Madcow 5×5: Workout Program for Intermediate Lifters

The Madcow 5×5 workout is a strength and muscle building program that's been around for over two decades. It alternates heavy, light and medium workouts (HLM).Read more

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I realized a lot of what was holding me back was the fear of trying heavier weights, but in Madcow you do a heavy set for 3 reps. This really ...Read more

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Madcow 5×5 is a workout routine for intermediate lifters looking to gain strength and muscle quickly. The program has three full-body barbell workouts per week.Read more

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The Basic Exercises are the: Squat, Dead Lift, Bench Press and Military Press. Accessory or auxiliary exercises: as specified in the routine, will be done in ...Read more

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A 5×5 program is one where lifters perform five sets of 5 reps with loads at 80 to 85% of their one-repetition maximum (1RM). Such programs are typically ...Read more

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Madcow's program is a modification of Bill Starr's 5×5 program for football which is presented in the book The Strongest Shall Survive.Read more

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It's built around the big movements: squat, bench press, overhead press, deadlift and the barbell row. The workouts are on non-consecutive days and are full ...Read more

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Build strength and muscle with this simple but effective training program for intermediate lifters. Three exercises, three times a week.Read more

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