logo
BoostcampPNG

Madcow 5x5 Modified

by 밀리터리프터

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
    May 26, 2025 12:53
  • Last Edited
    May 26, 2025 12:53

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Abs
13.6%
Quadriceps
13%
Triceps
10.8%
Glutes
10.2%
Upper Back
8.9%
Lats
8.9%
Chest
7.9%
Hamstrings
7.5%
Front Delts
6.9%
Middle Delts
4.9%
Adductors
3.9%
Biceps
2%
Lower Back
1.6%
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
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