Madcow 5x5 Program: The Intermediate Strength Program
When StrongLifts 5x5 stalls, Madcow 5x5 is what you run next. Here's the complete Madcow guide — weekly ramp, percentages, deload, and how to progress it long-term.
P
Pasha Mor
Founder, 1RM.fit · August 26, 2026
Madcow 5x5 is the intermediate strength program you run after StrongLifts 5x5 stops working. Same 5x5 structure. Weekly progression instead of session-to-session. It kept lifters growing for another 6-12 months before switching to 5/3/1 or Sheiko.
I'm Pasha, founder of 1RM.fit. Here's the complete Madcow 5x5 guide — weekly ramp, percentages, and how to run it.
How Madcow 5x5 Works
Three days a week (Mon / Wed / Fri). Weight increases WEEKLY, not session-to-session. Every Monday is a working set day. Every Wednesday is light. Every Friday is a rep-out day.
The Week Structure
Monday — Heavy 5x5
- Squat: ramp to 5×5 top set
- Bench: ramp to 5×5 top set
- Row: ramp to 5×5 top set
Wednesday — Light
- Squat: 4×5 at 80% of Monday's working weight
- OHP: ramp to 5×5 top set
- Deadlift: 4×5 top set
Friday — Rep-Out
- Squat: 4×5 ramp + 1 rep-out set at 102.5% of Monday
- Bench: 4×5 ramp + 1 rep-out set
- Row: 4×5 ramp + 1 rep-out set
The Ramp — Warm-Up Sets
Every Monday and Friday, you ramp to your 5x5 top set. Example (100 kg working):
- Set 1: 50% × 5 (50 kg)
- Set 2: 62.5% × 5 (62.5 kg)
- Set 3: 75% × 5 (75 kg)
- Set 4: 87.5% × 5 (87.5 kg)
- Set 5: 100% × 5 (100 kg — the working set)
Weekly Progression
- Squat + deadlift: +5 kg per week to top set
- Bench + row + OHP: +2.5 kg per week to top set
When You Stall
Fail 5 reps on Monday? Repeat same weight next Monday. Fail twice? Deload 10% and ramp back up.
Madcow vs StrongLifts
- StrongLifts: Every session harder. Faster gains, faster stalls.
- Madcow: Weekly progression. Slower gains, longer runway before stall.
Madcow 5x5 is where StrongLifts graduates go. Same structure, sustainable progression, months more strength gains before you need to overhaul the program.
Track Madcow 5x5 Automatically
1RM.fit has Madcow built in — enter your Monday top set, the app calculates every ramp set and progresses you week-to-week.
Download 1RM.fit free and load Madcow in 60 seconds.
Compare with: 5x5 workout program, 5/3/1 program, GZCLP guide.
Keep Reading
10 min read
The Best Bodybuilding Workout Plan to Build Muscle Mass
A complete bodybuilding workout plan engineered to build muscle mass. Includes the best weekly split…
9 min read
The Best Workout Plans to Build Muscle: PPL, Upper/Lower & Full Body
Compare the best workout plans to build muscle — Push Pull Legs, Upper/Lower, and Full Body. Find th…
10 min read
7 Best Weight Lifting Apps in 2026 (Tested: Free vs Paid)
We tested every major weight lifting and workout tracker app of 2026: which are actually free, which…
7 min read
The Best Women's Fitness App in 2026 (Honest Review)
Looking for the best women's fitness app? An honest comparison of the top apps built or optimized fo…
7 min read
The Best Fitness Apps for Men in 2026
Looking for the best fitness apps for men? Honest comparison of top apps for muscle building, streng…
8 min read
The Best Resistance Training App for Building Strength & Muscle
Looking for the best resistance training app? A complete comparison of top apps for barbell, dumbbel…
7 min read
The Best Workout Apps for Weight Loss in 2026
Looking for the best workout apps for weight loss? Honest comparison of the top apps — covering stre…
8 min read
The Best Workout Program Apps for Following Real Training Plans
Looking for the best workout program apps? Comparing apps that let you load and follow real training…
8 min read
How to Calculate Your One Rep Max (Free 1RM Calculator)
Learn how to calculate your one rep max safely without testing a true 1RM. Includes the formulas pow…
10 min read
The Best Push Pull Legs Routine for Muscle Growth
A complete push pull legs routine built for hypertrophy. Includes exact exercises, sets, reps, and p…
8 min read
The Best Free Workout Tracker in 2026 (No Hidden Paywalls)
Looking for the best free workout tracker? Honest comparison of truly-free workout tracker apps — no…
9 min read
Progressive Overload Explained: How to Actually Build Muscle
Progressive overload is the only principle that builds muscle. Here's how to apply it week by week —…
8 min read
The Best Powerlifting App for Tracking Lifts in 2026
Looking for the best powerlifting app? Honest comparison of powerlifting apps that handle percentage…
8 min read
The Best Workout App for Muscle Gain (Hypertrophy Focus)
Looking for the best workout app for muscle gain? Honest comparison of apps built around hypertrophy…
10 min read
5/3/1 Program Guide: Wendler's Strength System Explained
Complete guide to Jim Wendler's 5/3/1 program — training maxes, percentages, assistance work, and ho…
10 min read
The 5x5 Workout Program: StrongLifts vs Starting Strength Compared
Complete guide to the 5x5 workout program — how StrongLifts 5x5 and Starting Strength differ, exact …
9 min read
The Best Full Body Workout Routine for Strength & Muscle
A complete full body workout routine that builds strength and muscle. 3-day and 4-day templates, exa…
9 min read
The Best Upper Lower Split Routine (4-Day Muscle Program)
The upper lower split is the sweet spot between full body and PPL. Complete 4-day upper lower split …
8 min read
Best Home Workout Program (No Equipment Needed)
A complete home workout program you can run with zero equipment. Progressive bodyweight training tha…
9 min read
The Best Dumbbell-Only Workout Program for Muscle Growth
A complete dumbbell-only workout program built for muscle growth. Full 4-day split using only adjust…
8 min read
How to Bench Press: Complete Form Guide for Beginners
Learn how to bench press with proper form. Grip width, arch, leg drive, bar path, and the mistakes t…
9 min read
How to Squat: Barbell Back Squat Complete Form Guide
Learn how to squat with proper form. Foot position, bar placement, depth, brace, and the technique t…
9 min read
How to Deadlift: Conventional Setup & Form Guide
Learn how to deadlift with proper form. Foot stance, hip hinge, bar path, brace, and the setup rules…
8 min read
How to Increase Your Bench Press (Add 20 kg in 12 Weeks)
How to increase your bench press with progressive overload, accessories, and technique fixes. Real 1…
9 min read
Strength Training for Women: The Complete Guide
Strength training for women, explained honestly — why it doesn't cause bulk, a real 3-day full-body …
10 min read
GZCLP Program Guide: The Best Beginner Strength Program in 2026
Complete guide to GZCLP — the modernized 3-day beginner strength program. Percentages, progression r…
10 min read
nSuns Program Guide: The 531 LP Variant for Fast Strength Gains
Complete guide to the nSuns program — the 5/3/1 linear progression variant with 9 AMRAP sets a week.…
10 min read
PHUL Program: Power Hypertrophy Upper Lower Complete Guide
The PHUL program combines strength (power) and bodybuilding (hypertrophy) days across an upper/lower…
9 min read
The Best Cutting Workout Routine (Preserve Muscle, Lose Fat)
A complete cutting workout routine designed to preserve muscle while you lose fat. Exact split, exer…
9 min read
The Best Bulking Workout Plan for Muscle Mass
A complete bulking workout plan built for maximum muscle mass. Exact split, exercises, sets, reps, a…
9 min read
The Body Recomposition Workout: Build Muscle & Lose Fat
A body recomposition workout program that builds muscle and loses fat simultaneously. The training a…
8 min read
The Best Chest Workout for Mass (Complete Hypertrophy Guide)
The best chest workout for mass — exact exercises, sets, reps, and progression. Cover upper, middle,…