Madcow 5x5 Modified

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!

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.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Squat (Barbell)

Bench Press (Barbell)

Barbell Row

Dip (Bodyweight)

Hanging Leg Raise

Overhead Press (Barbell)

Deadlift (Barbell)

Pull-Up (Assisted)

1 reviews for Madcow 5x5 Modified