madcow 5x5
Madcow 5x5 Program
Free Madcow 5x5 template with ramping sets, weekly strength structure, and Gym Log import.
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 dateRamping 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 laterLighter recovery and support
- Front Squat — 4 x 5
- Overhead Press — 4 x 5
- Deadlift — 4 x 5 light to moderate
Day 3
4 days laterHeavy 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.
How to track this workout in Gym Log
After import, each session lands directly on your Gym Log calendar. You can then edit the workouts, add notes, record your sets, or swap exercises based on your equipment and recovery.
- Open the import page.
- Choose your start date.
- Add the template to your Gym Log calendar.
- Edit any workout day to personalize the routine.
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.