The Madcow 5×5 Workout is one of the most effective intermediate strength training programs for building muscle and increasing total-body strength. Designed as an upgrade to beginner 5×5 routines like StrongLifts and Starting Strength, Madcow 5×5 uses progressive overload, weekly increases, and carefully structured workouts to help lifters keep making gains after they stall on linear programs.
If you’re serious about building strength and muscle as an intermediate lifter, understanding the Madcow 5×5 system is essential. This official guide covers how the program works, who it’s for, weekly structure, what to expect, and tips to get the best results. You’ll find everything you need to get started with Madcow 5×5, including official resources and the latest spreadsheets.
What Is the Madcow 5×5 Workout?
The Madcow 5×5 Workout is an intermediate-level barbell program created to help lifters continue gaining strength after “noob gains” from beginner routines slow down. It was developed by a user named “Madcow” on the EliteFitness forums, based on Bill Starr’s classic heavy/light/medium approach. The program emphasizes:
- Core compound lifts (squat, bench press, barbell row, deadlift, overhead press)
- Three full-body workouts per week
- Weekly progression (not every workout)
- Top-set focus for intensity
- Built-in periods of lighter and heavier training to support recovery
It’s ideal for lifters who have hit plateaus on beginner routines and want steady, predictable strength increases without overtraining.
Source: StrongLifts Official Guide, 2025
Madcow 5×5 Workout Structure (How It Works)
Weekly Schedule
The Madcow 5×5 program uses a three-day-per-week format—typically Monday, Wednesday, and Friday. Each session varies in intensity:
| Day | Focus | Intensity |
|---|---|---|
| Monday | Heavy | Top sets @ 100% of previous week’s max |
| Wednesday | Light | Top sets @ ~80% of Monday’s weight |
| Friday | Medium | Top sets @ 90–95% (PR day, add weight) |
- Each main lift is performed for 4–5 sets of 5 reps, ramping up in weight.
- Friday is the “personal record (PR)” day—add 2.5–5 lbs to lifts each week.
Main Lifts and Typical Layout
Each session features these main barbell exercises:
- Squat (all three days)
- Bench Press (Monday and Friday)
- Barbell Row (Monday and Friday)
- Overhead Press (Wednesday)
- Deadlift (Wednesday)
Accessory work (optional): Chin-ups, dips, or core work after the main lifts.
Example Madcow 5×5 Week
| Exercise | Monday (Heavy) | Wednesday (Light) | Friday (Medium/PR) |
|---|---|---|---|
| Squat | 5×5 ramping sets | 4×5 lighter sets | 4×5, 1×3, 1×8 PR |
| Bench Press | 5×5 ramping sets | 4×5 lighter sets | 4×5, 1×3, 1×8 PR |
| Barbell Row | 5×5 ramping sets | 4×5 lighter sets | 4×5, 1×3, 1×8 PR |
| Deadlift | — | 4×5 ramping sets | — |
| Overhead Press | — | 4×5 ramping sets | — |
“Ramping sets”: Increase weight each set until you reach your top (heaviest) set for the day.
Madcow 5×5 Official Spreadsheet – StrongLifts, 2025
Madcow 5×5 Progression: How to Add Weight
- Add 2.5–5 lbs (1.25–2.5 kg) to your Friday top sets each week (the spreadsheet automates this).
- If you fail to hit the prescribed reps, repeat the same weights next week or reduce by 5–10% and rebuild.
- All lifts are tracked, and the program provides built-in deloads and recovery via the lighter Wednesday sessions.
Who Should Use Madcow 5×5?
Madcow 5×5 is recommended for:
- Lifters with 6–12+ months of barbell experience
- Anyone stalled on Starting Strength or StrongLifts 5×5
- Intermediate trainees seeking systematic weekly progress
- Those interested in building strength in the squat, bench, and deadlift
It’s not for absolute beginners or advanced powerlifters prepping for competition.
Benefits & Results
What to Expect
- Steady, weekly strength gains—often 10–20 lbs per lift per month
- Increased muscle mass due to higher volume and intensity
- Improved training discipline with structured PR attempts and built-in recovery
Real-world results:
A 2024 Reddit testimonial reports a user adding 110 lbs to their Big 3 total (squat, bench, deadlift) in just 8 weeks with Madcow 5×5.
Read more on Reddit
Common Questions About Madcow 5×5
How do I start?
Download the Madcow 5×5 spreadsheet and plug in your current maxes. The sheet calculates all sets and progression for you.
Can I add extra exercises?
Stick to the program’s core structure for best results. Add accessories sparingly (e.g., chin-ups, dips) after main lifts.
What if I stall?
Repeat the same weight the next week, or deload by 5–10% if stuck for two weeks. Madcow’s design helps break plateaus with its wave loading.
Is there a deload or reset built in?
Yes. After missed lifts or plateaus, drop the working weights by 5–10% and build up again.
How long should I run Madcow 5×5?
Most lifters see excellent progress for 12–24 weeks. Switch programs if progress stalls repeatedly.
Conclusion
The Madcow 5×5 Workout is the gold standard for intermediate lifters who want continuous strength gains after exhausting beginner programs. By following its proven, systematic progression, you can keep breaking personal records and building serious muscle—without burning out. Ready to get stronger? Download the official Madcow 5×5 spreadsheet and start your transformation today!