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% | 285 lbs | 2×45 + 1×25 + 1×5 | — |
| Monday Ramping 5×5 (Squat, Bench, Row) | Squat | 1 | 5 | 63% | 340 lbs | 3×45 + 1×10 + 1×2.5 | — |
| Monday Ramping 5×5 (Squat, Bench, Row) | Squat | 1 | 5 | 70% | 380 lbs | 3×45 + 1×25 + 1×5 + 1×2.5 | — |
| Monday Ramping 5×5 (Squat, Bench, Row) | Squat | 1 | 5 | 78% | 420 lbs | 4×45 + 1×5 + 1×2.5 | — |
| Monday Ramping 5×5 (Squat, Bench, Row) | Squat | 1 | 5 | 82.5% | 445 lbs | 4×45 + 2×10 | Monday top set of 5 |
| Monday Ramping 5×5 (Squat, Bench, Row) | Bench Press | 1 | 5 | 53% | 210 lbs | 1×45 + 1×25 + 1×10 + 1×2.5 | — |
| Monday Ramping 5×5 (Squat, Bench, Row) | Bench Press | 1 | 5 | 63% | 250 lbs | 2×45 + 1×10 + 1×2.5 | — |
| Monday Ramping 5×5 (Squat, Bench, Row) | Bench Press | 1 | 5 | 70% | 280 lbs | 2×45 + 1×25 + 1×2.5 | — |
| Monday Ramping 5×5 (Squat, Bench, Row) | Bench Press | 1 | 5 | 78% | 310 lbs | 2×45 + 1×25 + 1×10 + 1×5 + 1×2.5 | — |
| Monday Ramping 5×5 (Squat, Bench, Row) | Bench Press | 1 | 5 | 82.5% | 330 lbs | 3×45 + 1×5 + 1×2.5 | Monday top set of 5 |
| Monday Ramping 5×5 (Squat, Bench, Row) | Barbell Row | 1 | 5 | 53% | 190 lbs | 1×45 + 1×25 + 1×2.5 | — |
| Monday Ramping 5×5 (Squat, Bench, Row) | Barbell Row | 1 | 5 | 63% | 225 lbs | 2×45 | — |
| Monday Ramping 5×5 (Squat, Bench, Row) | Barbell Row | 1 | 5 | 70% | 250 lbs | 2×45 + 1×10 + 1×2.5 | — |
| Monday Ramping 5×5 (Squat, Bench, Row) | Barbell Row | 1 | 5 | 78% | 280 lbs | 2×45 + 1×25 + 1×2.5 | — |
| Monday Ramping 5×5 (Squat, Bench, Row) | Barbell Row | 1 | 5 | 82.5% | 295 lbs | 2×45 + 1×25 + 1×10 | Monday top set of 5 |
| Wednesday Recovery Squat + Heavy Press & Deadlift | Squat | 1 | 5 | 53% | 285 lbs | 2×45 + 1×25 + 1×5 | — |
| Wednesday Recovery Squat + Heavy Press & Deadlift | Squat | 1 | 5 | 63% | 340 lbs | 3×45 + 1×10 + 1×2.5 | — |
| Wednesday Recovery Squat + Heavy Press & Deadlift | Squat | 2 | 5 | 70% | 380 lbs | 3×45 + 1×25 + 1×5 + 1×2.5 | Light recovery squat sets |
| Wednesday Recovery Squat + Heavy Press & Deadlift | Overhead Press | 1 | 5 | 63% | 165 lbs | 1×45 + 1×10 + 1×5 | — |
| Wednesday Recovery Squat + Heavy Press & Deadlift | Overhead Press | 1 | 5 | 70% | 180 lbs | 1×45 + 2×10 + 1×2.5 | — |
| Wednesday Recovery Squat + Heavy Press & Deadlift | Overhead Press | 1 | 5 | 78% | 200 lbs | 1×45 + 1×25 + 1×5 + 1×2.5 | — |
| Wednesday Recovery Squat + Heavy Press & Deadlift | Overhead Press | 1 | 5 | 82.5% | 215 lbs | 1×45 + 1×25 + 1×10 + 1×5 | — |
| Wednesday Recovery Squat + Heavy Press & Deadlift | Deadlift | 1 | 5 | 63% | 410 lbs | 4×45 + 1×2.5 | — |
| Wednesday Recovery Squat + Heavy Press & Deadlift | Deadlift | 1 | 5 | 70% | 455 lbs | 4×45 + 1×25 | — |
| Wednesday Recovery Squat + Heavy Press & Deadlift | Deadlift | 1 | 5 | 78% | 505 lbs | 5×45 + 1×5 | — |
| Wednesday Recovery Squat + Heavy Press & Deadlift | Deadlift | 1 | 5 | 82.5% | 535 lbs | 5×45 + 2×10 | Wednesday top set of 5 on Deadlift |
| Friday Heavy Triple & 1×8 Backoff | Squat | 1 | 5 | 53% | 285 lbs | 2×45 + 1×25 + 1×5 | — |
| Friday Heavy Triple & 1×8 Backoff | Squat | 1 | 5 | 63% | 340 lbs | 3×45 + 1×10 + 1×2.5 | — |
| Friday Heavy Triple & 1×8 Backoff | Squat | 1 | 5 | 70% | 380 lbs | 3×45 + 1×25 + 1×5 + 1×2.5 | — |
| Friday Heavy Triple & 1×8 Backoff | Squat | 1 | 5 | 78% | 420 lbs | 4×45 + 1×5 + 1×2.5 | — |
| Friday Heavy Triple & 1×8 Backoff | Squat | 1 | 3 | 85% | 460 lbs | 4×45 + 1×25 + 1×2.5 | Heavy Friday triple (sets next Monday’s 5-rep target) |
| Friday Heavy Triple & 1×8 Backoff | Squat | 1 | 8 | 70% | 380 lbs | 3×45 + 1×25 + 1×5 + 1×2.5 | 1×8 hypertrophy backoff set |
| Friday Heavy Triple & 1×8 Backoff | Bench Press | 1 | 5 | 53% | 210 lbs | 1×45 + 1×25 + 1×10 + 1×2.5 | — |
| Friday Heavy Triple & 1×8 Backoff | Bench Press | 1 | 5 | 63% | 250 lbs | 2×45 + 1×10 + 1×2.5 | — |
| Friday Heavy Triple & 1×8 Backoff | Bench Press | 1 | 5 | 70% | 280 lbs | 2×45 + 1×25 + 1×2.5 | — |
| Friday Heavy Triple & 1×8 Backoff | Bench Press | 1 | 5 | 78% | 310 lbs | 2×45 + 1×25 + 1×10 + 1×5 + 1×2.5 | — |
| Friday Heavy Triple & 1×8 Backoff | Bench Press | 1 | 3 | 85% | 340 lbs | 3×45 + 1×10 + 1×2.5 | Heavy Friday triple (sets next Monday’s 5-rep target) |
| Friday Heavy Triple & 1×8 Backoff | Bench Press | 1 | 8 | 70% | 280 lbs | 2×45 + 1×25 + 1×2.5 | 1×8 hypertrophy backoff set |
| Friday Heavy Triple & 1×8 Backoff | Barbell Row | 1 | 5 | 53% | 190 lbs | 1×45 + 1×25 + 1×2.5 | — |
| Friday Heavy Triple & 1×8 Backoff | Barbell Row | 1 | 5 | 63% | 225 lbs | 2×45 | — |
| Friday Heavy Triple & 1×8 Backoff | Barbell Row | 1 | 5 | 70% | 250 lbs | 2×45 + 1×10 + 1×2.5 | — |
| Friday Heavy Triple & 1×8 Backoff | Barbell Row | 1 | 5 | 78% | 280 lbs | 2×45 + 1×25 + 1×2.5 | — |
| Friday Heavy Triple & 1×8 Backoff | Barbell Row | 1 | 3 | 85% | 305 lbs | 2×45 + 1×25 + 1×10 + 1×5 | Heavy Friday triple (sets next Monday’s 5-rep target) |
| Friday Heavy Triple & 1×8 Backoff | Barbell Row | 1 | 8 | 70% | 250 lbs | 2×45 + 1×10 + 1×2.5 | 1×8 hypertrophy backoff set |
| Friday Heavy Triple & 1×8 Backoff | Dip | 3 | 8 | — | — | — | — |
| Friday Heavy Triple & 1×8 Backoff | Barbell Curl | 3 | 8 | — | — | — | — |
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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