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Madcow 5x5 Modified

by Matthew L.
63 athletes joined
4.0
(1 rating)

Program Description

Madcow 5x5 uses a light-medium-heavy 3-day rotation every week where days 1 and 3 are the same workouts. I liked the volume for squats compared to stronglifts, but didn’t like the imbalance of squats/bench vs OHP/deadlift every week. I kept the A/B day rotation from stronglifts but used the squat volume from Madcow. Do what you want for accessory work, I just picked things I enjoy.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Dec 22, 2024 05:43
  • Last Edited
    Jul 01, 2025 10:31

Summary

Elevate your strength training with the Madcow 5x5 Modified program, designed to push your limits over 12 weeks with three focused sessions each week. This program emphasizes compound lifts like squats, bench presses, and deadlifts, structured to enhance your power and muscle growth through progressive overload. Perfect for those with a garage gym setup, you'll build a solid foundation while mastering essential movements. Get ready to transform your physique and unleash your potential!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Bench Press (Barbell)
5
5 reps
RPE 8.5
3
Barbell Row
5
5 reps
RPE 8.5
4
Dip (Bodyweight)
5
8 reps
RPE 8.5
5
Hanging Leg Raise
5
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Overhead Press (Barbell)
5
5 reps
RPE 8.5
3
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
4
Pull-Up (Assisted)
5
5 reps
RPE 8.5
5
Hanging Leg Raise
5
12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Bench Press (Barbell)
5
5 reps
RPE 8.5
3
Barbell Row
5
5 reps
RPE 8.5
4
Dip (Bodyweight)
5
8 reps
RPE 8.5
5
Hanging Leg Raise
5
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Overhead Press (Barbell)
5
5 reps
RPE 8.5
3
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
4
Pull-Up (Assisted)
5
5 reps
RPE 8.5
5
Hanging Leg Raise
5
12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Bench Press (Barbell)
5
5 reps
RPE 8.5
3
Barbell Row
5
5 reps
RPE 8.5
4
Dip (Bodyweight)
5
8 reps
RPE 8.5
5
Hanging Leg Raise
5
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Overhead Press (Barbell)
5
5 reps
RPE 8.5
3
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
4
Pull-Up (Assisted)
5
5 reps
RPE 8.5
5
Hanging Leg Raise
5
12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Bench Press (Barbell)
5
5 reps
RPE 8.5
3
Barbell Row
5
5 reps
RPE 8.5
4
Dip (Bodyweight)
5
8 reps
RPE 8.5
5
Hanging Leg Raise
5
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Overhead Press (Barbell)
5
5 reps
RPE 8.5
3
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
4
Pull-Up (Assisted)
5
5 reps
RPE 8.5
5
Hanging Leg Raise
5
12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Bench Press (Barbell)
5
5 reps
RPE 8.5
3
Barbell Row
5
5 reps
RPE 8.5
4
Dip (Bodyweight)
5
8 reps
RPE 8.5
5
Hanging Leg Raise
5
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Overhead Press (Barbell)
5
5 reps
RPE 8.5
3
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
4
Pull-Up (Assisted)
5
5 reps
RPE 8.5
5
Hanging Leg Raise
5
12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Bench Press (Barbell)
5
5 reps
RPE 8.5
3
Barbell Row
5
5 reps
RPE 8.5
4
Dip (Bodyweight)
5
8 reps
RPE 8.5
5
Hanging Leg Raise
5
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Overhead Press (Barbell)
5
5 reps
RPE 8.5
3
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
4
Pull-Up (Assisted)
5
5 reps
RPE 8.5
5
Hanging Leg Raise
5
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
2
Overhead Press (Barbell)
5
5 reps
RPE 8.5
3
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
4
Pull-Up (Assisted)
5
5 reps
RPE 8.5
5
Hanging Leg Raise
5
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
2
Bench Press (Barbell)
5
5 reps
RPE 8.5
3
Barbell Row
5
5 reps
RPE 8.5
4
Dip (Bodyweight)
5
8 reps
RPE 8.5
5
Hanging Leg Raise
5
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
2
Overhead Press (Barbell)
5
5 reps
RPE 8.5
3
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
4
Pull-Up (Assisted)
5
5 reps
RPE 8.5
5
Hanging Leg Raise
5
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
2
Bench Press (Barbell)
5
5 reps
RPE 8.5
3
Barbell Row
5
5 reps
RPE 8.5
4
Dip (Bodyweight)
5
8 reps
RPE 8.5
5
Hanging Leg Raise
5
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
2
Overhead Press (Barbell)
5
5 reps
RPE 8.5
3
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
4
Pull-Up (Assisted)
5
5 reps
RPE 8.5
5
Hanging Leg Raise
5
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
2
Bench Press (Barbell)
5
5 reps
RPE 8.5
3
Barbell Row
5
5 reps
RPE 8.5
4
Dip (Bodyweight)
5
8 reps
RPE 8.5
5
Hanging Leg Raise
5
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
2
Overhead Press (Barbell)
5
5 reps
RPE 8.5
3
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
4
Pull-Up (Assisted)
5
5 reps
RPE 8.5
5
Hanging Leg Raise
5
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
2
Bench Press (Barbell)
5
5 reps
RPE 8.5
3
Barbell Row
5
5 reps
RPE 8.5
4
Dip (Bodyweight)
5
8 reps
RPE 8.5
5
Hanging Leg Raise
5
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
2
Overhead Press (Barbell)
5
5 reps
RPE 8.5
3
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
4
Pull-Up (Assisted)
5
5 reps
RPE 8.5
5
Hanging Leg Raise
5
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
2
Bench Press (Barbell)
5
5 reps
RPE 8.5
3
Barbell Row
5
5 reps
RPE 8.5
4
Dip (Bodyweight)
5
8 reps
RPE 8.5
5
Hanging Leg Raise
5
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
2
Overhead Press (Barbell)
5
5 reps
RPE 8.5
3
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
4
Pull-Up (Assisted)
5
5 reps
RPE 8.5
5
Hanging Leg Raise
5
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
2
Bench Press (Barbell)
5
5 reps
RPE 8.5
3
Barbell Row
5
5 reps
RPE 8.5
4
Dip (Bodyweight)
5
8 reps
RPE 8.5
5
Hanging Leg Raise
5
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
3 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8.5
RPE 7
2
Bench Press (Barbell)
5
5 reps
RPE 8.5
3
Barbell Row
5
5 reps
RPE 8.5
4
Dip (Bodyweight)
5
8 reps
RPE 8.5
5
Hanging Leg Raise
5
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
3 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8.5
RPE 7
2
Overhead Press (Barbell)
5
5 reps
RPE 8.5
3
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 7.5
RPE 8.5
4
Pull-Up (Assisted)
5
5 reps
RPE 8.5
5
Hanging Leg Raise
5
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
3 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8.5
RPE 7
2
Bench Press (Barbell)
5
5 reps
RPE 8.5
3
Barbell Row
5
5 reps
RPE 8.5
4
Dip (Bodyweight)
5
8 reps
RPE 8.5
5
Hanging Leg Raise
5
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
3 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8.5
RPE 7
2
Overhead Press (Barbell)
5
5 reps
RPE 8.5
3
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 7.5
RPE 8.5
4
Pull-Up (Assisted)
5
5 reps
RPE 8.5
5
Hanging Leg Raise
5
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
3 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8.5
RPE 7
2
Bench Press (Barbell)
5
5 reps
RPE 8.5
3
Barbell Row
5
5 reps
RPE 8.5
4
Dip (Bodyweight)
5
8 reps
RPE 8.5
5
Hanging Leg Raise
5
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
3 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8.5
RPE 7
2
Overhead Press (Barbell)
5
5 reps
RPE 8.5
3
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 7.5
RPE 8.5
4
Pull-Up (Assisted)
5
5 reps
RPE 8.5
5
Hanging Leg Raise
5
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
3 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8.5
RPE 7
2
Bench Press (Barbell)
5
5 reps
RPE 8.5
3
Barbell Row
5
5 reps
RPE 8.5
4
Dip (Bodyweight)
5
8 reps
RPE 8.5
5
Hanging Leg Raise
5
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
3 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8.5
RPE 7
2
Overhead Press (Barbell)
5
5 reps
RPE 8.5
3
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 7.5
RPE 8.5
4
Pull-Up (Assisted)
5
5 reps
RPE 8.5
5
Hanging Leg Raise
5
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
3 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8.5
RPE 7
2
Bench Press (Barbell)
5
5 reps
RPE 8.5
3
Barbell Row
5
5 reps
RPE 8.5
4
Dip (Bodyweight)
5
8 reps
RPE 8.5
5
Hanging Leg Raise
5
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
3 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8.5
RPE 7
2
Overhead Press (Barbell)
5
5 reps
RPE 8.5
3
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 7.5
RPE 8.5
4
Pull-Up (Assisted)
5
5 reps
RPE 8.5
5
Hanging Leg Raise
5
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
3 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8.5
RPE 7
2
Bench Press (Barbell)
5
5 reps
RPE 8.5
3
Barbell Row
5
5 reps
RPE 8.5
4
Dip (Bodyweight)
5
8 reps
RPE 8.5
5
Hanging Leg Raise
5
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
3 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8.5
RPE 7
2
Overhead Press (Barbell)
5
5 reps
RPE 8.5
3
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 7.5
RPE 8.5
4
Pull-Up (Assisted)
5
5 reps
RPE 8.5
5
Hanging Leg Raise
5
12 reps
RPE 8.5
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@6.5
@7
@7.5
@8
2
Bench Press (Barbell)
5 Sets
5 Reps
@8.5
3
Barbell Row
5 Sets
5 Reps
@8.5
4
Dip (Bodyweight)
5 Sets
8 Reps
@8.5
5
Hanging Leg Raise
5 Sets
12 Reps
-
Day 2
1
Squat (Barbell)
1 Set
1 Set
2 Sets
5 Reps
5 Reps
5 Reps
@6
@6.5
@7
2
Overhead Press (Barbell)
5 Sets
5 Reps
@8.5
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@8.5
4
Pull-Up (Assisted)
5 Sets
5 Reps
@8.5
5
Hanging Leg Raise
5 Sets
12 Reps
@8.5
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
3 Reps
8 Reps
@6
@6.5
@7
@7.5
@8.5
@7
2
Bench Press (Barbell)
5 Sets
5 Reps
@8.5
3
Barbell Row
5 Sets
5 Reps
@8.5
4
Dip (Bodyweight)
5 Sets
8 Reps
@8.5
5
Hanging Leg Raise
5 Sets
12 Reps
@8.5