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The 531 x Madcow Hybrid
by Måns V.
27 athletes joined
5.0
(1 rating)
Program Description
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.
Program Overview
Level
Intermediate, Advanced, Novice
Goal
Powerlifting, Powerbuilding, Athletics
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
May 24, 2024 09:28
Last Edited
Jun 13, 2024 08:29
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Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
40%
50%
60%
70%
80%
90%
3
Pendlay Row
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
40%
50%
60%
70%
80%
90%
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Sets
5 Reps
5 Reps
5 Reps
5 Reps
40%
50%
60%
70%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Sets
5 Reps
5 Reps
5 Reps
5 Reps
40%
50%
60%
70%
3
Pendlay Row
1 Set
1 Set
1 Set
5 Sets
5 Reps
5 Reps
5 Reps
5 Reps
40%
50%
60%
70%
Day 2
1
Front Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
40%
50%
60%
70%
80%
90%
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
40%
50%
60%
70%
80%
90%
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
40%
50%
60%
65%
75%
85%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
40%
50%
60%
65%
75%
85%
3
Pendlay Row
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
40%
50%
60%
65%
75%
85%
Day 2
1
Front Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
40%
50%
60%
65%
75%
85%
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
40%
50%
60%
65%
75%
85%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
40%
50%
60%
65%
75%
85%
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Sets
5 Reps
5 Reps
5 Reps
5 Reps
40%
50%
60%
65%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Sets
5 Reps
5 Reps
5 Reps
5 Reps
40%
50%
60%
65%
3
Pendlay Row
1 Set
1 Set
1 Set
5 Sets
5 Reps
5 Reps
5 Reps
5 Reps
40%
50%
60%
65%
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
40%
50%
60%
75%
85%
95%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
40%
50%
60%
75%
85%
95%
3
Pendlay Row
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
40%
50%
60%
75%
85%
95%
Day 2
1
Front Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
40%
50%
60%
75%
85%
95%
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
40%
50%
60%
75%
85%
95%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
40%
50%
60%
75%
85%
95%
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Sets
5 Reps
5 Reps
5 Reps
5 Reps
40%
50%
60%
75%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Sets
5 Reps
5 Reps
5 Reps
5 Reps
40%
50%
60%
75%
3
Pendlay Row
1 Set
1 Set
1 Set
5 Sets
5 Reps
5 Reps
5 Reps
5 Reps
40%
50%
60%
75%
Day 1
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
2 Reps
40%
50%
60%
70%
70%
70%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
3 Reps
2 Reps
40%
50%
60%
70%
70%
70%
3
Pendlay Row
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
3 Reps
2 Reps
40%
50%
60%
70%
70%
70%
Day 2
1
Front Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
3 Reps
2 Reps
40%
50%
60%
70%
70%
70%
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
3 Reps
2 Reps
40%
50%
60%
70%
70%
70%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
70%
70%
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Sets
5 Reps
5 Reps
5 Reps
3 Reps
40%
50%
60%
65%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Sets
5 Reps
5 Reps
5 Reps
3 Reps
40%
50%
60%
65%
3
Pendlay Row
1 Set
1 Set
1 Set
5 Sets
5 Reps
5 Reps
5 Reps
3 Reps
40%
50%
60%
65%