• June 19, 2019

In past articles when discussing training, I’ve referenced and linked to a very popular 5×5 training program often referred to as the MadCow 5×5. Madcows 5X5 Hypertrophy Template Day 1: 5 sets of 5 for squats, bench press, and barbell rows (ramping up sets for those unaware. Actually the progression for madcows 5×5 is % compounded weekly starting week 5 and the progression for 5/3/1 is 10lb for squat/deadlift.

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An exercise that really doesn’t fatigue but really balances pressing with pulling. It was designed by Bill Starr to elicit maximum gains in strength and was often utilized in off season football programs.

This is not a bodybuilding program.

Madcow’s 5×5 Review: The Most Popular Routine Ever

I might try it again, and switch up the lifts a little. Hey i have a doubt….

I have used the excel sheet and plugged in all my maxes. Current 3×5 rep as of Feb. If you can recover in between sets with 1 minute, rest for 1 minute.

Personally I would do facepulls everytime I press. If it still doesn’t feel good then use dumbbells. But I will when I’m done with it.

Vlad Deadlifts lb today. This program is very easy to understand. They need something that emphasizes making gains every workout whether they are in the form of weight lifted or reps achieved.


Remember that I said if you stall on the majority of your lifts. Well when I bench press, I row. Which movement is this for? Originally Posted by Retardo-pex. Madcoq volume, and some accessory exercises.

Madcow 5×5 Spreadsheet. – Forums

Pick macow weight you can do comfortably in the rep ranges suggested and make increases when you can. However, I mascow it easy and got the hell away from the barbell bench press. It won’t because you’re retarded and all, but it should. Page 1 of 2 1 2 Last Jump to page: I have seen gains in my strength, but recently I feel like I have been hitting a plateau with my lifts, especially in the deadlift.

However, you also deadlift 5x a max set of 5 on Wednesday. I appreciate what you try to tell me and what advice you think is good, and agree with some of this. The idea would be that if you don’t care about strength then you still wouldn’t do this, but if you want both strength and size and have already done a novice routine for several months to the point of stalling, then this would be a routine to consider moving on to.


The Complete Guide To Madcow 5×5 Workout Routine Including Spreadsheet And Calculator

Just a feedback on this program. I used it, however, did not get the results I was looking for. Get your copy now! Modified Madcows 5X5 for Size Disclaimer: Madcow wrote an extensive guide to his program that I personally believe is one of the best online resources for proper training knowledge out there.

Attached Files Madcow’s 5×5 Training.

Healthy is the key word, I got some tendonitis issues in my right arm right now, really only affects isolation exercises though. Any program maxcow features more rowing than deadlifting is not specific enough to powerlifting to be optimal.

Bill Starr (MadCow) 5×5 Intermediate Routine

There is no need to max out on these or aim for continuous progression like you do madxow the main lifts. The 9 week example in the excel file is just showing you how the progression is being made. For all business and personal coaching services related inqueries, please contact me: And now, to you.

Madcow 5×5 By xxmattxx45 in forum Workout Programs.