The program
Madcow 5×5 (Intermediate Ramping 5×5): Free Spreadsheet, Percentages & Tracker
Free Madcow 5×5 (Intermediate Ramping 5×5) spreadsheet (Excel/CSV). Enter your 1RM, get every week’s sets and percentages, download the sheet, or track it free in the browser.
- Schedule
- 3 days/week
- Length
- 8 weeks
- Main lifts
- 7
What you’ll train
The main movements in this program.
Review exercise techniqueBefore you start
No measured max is needed to start. Guided setup lets you choose a comfortable working weight in the gym and adjust your logged sets as you go.
If you already know your lifting numbers, you can enter them during setup instead. Review the program guide for this template's load and progression rules.
Optional max estimation toolsSpreadsheet & Calculator
Download the Madcow 5×5 (Intermediate Ramping 5×5) spreadsheet
Calculate your Madcow 5×5 (Intermediate Ramping 5×5) weights
Free Madcow 5×5 (Intermediate Ramping 5×5) spreadsheet (Excel/CSV). Enter your 1RM, get every week’s sets and percentages, download the sheet, or track it free in your browser.
Spreadsheet Preview
| Day | Exercise | Sets | Reps | % | Weight (lbs) | Plates / side | Notes |
|---|---|---|---|---|---|---|---|
| Monday Ramping 5×5 (Squat, Bench, Row) | Squat | 1 | 5 | 53% | 135 lbs | 1×45 | — |
| Monday Ramping 5×5 (Squat, Bench, Row) | Squat | 1 | 5 | 63% | 160 lbs | 1×45 + 1×10 + 1×2.5 | — |
| Monday Ramping 5×5 (Squat, Bench, Row) | Squat | 1 | 5 | 70% | 175 lbs | 1×45 + 2×10 | — |
| Monday Ramping 5×5 (Squat, Bench, Row) | Squat | 1 | 5 | 78% | 195 lbs | 1×45 + 1×25 + 1×5 | — |
| Monday Ramping 5×5 (Squat, Bench, Row) | Squat | 1 | 5 | 82.5% | 205 lbs | 1×45 + 1×25 + 1×10 | Monday top set of 5 |
| Monday Ramping 5×5 (Squat, Bench, Row) | Bench Press | 1 | 5 | 53% | 100 lbs | 1×25 + 1×2.5 | — |
| Monday Ramping 5×5 (Squat, Bench, Row) | Bench Press | 1 | 5 | 63% | 115 lbs | 1×25 + 1×10 | — |
| Monday Ramping 5×5 (Squat, Bench, Row) | Bench Press | 1 | 5 | 70% | 130 lbs | 1×25 + 1×10 + 1×5 + 1×2.5 | — |
| Monday Ramping 5×5 (Squat, Bench, Row) | Bench Press | 1 | 5 | 78% | 145 lbs | 1×45 + 1×5 | — |
| Monday Ramping 5×5 (Squat, Bench, Row) | Bench Press | 1 | 5 | 82.5% | 155 lbs | 1×45 + 1×10 | Monday top set of 5 |
| Monday Ramping 5×5 (Squat, Bench, Row) | Barbell Row | 1 | 5 | 53% | 85 lbs | 2×10 | — |
| Monday Ramping 5×5 (Squat, Bench, Row) | Barbell Row | 1 | 5 | 63% | 105 lbs | 1×25 + 1×5 | — |
| Monday Ramping 5×5 (Squat, Bench, Row) | Barbell Row | 1 | 5 | 70% | 115 lbs | 1×25 + 1×10 | — |
| Monday Ramping 5×5 (Squat, Bench, Row) | Barbell Row | 1 | 5 | 78% | 130 lbs | 1×25 + 1×10 + 1×5 + 1×2.5 | — |
| Monday Ramping 5×5 (Squat, Bench, Row) | Barbell Row | 1 | 5 | 82.5% | 135 lbs | 1×45 | Monday top set of 5 |
| Wednesday Recovery Squat + Heavy Press & Deadlift | Squat | 1 | 5 | 53% | 135 lbs | 1×45 | — |
| Wednesday Recovery Squat + Heavy Press & Deadlift | Squat | 1 | 5 | 63% | 160 lbs | 1×45 + 1×10 + 1×2.5 | — |
| Wednesday Recovery Squat + Heavy Press & Deadlift | Squat | 2 | 5 | 70% | 175 lbs | 1×45 + 2×10 | Light recovery squat sets |
| Wednesday Recovery Squat + Heavy Press & Deadlift | Overhead Press | 1 | 5 | 63% | 75 lbs | 1×10 + 1×5 | — |
| Wednesday Recovery Squat + Heavy Press & Deadlift | Overhead Press | 1 | 5 | 70% | 85 lbs | 2×10 | — |
| Wednesday Recovery Squat + Heavy Press & Deadlift | Overhead Press | 1 | 5 | 78% | 95 lbs | 1×25 | — |
| Wednesday Recovery Squat + Heavy Press & Deadlift | Overhead Press | 1 | 5 | 82.5% | 100 lbs | 1×25 + 1×2.5 | — |
| Wednesday Recovery Squat + Heavy Press & Deadlift | Deadlift | 1 | 5 | 63% | 190 lbs | 1×45 + 1×25 + 1×2.5 | — |
| Wednesday Recovery Squat + Heavy Press & Deadlift | Deadlift | 1 | 5 | 70% | 210 lbs | 1×45 + 1×25 + 1×10 + 1×2.5 | — |
| Wednesday Recovery Squat + Heavy Press & Deadlift | Deadlift | 1 | 5 | 78% | 235 lbs | 2×45 + 1×5 | — |
| Wednesday Recovery Squat + Heavy Press & Deadlift | Deadlift | 1 | 5 | 82.5% | 250 lbs | 2×45 + 1×10 + 1×2.5 | Wednesday top set of 5 on Deadlift |
| Friday Heavy Triple & 1×8 Backoff | Squat | 1 | 5 | 53% | 135 lbs | 1×45 | — |
| Friday Heavy Triple & 1×8 Backoff | Squat | 1 | 5 | 63% | 160 lbs | 1×45 + 1×10 + 1×2.5 | — |
| Friday Heavy Triple & 1×8 Backoff | Squat | 1 | 5 | 70% | 175 lbs | 1×45 + 2×10 | — |
| Friday Heavy Triple & 1×8 Backoff | Squat | 1 | 5 | 78% | 195 lbs | 1×45 + 1×25 + 1×5 | — |
| Friday Heavy Triple & 1×8 Backoff | Squat | 1 | 3 | 85% | 215 lbs | 1×45 + 1×25 + 1×10 + 1×5 | Heavy Friday triple (sets next Monday’s 5-rep target) |
| Friday Heavy Triple & 1×8 Backoff | Squat | 1 | 8 | 70% | 175 lbs | 1×45 + 2×10 | 1×8 hypertrophy backoff set |
| Friday Heavy Triple & 1×8 Backoff | Bench Press | 1 | 5 | 53% | 100 lbs | 1×25 + 1×2.5 | — |
| Friday Heavy Triple & 1×8 Backoff | Bench Press | 1 | 5 | 63% | 115 lbs | 1×25 + 1×10 | — |
| Friday Heavy Triple & 1×8 Backoff | Bench Press | 1 | 5 | 70% | 130 lbs | 1×25 + 1×10 + 1×5 + 1×2.5 | — |
| Friday Heavy Triple & 1×8 Backoff | Bench Press | 1 | 5 | 78% | 145 lbs | 1×45 + 1×5 | — |
| Friday Heavy Triple & 1×8 Backoff | Bench Press | 1 | 3 | 85% | 155 lbs | 1×45 + 1×10 | Heavy Friday triple (sets next Monday’s 5-rep target) |
| Friday Heavy Triple & 1×8 Backoff | Bench Press | 1 | 8 | 70% | 130 lbs | 1×25 + 1×10 + 1×5 + 1×2.5 | 1×8 hypertrophy backoff set |
| Friday Heavy Triple & 1×8 Backoff | Barbell Row | 1 | 5 | 53% | 85 lbs | 2×10 | — |
| Friday Heavy Triple & 1×8 Backoff | Barbell Row | 1 | 5 | 63% | 105 lbs | 1×25 + 1×5 | — |
| Friday Heavy Triple & 1×8 Backoff | Barbell Row | 1 | 5 | 70% | 115 lbs | 1×25 + 1×10 | — |
| Friday Heavy Triple & 1×8 Backoff | Barbell Row | 1 | 5 | 78% | 130 lbs | 1×25 + 1×10 + 1×5 + 1×2.5 | — |
| Friday Heavy Triple & 1×8 Backoff | Barbell Row | 1 | 3 | 85% | 140 lbs | 1×45 + 1×2.5 | Heavy Friday triple (sets next Monday’s 5-rep target) |
| Friday Heavy Triple & 1×8 Backoff | Barbell Row | 1 | 8 | 70% | 115 lbs | 1×25 + 1×10 | 1×8 hypertrophy backoff set |
| Friday Heavy Triple & 1×8 Backoff | Dip | 3 | 8 | — | — | — | — |
| Friday Heavy Triple & 1×8 Backoff | Barbell Curl | 3 | 8 | — | — | — | — |
Use Strength Programs free in your browser with automated rest timers, plate math, and workout logging.
General strength plan
3-day intermediate ramping 5×5 progression
Intermediate lifters transitioning off StrongLifts 5×5 or Starting Strength who respond best to ascending 5-rep ramp sets rather than 5×5 sets across.
Before choosing this plan
Starts conservatively in Weeks 1–3 to build momentum before pushing into new 5-rep and 3-rep personal records in Weeks 4–8.
Equipment
- Barbell and plates
- Squat rack with safeties
- Bench
- Dip station
Progression in this app
Loads follow the supplied set and percentage schedule. There is no automatic increase after each session; review your reference weights before repeating the cycle. Guided starting weights remain under your control.
About this template
Implements Bill Starr’s Monday 5×5 ascending ramp, Wednesday light squat + heavy Overhead Press and Deadlift ramp, and Friday heavy triple + 1×8 backoff set.
A look at the plan
Sessions and prescriptions
The first week is open below. Expand later weeks to compare their schedules. Percentages use the reference described in the program guide; guided starting loads are chosen in your first workout.
Week 1
3
sessions
Week 1
3 sessions
Day 1 · Monday Ramping 5×5 (Squat, Bench, Row)
Squat main
1 × 5 @ 53%working
Rest 2:00
1 × 5 @ 63%working
Rest 2:00
1 × 5 @ 70%working
Rest 2:30
1 × 5 @ 78%working
Rest 3:00
1 × 5 @ 82.5%working
Rest 3:30
Monday top set of 5
Bench Press main
1 × 5 @ 53%working
Rest 2:00
1 × 5 @ 63%working
Rest 2:00
1 × 5 @ 70%working
Rest 2:30
1 × 5 @ 78%working
Rest 3:00
1 × 5 @ 82.5%working
Rest 3:30
Monday top set of 5
Barbell Row main
1 × 5 @ 53%working
Rest 2:00
1 × 5 @ 63%working
Rest 2:00
1 × 5 @ 70%working
Rest 2:30
1 × 5 @ 78%working
Rest 3:00
1 × 5 @ 82.5%working
Rest 3:30
Monday top set of 5
Day 2 · Wednesday Recovery Squat + Heavy Press & Deadlift
Squat main
1 × 5 @ 53%working
Rest 2:00
1 × 5 @ 63%working
Rest 2:00
2 × 5 @ 70%working
Rest 2:30
Light recovery squat sets
Overhead Press main
1 × 5 @ 63%working
Rest 2:00
1 × 5 @ 70%working
Rest 2:30
1 × 5 @ 78%working
Rest 3:00
1 × 5 @ 82.5%working
Rest 3:30
Deadlift main
1 × 5 @ 63%working
Rest 2:00
1 × 5 @ 70%working
Rest 2:30
1 × 5 @ 78%working
Rest 3:00
1 × 5 @ 82.5%working
Rest 4:00
Wednesday top set of 5 on Deadlift
Day 3 · Friday Heavy Triple & 1×8 Backoff
Squat main
1 × 5 @ 53%working
Rest 2:00
1 × 5 @ 63%working
Rest 2:00
1 × 5 @ 70%working
Rest 2:30
1 × 5 @ 78%working
Rest 3:00
1 × 3 @ 85%working
Rest 3:30
Heavy Friday triple (sets next Monday’s 5-rep target)
1 × 8 @ 70%working
Rest 2:30
1×8 hypertrophy backoff set
Bench Press main
1 × 5 @ 53%working
Rest 2:00
1 × 5 @ 63%working
Rest 2:00
1 × 5 @ 70%working
Rest 2:30
1 × 5 @ 78%working
Rest 3:00
1 × 3 @ 85%working
Rest 3:30
Heavy Friday triple (sets next Monday’s 5-rep target)
1 × 8 @ 70%working
Rest 2:30
1×8 hypertrophy backoff set
Barbell Row main
1 × 5 @ 53%working
Rest 2:00
1 × 5 @ 63%working
Rest 2:00
1 × 5 @ 70%working
Rest 2:30
1 × 5 @ 78%working
Rest 3:00
1 × 3 @ 85%working
Rest 3:30
Heavy Friday triple (sets next Monday’s 5-rep target)
1 × 8 @ 70%working
Rest 2:30
1×8 hypertrophy backoff set
Dip accessory
3 × 8working
Rest 1:30
Barbell Curl accessory
3 × 8working
Rest 1:15
Week 2
3
sessions
Week 2
3 sessions
Day 1 · Monday Ramping 5×5 (Squat, Bench, Row)
Squat main
1 × 5 @ 55%working
Rest 2:00
1 × 5 @ 65%working
Rest 2:00
1 × 5 @ 73%working
Rest 2:30
1 × 5 @ 80%working
Rest 3:00
1 × 5 @ 85%working
Rest 3:30
Monday top set of 5
Bench Press main
1 × 5 @ 55%working
Rest 2:00
1 × 5 @ 65%working
Rest 2:00
1 × 5 @ 73%working
Rest 2:30
1 × 5 @ 80%working
Rest 3:00
1 × 5 @ 85%working
Rest 3:30
Monday top set of 5
Barbell Row main
1 × 5 @ 55%working
Rest 2:00
1 × 5 @ 65%working
Rest 2:00
1 × 5 @ 73%working
Rest 2:30
1 × 5 @ 80%working
Rest 3:00
1 × 5 @ 85%working
Rest 3:30
Monday top set of 5
Day 2 · Wednesday Recovery Squat + Heavy Press & Deadlift
Squat main
1 × 5 @ 55%working
Rest 2:00
1 × 5 @ 65%working
Rest 2:00
2 × 5 @ 73%working
Rest 2:30
Light recovery squat sets
Overhead Press main
1 × 5 @ 65%working
Rest 2:00
1 × 5 @ 73%working
Rest 2:30
1 × 5 @ 80%working
Rest 3:00
1 × 5 @ 85%working
Rest 3:30
Deadlift main
1 × 5 @ 65%working
Rest 2:00
1 × 5 @ 73%working
Rest 2:30
1 × 5 @ 80%working
Rest 3:00
1 × 5 @ 85%working
Rest 4:00
Wednesday top set of 5 on Deadlift
Day 3 · Friday Heavy Triple & 1×8 Backoff
Squat main
1 × 5 @ 55%working
Rest 2:00
1 × 5 @ 65%working
Rest 2:00
1 × 5 @ 73%working
Rest 2:30
1 × 5 @ 80%working
Rest 3:00
1 × 3 @ 87.5%working
Rest 3:30
Heavy Friday triple (sets next Monday’s 5-rep target)
1 × 8 @ 73%working
Rest 2:30
1×8 hypertrophy backoff set
Bench Press main
1 × 5 @ 55%working
Rest 2:00
1 × 5 @ 65%working
Rest 2:00
1 × 5 @ 73%working
Rest 2:30
1 × 5 @ 80%working
Rest 3:00
1 × 3 @ 87.5%working
Rest 3:30
Heavy Friday triple (sets next Monday’s 5-rep target)
1 × 8 @ 73%working
Rest 2:30
1×8 hypertrophy backoff set
Barbell Row main
1 × 5 @ 55%working
Rest 2:00
1 × 5 @ 65%working
Rest 2:00
1 × 5 @ 73%working
Rest 2:30
1 × 5 @ 80%working
Rest 3:00
1 × 3 @ 87.5%working
Rest 3:30
Heavy Friday triple (sets next Monday’s 5-rep target)
1 × 8 @ 73%working
Rest 2:30
1×8 hypertrophy backoff set
Dip accessory
3 × 8working
Rest 1:30
Barbell Curl accessory
3 × 8working
Rest 1:15
Week 3
3
sessions
Week 3
3 sessions
Day 1 · Monday Ramping 5×5 (Squat, Bench, Row)
Squat main
1 × 5 @ 58%working
Rest 2:00
1 × 5 @ 68%working
Rest 2:00
1 × 5 @ 75%working
Rest 2:30
1 × 5 @ 83%working
Rest 3:00
1 × 5 @ 87.5%working
Rest 3:30
Monday top set of 5
Bench Press main
1 × 5 @ 58%working
Rest 2:00
1 × 5 @ 68%working
Rest 2:00
1 × 5 @ 75%working
Rest 2:30
1 × 5 @ 83%working
Rest 3:00
1 × 5 @ 87.5%working
Rest 3:30
Monday top set of 5
Barbell Row main
1 × 5 @ 58%working
Rest 2:00
1 × 5 @ 68%working
Rest 2:00
1 × 5 @ 75%working
Rest 2:30
1 × 5 @ 83%working
Rest 3:00
1 × 5 @ 87.5%working
Rest 3:30
Monday top set of 5
Day 2 · Wednesday Recovery Squat + Heavy Press & Deadlift
Squat main
1 × 5 @ 58%working
Rest 2:00
1 × 5 @ 68%working
Rest 2:00
2 × 5 @ 75%working
Rest 2:30
Light recovery squat sets
Overhead Press main
1 × 5 @ 68%working
Rest 2:00
1 × 5 @ 75%working
Rest 2:30
1 × 5 @ 83%working
Rest 3:00
1 × 5 @ 87.5%working
Rest 3:30
Deadlift main
1 × 5 @ 68%working
Rest 2:00
1 × 5 @ 75%working
Rest 2:30
1 × 5 @ 83%working
Rest 3:00
1 × 5 @ 87.5%working
Rest 4:00
Wednesday top set of 5 on Deadlift
Day 3 · Friday Heavy Triple & 1×8 Backoff
Squat main
1 × 5 @ 58%working
Rest 2:00
1 × 5 @ 68%working
Rest 2:00
1 × 5 @ 75%working
Rest 2:30
1 × 5 @ 83%working
Rest 3:00
1 × 3 @ 90%working
Rest 3:30
Heavy Friday triple (sets next Monday’s 5-rep target)
1 × 8 @ 75%working
Rest 2:30
1×8 hypertrophy backoff set
Bench Press main
1 × 5 @ 58%working
Rest 2:00
1 × 5 @ 68%working
Rest 2:00
1 × 5 @ 75%working
Rest 2:30
1 × 5 @ 83%working
Rest 3:00
1 × 3 @ 90%working
Rest 3:30
Heavy Friday triple (sets next Monday’s 5-rep target)
1 × 8 @ 75%working
Rest 2:30
1×8 hypertrophy backoff set
Barbell Row main
1 × 5 @ 58%working
Rest 2:00
1 × 5 @ 68%working
Rest 2:00
1 × 5 @ 75%working
Rest 2:30
1 × 5 @ 83%working
Rest 3:00
1 × 3 @ 90%working
Rest 3:30
Heavy Friday triple (sets next Monday’s 5-rep target)
1 × 8 @ 75%working
Rest 2:30
1×8 hypertrophy backoff set
Dip accessory
3 × 8working
Rest 1:30
Barbell Curl accessory
3 × 8working
Rest 1:15
Week 4
3
sessions
Week 4
3 sessions
Day 1 · Monday Ramping 5×5 (Squat, Bench, Row)
Squat main
1 × 5 @ 60%working
Rest 2:00
1 × 5 @ 70%working
Rest 2:00
1 × 5 @ 78%working
Rest 2:30
1 × 5 @ 85%working
Rest 3:00
1 × 5 @ 90%working
Rest 3:30
Monday top set of 5
Bench Press main
1 × 5 @ 60%working
Rest 2:00
1 × 5 @ 70%working
Rest 2:00
1 × 5 @ 78%working
Rest 2:30
1 × 5 @ 85%working
Rest 3:00
1 × 5 @ 90%working
Rest 3:30
Monday top set of 5
Barbell Row main
1 × 5 @ 60%working
Rest 2:00
1 × 5 @ 70%working
Rest 2:00
1 × 5 @ 78%working
Rest 2:30
1 × 5 @ 85%working
Rest 3:00
1 × 5 @ 90%working
Rest 3:30
Monday top set of 5
Day 2 · Wednesday Recovery Squat + Heavy Press & Deadlift
Squat main
1 × 5 @ 60%working
Rest 2:00
1 × 5 @ 70%working
Rest 2:00
2 × 5 @ 78%working
Rest 2:30
Light recovery squat sets
Overhead Press main
1 × 5 @ 70%working
Rest 2:00
1 × 5 @ 78%working
Rest 2:30
1 × 5 @ 85%working
Rest 3:00
1 × 5 @ 90%working
Rest 3:30
Deadlift main
1 × 5 @ 70%working
Rest 2:00
1 × 5 @ 78%working
Rest 2:30
1 × 5 @ 85%working
Rest 3:00
1 × 5 @ 90%working
Rest 4:00
Wednesday top set of 5 on Deadlift
Day 3 · Friday Heavy Triple & 1×8 Backoff
Squat main
1 × 5 @ 60%working
Rest 2:00
1 × 5 @ 70%working
Rest 2:00
1 × 5 @ 78%working
Rest 2:30
1 × 5 @ 85%working
Rest 3:00
1 × 3 @ 92.5%working
Rest 3:30
Heavy Friday triple (sets next Monday’s 5-rep target)
1 × 8 @ 78%working
Rest 2:30
1×8 hypertrophy backoff set
Bench Press main
1 × 5 @ 60%working
Rest 2:00
1 × 5 @ 70%working
Rest 2:00
1 × 5 @ 78%working
Rest 2:30
1 × 5 @ 85%working
Rest 3:00
1 × 3 @ 92.5%working
Rest 3:30
Heavy Friday triple (sets next Monday’s 5-rep target)
1 × 8 @ 78%working
Rest 2:30
1×8 hypertrophy backoff set
Barbell Row main
1 × 5 @ 60%working
Rest 2:00
1 × 5 @ 70%working
Rest 2:00
1 × 5 @ 78%working
Rest 2:30
1 × 5 @ 85%working
Rest 3:00
1 × 3 @ 92.5%working
Rest 3:30
Heavy Friday triple (sets next Monday’s 5-rep target)
1 × 8 @ 78%working
Rest 2:30
1×8 hypertrophy backoff set
Dip accessory
3 × 8working
Rest 1:30
Barbell Curl accessory
3 × 8working
Rest 1:15
Week 5
3
sessions
Week 5
3 sessions
Day 1 · Monday Ramping 5×5 (Squat, Bench, Row)
Squat main
1 × 5 @ 55%working
Rest 2:00
1 × 5 @ 65%working
Rest 2:00
1 × 5 @ 73%working
Rest 2:30
1 × 5 @ 80%working
Rest 3:00
1 × 5 @ 85%working
Rest 3:30
Monday top set of 5
Bench Press main
1 × 5 @ 55%working
Rest 2:00
1 × 5 @ 65%working
Rest 2:00
1 × 5 @ 73%working
Rest 2:30
1 × 5 @ 80%working
Rest 3:00
1 × 5 @ 85%working
Rest 3:30
Monday top set of 5
Barbell Row main
1 × 5 @ 55%working
Rest 2:00
1 × 5 @ 65%working
Rest 2:00
1 × 5 @ 73%working
Rest 2:30
1 × 5 @ 80%working
Rest 3:00
1 × 5 @ 85%working
Rest 3:30
Monday top set of 5
Day 2 · Wednesday Recovery Squat + Heavy Press & Deadlift
Squat main
1 × 5 @ 55%working
Rest 2:00
1 × 5 @ 65%working
Rest 2:00
2 × 5 @ 73%working
Rest 2:30
Light recovery squat sets
Overhead Press main
1 × 5 @ 65%working
Rest 2:00
1 × 5 @ 73%working
Rest 2:30
1 × 5 @ 80%working
Rest 3:00
1 × 5 @ 85%working
Rest 3:30
Deadlift main
1 × 5 @ 65%working
Rest 2:00
1 × 5 @ 73%working
Rest 2:30
1 × 5 @ 80%working
Rest 3:00
1 × 5 @ 85%working
Rest 4:00
Wednesday top set of 5 on Deadlift
Day 3 · Friday Heavy Triple & 1×8 Backoff
Squat main
1 × 5 @ 55%working
Rest 2:00
1 × 5 @ 65%working
Rest 2:00
1 × 5 @ 73%working
Rest 2:30
1 × 5 @ 80%working
Rest 3:00
1 × 3 @ 87.5%working
Rest 3:30
Heavy Friday triple (sets next Monday’s 5-rep target)
1 × 8 @ 73%working
Rest 2:30
1×8 hypertrophy backoff set
Bench Press main
1 × 5 @ 55%working
Rest 2:00
1 × 5 @ 65%working
Rest 2:00
1 × 5 @ 73%working
Rest 2:30
1 × 5 @ 80%working
Rest 3:00
1 × 3 @ 87.5%working
Rest 3:30
Heavy Friday triple (sets next Monday’s 5-rep target)
1 × 8 @ 73%working
Rest 2:30
1×8 hypertrophy backoff set
Barbell Row main
1 × 5 @ 55%working
Rest 2:00
1 × 5 @ 65%working
Rest 2:00
1 × 5 @ 73%working
Rest 2:30
1 × 5 @ 80%working
Rest 3:00
1 × 3 @ 87.5%working
Rest 3:30
Heavy Friday triple (sets next Monday’s 5-rep target)
1 × 8 @ 73%working
Rest 2:30
1×8 hypertrophy backoff set
Dip accessory
3 × 8working
Rest 1:30
Barbell Curl accessory
3 × 8working
Rest 1:15
Week 6
3
sessions
Week 6
3 sessions
Day 1 · Monday Ramping 5×5 (Squat, Bench, Row)
Squat main
1 × 5 @ 58%working
Rest 2:00
1 × 5 @ 68%working
Rest 2:00
1 × 5 @ 75%working
Rest 2:30
1 × 5 @ 83%working
Rest 3:00
1 × 5 @ 87.5%working
Rest 3:30
Monday top set of 5
Bench Press main
1 × 5 @ 58%working
Rest 2:00
1 × 5 @ 68%working
Rest 2:00
1 × 5 @ 75%working
Rest 2:30
1 × 5 @ 83%working
Rest 3:00
1 × 5 @ 87.5%working
Rest 3:30
Monday top set of 5
Barbell Row main
1 × 5 @ 58%working
Rest 2:00
1 × 5 @ 68%working
Rest 2:00
1 × 5 @ 75%working
Rest 2:30
1 × 5 @ 83%working
Rest 3:00
1 × 5 @ 87.5%working
Rest 3:30
Monday top set of 5
Day 2 · Wednesday Recovery Squat + Heavy Press & Deadlift
Squat main
1 × 5 @ 58%working
Rest 2:00
1 × 5 @ 68%working
Rest 2:00
2 × 5 @ 75%working
Rest 2:30
Light recovery squat sets
Overhead Press main
1 × 5 @ 68%working
Rest 2:00
1 × 5 @ 75%working
Rest 2:30
1 × 5 @ 83%working
Rest 3:00
1 × 5 @ 87.5%working
Rest 3:30
Deadlift main
1 × 5 @ 68%working
Rest 2:00
1 × 5 @ 75%working
Rest 2:30
1 × 5 @ 83%working
Rest 3:00
1 × 5 @ 87.5%working
Rest 4:00
Wednesday top set of 5 on Deadlift
Day 3 · Friday Heavy Triple & 1×8 Backoff
Squat main
1 × 5 @ 58%working
Rest 2:00
1 × 5 @ 68%working
Rest 2:00
1 × 5 @ 75%working
Rest 2:30
1 × 5 @ 83%working
Rest 3:00
1 × 3 @ 90%working
Rest 3:30
Heavy Friday triple (sets next Monday’s 5-rep target)
1 × 8 @ 75%working
Rest 2:30
1×8 hypertrophy backoff set
Bench Press main
1 × 5 @ 58%working
Rest 2:00
1 × 5 @ 68%working
Rest 2:00
1 × 5 @ 75%working
Rest 2:30
1 × 5 @ 83%working
Rest 3:00
1 × 3 @ 90%working
Rest 3:30
Heavy Friday triple (sets next Monday’s 5-rep target)
1 × 8 @ 75%working
Rest 2:30
1×8 hypertrophy backoff set
Barbell Row main
1 × 5 @ 58%working
Rest 2:00
1 × 5 @ 68%working
Rest 2:00
1 × 5 @ 75%working
Rest 2:30
1 × 5 @ 83%working
Rest 3:00
1 × 3 @ 90%working
Rest 3:30
Heavy Friday triple (sets next Monday’s 5-rep target)
1 × 8 @ 75%working
Rest 2:30
1×8 hypertrophy backoff set
Dip accessory
3 × 8working
Rest 1:30
Barbell Curl accessory
3 × 8working
Rest 1:15
Week 7
3
sessions
Week 7
3 sessions
Day 1 · Monday Ramping 5×5 (Squat, Bench, Row)
Squat main
1 × 5 @ 60%working
Rest 2:00
1 × 5 @ 70%working
Rest 2:00
1 × 5 @ 78%working
Rest 2:30
1 × 5 @ 85%working
Rest 3:00
1 × 5 @ 90%working
Rest 3:30
Monday top set of 5
Bench Press main
1 × 5 @ 60%working
Rest 2:00
1 × 5 @ 70%working
Rest 2:00
1 × 5 @ 78%working
Rest 2:30
1 × 5 @ 85%working
Rest 3:00
1 × 5 @ 90%working
Rest 3:30
Monday top set of 5
Barbell Row main
1 × 5 @ 60%working
Rest 2:00
1 × 5 @ 70%working
Rest 2:00
1 × 5 @ 78%working
Rest 2:30
1 × 5 @ 85%working
Rest 3:00
1 × 5 @ 90%working
Rest 3:30
Monday top set of 5
Day 2 · Wednesday Recovery Squat + Heavy Press & Deadlift
Squat main
1 × 5 @ 60%working
Rest 2:00
1 × 5 @ 70%working
Rest 2:00
2 × 5 @ 78%working
Rest 2:30
Light recovery squat sets
Overhead Press main
1 × 5 @ 70%working
Rest 2:00
1 × 5 @ 78%working
Rest 2:30
1 × 5 @ 85%working
Rest 3:00
1 × 5 @ 90%working
Rest 3:30
Deadlift main
1 × 5 @ 70%working
Rest 2:00
1 × 5 @ 78%working
Rest 2:30
1 × 5 @ 85%working
Rest 3:00
1 × 5 @ 90%working
Rest 4:00
Wednesday top set of 5 on Deadlift
Day 3 · Friday Heavy Triple & 1×8 Backoff
Squat main
1 × 5 @ 60%working
Rest 2:00
1 × 5 @ 70%working
Rest 2:00
1 × 5 @ 78%working
Rest 2:30
1 × 5 @ 85%working
Rest 3:00
1 × 3 @ 92.5%working
Rest 3:30
Heavy Friday triple (sets next Monday’s 5-rep target)
1 × 8 @ 78%working
Rest 2:30
1×8 hypertrophy backoff set
Bench Press main
1 × 5 @ 60%working
Rest 2:00
1 × 5 @ 70%working
Rest 2:00
1 × 5 @ 78%working
Rest 2:30
1 × 5 @ 85%working
Rest 3:00
1 × 3 @ 92.5%working
Rest 3:30
Heavy Friday triple (sets next Monday’s 5-rep target)
1 × 8 @ 78%working
Rest 2:30
1×8 hypertrophy backoff set
Barbell Row main
1 × 5 @ 60%working
Rest 2:00
1 × 5 @ 70%working
Rest 2:00
1 × 5 @ 78%working
Rest 2:30
1 × 5 @ 85%working
Rest 3:00
1 × 3 @ 92.5%working
Rest 3:30
Heavy Friday triple (sets next Monday’s 5-rep target)
1 × 8 @ 78%working
Rest 2:30
1×8 hypertrophy backoff set
Dip accessory
3 × 8working
Rest 1:30
Barbell Curl accessory
3 × 8working
Rest 1:15
Week 8
3
sessions
Week 8
3 sessions
Day 1 · Monday Ramping 5×5 (Squat, Bench, Row)
Squat main
1 × 5 @ 63%working
Rest 2:00
1 × 5 @ 73%working
Rest 2:00
1 × 5 @ 80%working
Rest 2:30
1 × 5 @ 88%working
Rest 3:00
1 × 5 @ 92.5%working
Rest 3:30
Monday top set of 5
Bench Press main
1 × 5 @ 63%working
Rest 2:00
1 × 5 @ 73%working
Rest 2:00
1 × 5 @ 80%working
Rest 2:30
1 × 5 @ 88%working
Rest 3:00
1 × 5 @ 92.5%working
Rest 3:30
Monday top set of 5
Barbell Row main
1 × 5 @ 63%working
Rest 2:00
1 × 5 @ 73%working
Rest 2:00
1 × 5 @ 80%working
Rest 2:30
1 × 5 @ 88%working
Rest 3:00
1 × 5 @ 92.5%working
Rest 3:30
Monday top set of 5
Day 2 · Wednesday Recovery Squat + Heavy Press & Deadlift
Squat main
1 × 5 @ 63%working
Rest 2:00
1 × 5 @ 73%working
Rest 2:00
2 × 5 @ 80%working
Rest 2:30
Light recovery squat sets
Overhead Press main
1 × 5 @ 73%working
Rest 2:00
1 × 5 @ 80%working
Rest 2:30
1 × 5 @ 88%working
Rest 3:00
1 × 5 @ 92.5%working
Rest 3:30
Deadlift main
1 × 5 @ 73%working
Rest 2:00
1 × 5 @ 80%working
Rest 2:30
1 × 5 @ 88%working
Rest 3:00
1 × 5 @ 92.5%working
Rest 4:00
Wednesday top set of 5 on Deadlift
Day 3 · Friday Heavy Triple & 1×8 Backoff
Squat main
1 × 5 @ 63%working
Rest 2:00
1 × 5 @ 73%working
Rest 2:00
1 × 5 @ 80%working
Rest 2:30
1 × 5 @ 88%working
Rest 3:00
1 × 3 @ 95%working
Rest 3:30
Heavy Friday triple (sets next Monday’s 5-rep target)
1 × 8 @ 80%working
Rest 2:30
1×8 hypertrophy backoff set
Bench Press main
1 × 5 @ 63%working
Rest 2:00
1 × 5 @ 73%working
Rest 2:00
1 × 5 @ 80%working
Rest 2:30
1 × 5 @ 88%working
Rest 3:00
1 × 3 @ 95%working
Rest 3:30
Heavy Friday triple (sets next Monday’s 5-rep target)
1 × 8 @ 80%working
Rest 2:30
1×8 hypertrophy backoff set
Barbell Row main
1 × 5 @ 63%working
Rest 2:00
1 × 5 @ 73%working
Rest 2:00
1 × 5 @ 80%working
Rest 2:30
1 × 5 @ 88%working
Rest 3:00
1 × 3 @ 95%working
Rest 3:30
Heavy Friday triple (sets next Monday’s 5-rep target)
1 × 8 @ 80%working
Rest 2:30
1×8 hypertrophy backoff set
Dip accessory
3 × 8working
Rest 1:30
Barbell Curl accessory
3 × 8working
Rest 1:15