Madcow 5x5 is an intermediate barbell program for lifters who have stopped adding weight every session. You train three days a week with a medium, a light and a heavy day, using sets of five that get heavier each set, and you aim to set a new top set once a week. It is the usual next step after StrongLifts 5x5.
This is general training information, not medical advice. If you have an injury or a health condition, talk to a qualified professional before starting a new program.
What is Madcow 5x5 and who created it?
Madcow 5x5 is named after "Madcow," an anonymous forum user in the early 2000s who posted a version of a Bill Starr 5x5 program for intermediate lifters. Bill Starr was a weightlifter and strength coach who wrote about 5x5 training in The Strongest Shall Survive in 1976. Madcow's version removed the Olympic lifts, using barbell rows instead of power cleans and deadlifts instead of high pulls.
Madcow's original site went offline years ago. Today the most complete write up is the Madcow 5x5 guide on StrongLifts.com by Mehdi Hadim, which is the main source for this review. We describe the structure in our own words, so read that guide for the full details.
What does a week of Madcow 5x5 look like?
You train three non-consecutive days, usually Monday, Wednesday and Friday, and you do all three workouts every week:
- Monday, medium day: squat, bench press and barbell row, five sets of five each.
- Wednesday, light day: squat for four sets of five that stop below Monday's top weight, incline bench press (or overhead press) and deadlift for four sets of five.
- Friday, heavy day: squat, bench and row for four sets of five, then one heavier set of three, then one lighter back off set of eight.
The sets are ramped. Each set of five is heavier than the last, so the first sets work as warm ups and only the top set is truly hard. That is the big difference from StrongLifts 5x5, where all five sets use the same weight.
Optional assistance work, such as dips or curls, goes at the end of each session.
How does Madcow 5x5 progression work?
Progress is weekly, not every session. The goal is to beat Monday's top set of five by a small jump each week, and Friday's triple is set a little above that. If you miss reps on Monday's top set, you repeat that weight the next week instead of adding more.
The StrongLifts guide has a section on choosing starting weights. Whatever method you use, start a little below your current best so you have a few weeks of room to build before the top sets get hard.
Who is Madcow 5x5 good for?
- Lifters who stalled on StrongLifts 5x5 or Starting Strength. The exercises are familiar, so the switch is easy.
- People who still want three days a week. It gives intermediate style progress without a four or five day split.
- Lifters who struggle with heavy squats three times a week. The light Wednesday squat gives your legs a break.
- People who like simple rules. One clear target a week per lift.
What are the downsides of Madcow 5x5?
- Only one deadlift session a week. Four sets of five on the light day is the only deadlift work, so some lifters want more.
- No overhead press by default. The original uses the incline bench. You can swap in the press, but that is a change you have to make yourself.
- The ramp math takes work. Each set has its own weight, which is why most people use a spreadsheet or app.
- Weekly progress runs out too. Once a weekly jump stops working, you need a program that progresses monthly or in blocks.
- The history is hard to verify. The original posts are gone, so the version you find online depends on who wrote it up.
What would we change or add?
- Swap the incline for the overhead press if you care about the press. Hadim's guide shows this swap.
- Add a little pulling. Chin ups after the light day fill the gap in upper back work without hurting Friday.
- Use effort to set weights. When your ramp feels off, RPE and RIR are a simple way to check how close you are to failure.
- Plan the next step. When weekly jumps stall, look at a monthly plan such as 5/3/1 Boring But Big or the options in our best powerlifting programs guide.
- Use safety arms. Friday's heavy triple is a near max effort. Set the arms or get a spotter.
Where do chalk and grip matter on Madcow 5x5?
On the rows and deadlifts. Five ramped sets of rows on Monday and a heavy row triple plus a set of eight on Friday tax your grip more than most beginner programs. A sweaty grip on the back off set of eight is where many people reach for straps. Chalk keeps your hands dry and lets you hold the bar longer, and it helps the bar stay put on your back for the heavy squat triple.
Check which gyms allow chalk before you start, and see the best way to chalk up for deadlifts for technique. Our guides to squat and deadlift progress cover what to fix when a lift stalls.
What gym do you need for Madcow 5x5?
A power rack or squat rack with safety arms, a flat bench that can also incline, a barbell and plates in small increments. A deadlift platform helps on the heavy pulls. Find powerlifting gyms near you on Proof of Chalk, or filter the gym map for platforms and chalk.
Common questions
Is Madcow 5x5 good for beginners?
It is built for lifters past the beginner stage. A true beginner usually progresses faster on a program that adds weight every session, like StrongLifts 5x5 or Starting Strength.
How many days a week is Madcow 5x5?
Three. You do a medium day, a light day and a heavy day each week, usually Monday, Wednesday and Friday.
What is the difference between StrongLifts 5x5 and Madcow 5x5?
StrongLifts uses the same weight for all five sets and adds weight every session. Madcow uses sets that get heavier, has heavy, light and medium days, and aims for a new top set once a week.
Can you do overhead press instead of incline bench on Madcow?
Yes. The original uses the incline bench on the light day, and the StrongLifts guide shows the overhead press as a swap if you would rather train the press.
How long should you run Madcow 5x5?
As long as you keep setting new top sets each week. When you repeat the same weight for several weeks on most lifts, move to a program with slower, planned progress.