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Strength program

Madcow 5x5 Program - Ramping Sets and Weekly Weights

Use e1RM to calculate Madcow 5x5 ramping top sets, heavy triples, and back-off work for intermediate strength blocks.

Intermediate
3 days/week
8-12 weeks
Weekly progression with ramping sets

What Madcow 5x5 is

Madcow 5x5 moves away from straight sets. You ramp across sets to a top set, then progress week to week instead of adding weight every workout.

Use this page as a loading and decision guide. It does not replace the original program source, coaching judgment, or a full spreadsheet. The purpose is to connect your estimated 1RM to conservative, loadable training weights.

Program principles

  • Ramping sets reduce fatigue compared with five heavy sets across.
  • The top set is the meaningful load for progression.
  • Friday often adds a heavier triple plus a back-off set to bridge into the next week.
  • The first weeks should be submaximal so the block has room to build.

Weekly structure

Scroll table horizontally

Day Focus Main work Loading Note
Monday Volume ramp Squat, bench, row: 5 ramping sets of 5 Last set around current training 5RM Earlier sets prepare without draining recovery.
Wednesday Light / pull Light squat, overhead press or incline, deadlift Reduced squat plus separate top sets Keeps practice and pulling volume manageable.
Friday Intensity ramp Ramp to heavy triple, then back-off set of 8 Top triple slightly above Monday top set Sets up the next week's top set.

Example weights from a 275 lb bench press e1RM

This table uses the percentages from the program notes above and rounds to normal barbell loads. If your recent estimated max is less certain, lower the input max before calculating the block.

Scroll table horizontally

Use % of anchor Load Reps Note
Ramp set 1 50% 137.5 lb 5 Easy practice set.
Ramp set 2 62.5% 172.5 lb 5 Build momentum without fatigue.
Ramp set 3 75% 207.5 lb 5 Moderate work.
Ramp set 4 87.5% 240 lb 5 Preparation for the top set.
Top set 100% 275 lb 5 Use a training 5RM, not true 1RM.
Friday triple 102.5% 282.5 lb 3 A small weekly overload from the top-set anchor.
Back-off 75% 207.5 lb 8 Volume after the heavy triple.

Who should use Madcow 5x5

  • Straight-set novice programs are no longer sustainable.
  • You like planned weekly jumps and ramping work.
  • You want a simple intermediate bridge before more individualized programming.

Who should not use Madcow 5x5

  • You need daily autoregulation more than fixed percentages.
  • Your current 5RM estimates are stale or inflated.
  • You cannot tolerate heavy rows and pulls in the same weekly structure.

Implementation notes

If your bench 1RM is 275 lb, estimate 5RM around 240 lb, then start the first top set below that to create runway.

The heavy triple is not based on true 1RM. It is based on the training 5RM anchor.

When all top sets slow down for two weeks, do not keep forcing 2.5% weekly increases.

Related calculators and programs

Sources