Madcow 5x5, on your phone

Ramping sets of 5, three days a week, with a new top set each week.

How it works

• Monday: squat, bench press and row. Five sets of 5 that ramp up to one heavy top set.
• Wednesday: lighter squats, then overhead press and deadlift, ramping over 4 sets of 5.
• Friday: squat, bench press and row ramp to a heavy triple, a little above Monday's top set. A back-off set of 8 follows.
• Top sets go up about 2.5% a week. When they stall, reset a little and build again.

What SpreadLift does for you

• Every ramping set worked out in kg or lb, so there's no maths at the rack.
• Plates per side for your bar and collars, with warm-ups if you want them.
• One-thumb logging, so your sessions stay quick.

Is it for you?

Lifters whose beginner progress has slowed and who like a simple weekly rhythm on the big lifts.

Questions

How do I pick my starting weights?

Most sheets ask for a recent best set of 5 and start a few weeks below it, so you build momentum.

What if I stall?

Repeat the week. If you stall again, take about 10% off the top sets and build back up.

Is this the official Madcow 5x5?

No. Madcow 5x5 is a community program based on Bill Starr's 5×5 training, named after the lifter who wrote it up online. SpreadLift isn't affiliated with either.