.
Keeps the focus on proven compound lifts.
Good fit for intermediate lifters who still like simple programming.

Who should use this workout

This routine is best for people who want a clear structure they can follow right away. It is especially useful for:

Lifters finishing beginner barbell phases.
Intermediate users who want a familiar 5x5 framework.
People who like progressive weekly top sets.

Track this workout properly

You can follow this workout manually, but tracking your sets, reps, and progression is what actually drives results. Gym Log automatically places each session on your calendar so you can focus on lifting instead of remembering what you did last time.

Import the workout in one click.
Log your sets and reps as you train.
Track progression week over week.
Never lose your workout history again.

Start tracking this workout →

Download this workout

Prefer to use the plan offline? Create a free Gym Log account or sign in to unlock instant PDF and Excel downloads.

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Coaching notes

Respect the weekly ramp instead of going too heavy too soon.
Use warm-up sets to dial in technique.
Do not rush to add extra volume everywhere.

Frequently asked questions

Is Madcow 5x5 for beginners?

It is usually better for early intermediate lifters rather than true beginners.

What makes Madcow different from StrongLifts?

Madcow is usually run with weekly progression and ramping sets rather than a basic novice-style structure.