Unlock your strength potential with the 531 x Madcow Hybrid program, a focused 4-week journey designed for serious lifters. Training three days a week, you'll engage in a blend of classic barbell lifts, including squats, bench presses, and deadlifts, all tailored to progressively increase your strength. Each workout is strategically structured to push your limits, ensuring you build muscle and enhance performance. Perfect for those with access to a garage gym, this program will elevate your training and help you achieve your fitness goals. Get ready to lift heavy and feel the gains!

I really love both 531 and Madcow, and have had great results with both, so I figured I should combine them in a hybrid program that I find really works amazingly well, and I really enjoy it. It’s hard enough to make both strength and hypertrophy gains, but it’s a minimalist plan that “gives more than it takes”, so you still have time and energy for cardio, sports and/or family and friends.


Progression:

If you get all reps with QUALITY in week 3, increase your Training Max with 5 kg or 10 lbs for lower body lifts and 2.5 kg or 5 lbs for upper body lifts after week 4 (deload week).


Warm up every workout with:

1: First do 5 minute easy cardio of any kind.
2: Then do “Agile 8 2.0” below;

 • Feet/Ankle - Rolling bottom of feet with lacrosse ball (60s per foot)
• Ankle - weighted calf stretch or knees over toes lunge (depends on what gives you a better stretch)
• Glutes - lacrosse ball (60s per side)
• Adductors - adductor smash or foam rolling or cosack squats or rocking frog stretch
• Hip flexor/Quads - hip flexor stretch
• Thoracic extension/rotation - Banded thoracic rotation
• Pecs - lacrosse ball across pec or pec opener using rack
• Lats/Shoulders - relaxed hang from chinup bar (60s-120s total).


Core/abs:

I recommend doing 5-15 minutes of core/abs work after you Day 2 strength work. This is entirely up to you. But I recommend either ab wheel, any kind of carries, or just follow a YouTube ab/core stability workout like I do, with focus on different kind of planks.


Cardio/conditioning:

I recommend 10-30 minutes of intervals after your Day 1 strength work, I like the Norwegian 4x4 intervals on the bike. Do 4 minutes max effort, then 3 minutes easy recovery, for 4 rounds.

Then I recommend 60 minutes of LISS at around 60-70% of maximum heart rate, or if you don’t have heart rate monitor you should be able to breathe through your nose the entire time. Do this 60 minutes on 3 of your “off days”.


Rest/off day:

Then I want you to take one entire day of rest/active recovery. Walk outside in nature, do chores around the house, play with your kids, go to the sauna, easy yoga/stretching, or just sleep the entire day if that’s what your body needs today.

The 531 x Madcow Hybrid

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Week 1

Week 2

Week 3

Week 4

Squat (Barbell)

Bench Press (Barbell)

Pendlay Row

Front Squat (Barbell)

Overhead Press (Barbell)

Deadlift (Barbell)

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