The program
Madcow 5×5
Bill Starr’s classic 3-day intermediate ramping 5×5 routine using ascending 5-rep sets on Monday, recovery squats + heavy Deadlift/Overhead Press on Wednesday, and a heavy Friday triple + 8-rep backoff set.
- Schedule
- 3 days/wk
- 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
Enter your current lifts to preview every week’s weights, download Excel/CSV, or start tracking in your browser.
Lifts marked “Estimated from your lifts” are guesses based on the lifts in your link — edit or clear any lift you haven’t tested yet.
Spreadsheet Preview
| Day | Exercise | Sets | Reps | % | Weight (lbs) | Plates / side | Notes |
|---|---|---|---|---|---|---|---|
| Monday Ramping 5×5 (Squat, Bench, Row) | Squat | 1 | 5 | 53% | 335 lbs | 3×45 + 1×10 | — |
| Monday Ramping 5×5 (Squat, Bench, Row) | Squat | 1 | 5 | 63% | 395 lbs | 3×45 + 1×25 + 1×10 + 1×5 | — |
| Monday Ramping 5×5 (Squat, Bench, Row) | Squat | 1 | 5 | 70% | 440 lbs | 4×45 + 1×10 + 1×5 + 1×2.5 | — |
| Monday Ramping 5×5 (Squat, Bench, Row) | Squat | 1 | 5 | 78% | 490 lbs | 4×45 + 1×25 + 1×10 + 1×5 + 1×2.5 | — |
| Monday Ramping 5×5 (Squat, Bench, Row) | Squat | 1 | 5 | 82.5% | 520 lbs | 5×45 + 1×10 + 1×2.5 | Monday top set of 5 |
| Monday Ramping 5×5 (Squat, Bench, Row) | Bench Press | 1 | 5 | 53% | 245 lbs | 2×45 + 1×10 | — |
| Monday Ramping 5×5 (Squat, Bench, Row) | Bench Press | 1 | 5 | 63% | 295 lbs | 2×45 + 1×25 + 1×10 | — |
| Monday Ramping 5×5 (Squat, Bench, Row) | Bench Press | 1 | 5 | 70% | 325 lbs | 3×45 + 1×5 | — |
| Monday Ramping 5×5 (Squat, Bench, Row) | Bench Press | 1 | 5 | 78% | 365 lbs | 3×45 + 1×25 | — |
| Monday Ramping 5×5 (Squat, Bench, Row) | Bench Press | 1 | 5 | 82.5% | 385 lbs | 3×45 + 1×25 + 1×10 | Monday top set of 5 |
| Monday Ramping 5×5 (Squat, Bench, Row) | Barbell Row | 1 | 5 | 53% | 225 lbs | 2×45 | — |
| Monday Ramping 5×5 (Squat, Bench, Row) | Barbell Row | 1 | 5 | 63% | 265 lbs | 2×45 + 2×10 | — |
| Monday Ramping 5×5 (Squat, Bench, Row) | Barbell Row | 1 | 5 | 70% | 295 lbs | 2×45 + 1×25 + 1×10 | — |
| Monday Ramping 5×5 (Squat, Bench, Row) | Barbell Row | 1 | 5 | 78% | 330 lbs | 3×45 + 1×5 + 1×2.5 | — |
| Monday Ramping 5×5 (Squat, Bench, Row) | Barbell Row | 1 | 5 | 82.5% | 345 lbs | 3×45 + 1×10 + 1×5 | Monday top set of 5 |
| Wednesday Recovery Squat + Heavy Press & Deadlift | Squat | 1 | 5 | 53% | 335 lbs | 3×45 + 1×10 | — |
| Wednesday Recovery Squat + Heavy Press & Deadlift | Squat | 1 | 5 | 63% | 395 lbs | 3×45 + 1×25 + 1×10 + 1×5 | — |
| Wednesday Recovery Squat + Heavy Press & Deadlift | Squat | 2 | 5 | 70% | 440 lbs | 4×45 + 1×10 + 1×5 + 1×2.5 | Light recovery squat sets |
| Wednesday Recovery Squat + Heavy Press & Deadlift | Overhead Press | 1 | 5 | 63% | 190 lbs | 1×45 + 1×25 + 1×2.5 | — |
| Wednesday Recovery Squat + Heavy Press & Deadlift | Overhead Press | 1 | 5 | 70% | 210 lbs | 1×45 + 1×25 + 1×10 + 1×2.5 | — |
| Wednesday Recovery Squat + Heavy Press & Deadlift | Overhead Press | 1 | 5 | 78% | 235 lbs | 2×45 + 1×5 | — |
| Wednesday Recovery Squat + Heavy Press & Deadlift | Overhead Press | 1 | 5 | 82.5% | 250 lbs | 2×45 + 1×10 + 1×2.5 | — |
| Wednesday Recovery Squat + Heavy Press & Deadlift | Deadlift | 1 | 5 | 63% | 475 lbs | 4×45 + 1×25 + 1×10 | — |
| Wednesday Recovery Squat + Heavy Press & Deadlift | Deadlift | 1 | 5 | 70% | 530 lbs | 5×45 + 1×10 + 1×5 + 1×2.5 | — |
| Wednesday Recovery Squat + Heavy Press & Deadlift | Deadlift | 1 | 5 | 78% | 590 lbs | 6×45 + 1×2.5 | — |
| Wednesday Recovery Squat + Heavy Press & Deadlift | Deadlift | 1 | 5 | 82.5% | 625 lbs | 6×45 + 2×10 | Wednesday top set of 5 on Deadlift |
| Friday Heavy Triple & 1×8 Backoff | Squat | 1 | 5 | 53% | 335 lbs | 3×45 + 1×10 | — |
| Friday Heavy Triple & 1×8 Backoff | Squat | 1 | 5 | 63% | 395 lbs | 3×45 + 1×25 + 1×10 + 1×5 | — |
| Friday Heavy Triple & 1×8 Backoff | Squat | 1 | 5 | 70% | 440 lbs | 4×45 + 1×10 + 1×5 + 1×2.5 | — |
| Friday Heavy Triple & 1×8 Backoff | Squat | 1 | 5 | 78% | 490 lbs | 4×45 + 1×25 + 1×10 + 1×5 + 1×2.5 | — |
| Friday Heavy Triple & 1×8 Backoff | Squat | 1 | 3 | 85% | 535 lbs | 5×45 + 2×10 | Heavy Friday triple (sets next Monday’s 5-rep target) |
| Friday Heavy Triple & 1×8 Backoff | Squat | 1 | 8 | 70% | 440 lbs | 4×45 + 1×10 + 1×5 + 1×2.5 | 1×8 hypertrophy backoff set |
| Friday Heavy Triple & 1×8 Backoff | Bench Press | 1 | 5 | 53% | 245 lbs | 2×45 + 1×10 | — |
| Friday Heavy Triple & 1×8 Backoff | Bench Press | 1 | 5 | 63% | 295 lbs | 2×45 + 1×25 + 1×10 | — |
| Friday Heavy Triple & 1×8 Backoff | Bench Press | 1 | 5 | 70% | 325 lbs | 3×45 + 1×5 | — |
| Friday Heavy Triple & 1×8 Backoff | Bench Press | 1 | 5 | 78% | 365 lbs | 3×45 + 1×25 | — |
| Friday Heavy Triple & 1×8 Backoff | Bench Press | 1 | 3 | 85% | 395 lbs | 3×45 + 1×25 + 1×10 + 1×5 | Heavy Friday triple (sets next Monday’s 5-rep target) |
| Friday Heavy Triple & 1×8 Backoff | Bench Press | 1 | 8 | 70% | 325 lbs | 3×45 + 1×5 | 1×8 hypertrophy backoff set |
| Friday Heavy Triple & 1×8 Backoff | Barbell Row | 1 | 5 | 53% | 225 lbs | 2×45 | — |
| Friday Heavy Triple & 1×8 Backoff | Barbell Row | 1 | 5 | 63% | 265 lbs | 2×45 + 2×10 | — |
| Friday Heavy Triple & 1×8 Backoff | Barbell Row | 1 | 5 | 70% | 295 lbs | 2×45 + 1×25 + 1×10 | — |
| Friday Heavy Triple & 1×8 Backoff | Barbell Row | 1 | 5 | 78% | 330 lbs | 3×45 + 1×5 + 1×2.5 | — |
| Friday Heavy Triple & 1×8 Backoff | Barbell Row | 1 | 3 | 85% | 355 lbs | 3×45 + 2×10 | Heavy Friday triple (sets next Monday’s 5-rep target) |
| Friday Heavy Triple & 1×8 Backoff | Barbell Row | 1 | 8 | 70% | 295 lbs | 2×45 + 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 | — | — | — | — |
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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
How progression works
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% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 63% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 70% (start light, add 5 lb/session)working
Rest 2:30
1 × 5 @ 78% (start light, add 5 lb/session)working
Rest 3:00
1 × 5 @ 82.5% (start light, add 5 lb/session)working
Rest 3:30
Monday top set of 5
Bench Press main
1 × 5 @ 53% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 63% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 70% (start light, add 5 lb/session)working
Rest 2:30
1 × 5 @ 78% (start light, add 5 lb/session)working
Rest 3:00
1 × 5 @ 82.5% (start light, add 5 lb/session)working
Rest 3:30
Monday top set of 5
Barbell Row main
1 × 5 @ 53% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 63% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 70% (start light, add 5 lb/session)working
Rest 2:30
1 × 5 @ 78% (start light, add 5 lb/session)working
Rest 3:00
1 × 5 @ 82.5% (start light, add 5 lb/session)working
Rest 3:30
Monday top set of 5
Day 2 · Wednesday Recovery Squat + Heavy Press & Deadlift
Squat main
1 × 5 @ 53% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 63% (start light, add 5 lb/session)working
Rest 2:00
2 × 5 @ 70% (start light, add 5 lb/session)working
Rest 2:30
Light recovery squat sets
Overhead Press main
1 × 5 @ 63% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 70% (start light, add 5 lb/session)working
Rest 2:30
1 × 5 @ 78% (start light, add 5 lb/session)working
Rest 3:00
1 × 5 @ 82.5% (start light, add 5 lb/session)working
Rest 3:30
Deadlift main
1 × 5 @ 63% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 70% (start light, add 5 lb/session)working
Rest 2:30
1 × 5 @ 78% (start light, add 5 lb/session)working
Rest 3:00
1 × 5 @ 82.5% (start light, add 5 lb/session)working
Rest 4:00
Wednesday top set of 5 on Deadlift
Day 3 · Friday Heavy Triple & 1×8 Backoff
Squat main
1 × 5 @ 53% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 63% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 70% (start light, add 5 lb/session)working
Rest 2:30
1 × 5 @ 78% (start light, add 5 lb/session)working
Rest 3:00
1 × 3 @ 85% (start light, add 5 lb/session)working
Rest 3:30
Heavy Friday triple (sets next Monday’s 5-rep target)
1 × 8 @ 70% (start light, add 5 lb/session)working
Rest 2:30
1×8 hypertrophy backoff set
Bench Press main
1 × 5 @ 53% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 63% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 70% (start light, add 5 lb/session)working
Rest 2:30
1 × 5 @ 78% (start light, add 5 lb/session)working
Rest 3:00
1 × 3 @ 85% (start light, add 5 lb/session)working
Rest 3:30
Heavy Friday triple (sets next Monday’s 5-rep target)
1 × 8 @ 70% (start light, add 5 lb/session)working
Rest 2:30
1×8 hypertrophy backoff set
Barbell Row main
1 × 5 @ 53% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 63% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 70% (start light, add 5 lb/session)working
Rest 2:30
1 × 5 @ 78% (start light, add 5 lb/session)working
Rest 3:00
1 × 3 @ 85% (start light, add 5 lb/session)working
Rest 3:30
Heavy Friday triple (sets next Monday’s 5-rep target)
1 × 8 @ 70% (start light, add 5 lb/session)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% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 65% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 73% (start light, add 5 lb/session)working
Rest 2:30
1 × 5 @ 80% (start light, add 5 lb/session)working
Rest 3:00
1 × 5 @ 85% (start light, add 5 lb/session)working
Rest 3:30
Monday top set of 5
Bench Press main
1 × 5 @ 55% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 65% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 73% (start light, add 5 lb/session)working
Rest 2:30
1 × 5 @ 80% (start light, add 5 lb/session)working
Rest 3:00
1 × 5 @ 85% (start light, add 5 lb/session)working
Rest 3:30
Monday top set of 5
Barbell Row main
1 × 5 @ 55% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 65% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 73% (start light, add 5 lb/session)working
Rest 2:30
1 × 5 @ 80% (start light, add 5 lb/session)working
Rest 3:00
1 × 5 @ 85% (start light, add 5 lb/session)working
Rest 3:30
Monday top set of 5
Day 2 · Wednesday Recovery Squat + Heavy Press & Deadlift
Squat main
1 × 5 @ 55% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 65% (start light, add 5 lb/session)working
Rest 2:00
2 × 5 @ 73% (start light, add 5 lb/session)working
Rest 2:30
Light recovery squat sets
Overhead Press main
1 × 5 @ 65% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 73% (start light, add 5 lb/session)working
Rest 2:30
1 × 5 @ 80% (start light, add 5 lb/session)working
Rest 3:00
1 × 5 @ 85% (start light, add 5 lb/session)working
Rest 3:30
Deadlift main
1 × 5 @ 65% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 73% (start light, add 5 lb/session)working
Rest 2:30
1 × 5 @ 80% (start light, add 5 lb/session)working
Rest 3:00
1 × 5 @ 85% (start light, add 5 lb/session)working
Rest 4:00
Wednesday top set of 5 on Deadlift
Day 3 · Friday Heavy Triple & 1×8 Backoff
Squat main
1 × 5 @ 55% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 65% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 73% (start light, add 5 lb/session)working
Rest 2:30
1 × 5 @ 80% (start light, add 5 lb/session)working
Rest 3:00
1 × 3 @ 87.5% (start light, add 5 lb/session)working
Rest 3:30
Heavy Friday triple (sets next Monday’s 5-rep target)
1 × 8 @ 73% (start light, add 5 lb/session)working
Rest 2:30
1×8 hypertrophy backoff set
Bench Press main
1 × 5 @ 55% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 65% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 73% (start light, add 5 lb/session)working
Rest 2:30
1 × 5 @ 80% (start light, add 5 lb/session)working
Rest 3:00
1 × 3 @ 87.5% (start light, add 5 lb/session)working
Rest 3:30
Heavy Friday triple (sets next Monday’s 5-rep target)
1 × 8 @ 73% (start light, add 5 lb/session)working
Rest 2:30
1×8 hypertrophy backoff set
Barbell Row main
1 × 5 @ 55% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 65% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 73% (start light, add 5 lb/session)working
Rest 2:30
1 × 5 @ 80% (start light, add 5 lb/session)working
Rest 3:00
1 × 3 @ 87.5% (start light, add 5 lb/session)working
Rest 3:30
Heavy Friday triple (sets next Monday’s 5-rep target)
1 × 8 @ 73% (start light, add 5 lb/session)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% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 68% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 75% (start light, add 5 lb/session)working
Rest 2:30
1 × 5 @ 83% (start light, add 5 lb/session)working
Rest 3:00
1 × 5 @ 87.5% (start light, add 5 lb/session)working
Rest 3:30
Monday top set of 5
Bench Press main
1 × 5 @ 58% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 68% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 75% (start light, add 5 lb/session)working
Rest 2:30
1 × 5 @ 83% (start light, add 5 lb/session)working
Rest 3:00
1 × 5 @ 87.5% (start light, add 5 lb/session)working
Rest 3:30
Monday top set of 5
Barbell Row main
1 × 5 @ 58% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 68% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 75% (start light, add 5 lb/session)working
Rest 2:30
1 × 5 @ 83% (start light, add 5 lb/session)working
Rest 3:00
1 × 5 @ 87.5% (start light, add 5 lb/session)working
Rest 3:30
Monday top set of 5
Day 2 · Wednesday Recovery Squat + Heavy Press & Deadlift
Squat main
1 × 5 @ 58% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 68% (start light, add 5 lb/session)working
Rest 2:00
2 × 5 @ 75% (start light, add 5 lb/session)working
Rest 2:30
Light recovery squat sets
Overhead Press main
1 × 5 @ 68% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 75% (start light, add 5 lb/session)working
Rest 2:30
1 × 5 @ 83% (start light, add 5 lb/session)working
Rest 3:00
1 × 5 @ 87.5% (start light, add 5 lb/session)working
Rest 3:30
Deadlift main
1 × 5 @ 68% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 75% (start light, add 5 lb/session)working
Rest 2:30
1 × 5 @ 83% (start light, add 5 lb/session)working
Rest 3:00
1 × 5 @ 87.5% (start light, add 5 lb/session)working
Rest 4:00
Wednesday top set of 5 on Deadlift
Day 3 · Friday Heavy Triple & 1×8 Backoff
Squat main
1 × 5 @ 58% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 68% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 75% (start light, add 5 lb/session)working
Rest 2:30
1 × 5 @ 83% (start light, add 5 lb/session)working
Rest 3:00
1 × 3 @ 90% (start light, add 5 lb/session)working
Rest 3:30
Heavy Friday triple (sets next Monday’s 5-rep target)
1 × 8 @ 75% (start light, add 5 lb/session)working
Rest 2:30
1×8 hypertrophy backoff set
Bench Press main
1 × 5 @ 58% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 68% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 75% (start light, add 5 lb/session)working
Rest 2:30
1 × 5 @ 83% (start light, add 5 lb/session)working
Rest 3:00
1 × 3 @ 90% (start light, add 5 lb/session)working
Rest 3:30
Heavy Friday triple (sets next Monday’s 5-rep target)
1 × 8 @ 75% (start light, add 5 lb/session)working
Rest 2:30
1×8 hypertrophy backoff set
Barbell Row main
1 × 5 @ 58% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 68% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 75% (start light, add 5 lb/session)working
Rest 2:30
1 × 5 @ 83% (start light, add 5 lb/session)working
Rest 3:00
1 × 3 @ 90% (start light, add 5 lb/session)working
Rest 3:30
Heavy Friday triple (sets next Monday’s 5-rep target)
1 × 8 @ 75% (start light, add 5 lb/session)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% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 70% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 78% (start light, add 5 lb/session)working
Rest 2:30
1 × 5 @ 85% (start light, add 5 lb/session)working
Rest 3:00
1 × 5 @ 90% (start light, add 5 lb/session)working
Rest 3:30
Monday top set of 5
Bench Press main
1 × 5 @ 60% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 70% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 78% (start light, add 5 lb/session)working
Rest 2:30
1 × 5 @ 85% (start light, add 5 lb/session)working
Rest 3:00
1 × 5 @ 90% (start light, add 5 lb/session)working
Rest 3:30
Monday top set of 5
Barbell Row main
1 × 5 @ 60% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 70% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 78% (start light, add 5 lb/session)working
Rest 2:30
1 × 5 @ 85% (start light, add 5 lb/session)working
Rest 3:00
1 × 5 @ 90% (start light, add 5 lb/session)working
Rest 3:30
Monday top set of 5
Day 2 · Wednesday Recovery Squat + Heavy Press & Deadlift
Squat main
1 × 5 @ 60% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 70% (start light, add 5 lb/session)working
Rest 2:00
2 × 5 @ 78% (start light, add 5 lb/session)working
Rest 2:30
Light recovery squat sets
Overhead Press main
1 × 5 @ 70% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 78% (start light, add 5 lb/session)working
Rest 2:30
1 × 5 @ 85% (start light, add 5 lb/session)working
Rest 3:00
1 × 5 @ 90% (start light, add 5 lb/session)working
Rest 3:30
Deadlift main
1 × 5 @ 70% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 78% (start light, add 5 lb/session)working
Rest 2:30
1 × 5 @ 85% (start light, add 5 lb/session)working
Rest 3:00
1 × 5 @ 90% (start light, add 5 lb/session)working
Rest 4:00
Wednesday top set of 5 on Deadlift
Day 3 · Friday Heavy Triple & 1×8 Backoff
Squat main
1 × 5 @ 60% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 70% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 78% (start light, add 5 lb/session)working
Rest 2:30
1 × 5 @ 85% (start light, add 5 lb/session)working
Rest 3:00
1 × 3 @ 92.5% (start light, add 5 lb/session)working
Rest 3:30
Heavy Friday triple (sets next Monday’s 5-rep target)
1 × 8 @ 78% (start light, add 5 lb/session)working
Rest 2:30
1×8 hypertrophy backoff set
Bench Press main
1 × 5 @ 60% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 70% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 78% (start light, add 5 lb/session)working
Rest 2:30
1 × 5 @ 85% (start light, add 5 lb/session)working
Rest 3:00
1 × 3 @ 92.5% (start light, add 5 lb/session)working
Rest 3:30
Heavy Friday triple (sets next Monday’s 5-rep target)
1 × 8 @ 78% (start light, add 5 lb/session)working
Rest 2:30
1×8 hypertrophy backoff set
Barbell Row main
1 × 5 @ 60% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 70% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 78% (start light, add 5 lb/session)working
Rest 2:30
1 × 5 @ 85% (start light, add 5 lb/session)working
Rest 3:00
1 × 3 @ 92.5% (start light, add 5 lb/session)working
Rest 3:30
Heavy Friday triple (sets next Monday’s 5-rep target)
1 × 8 @ 78% (start light, add 5 lb/session)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% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 65% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 73% (start light, add 5 lb/session)working
Rest 2:30
1 × 5 @ 80% (start light, add 5 lb/session)working
Rest 3:00
1 × 5 @ 85% (start light, add 5 lb/session)working
Rest 3:30
Monday top set of 5
Bench Press main
1 × 5 @ 55% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 65% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 73% (start light, add 5 lb/session)working
Rest 2:30
1 × 5 @ 80% (start light, add 5 lb/session)working
Rest 3:00
1 × 5 @ 85% (start light, add 5 lb/session)working
Rest 3:30
Monday top set of 5
Barbell Row main
1 × 5 @ 55% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 65% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 73% (start light, add 5 lb/session)working
Rest 2:30
1 × 5 @ 80% (start light, add 5 lb/session)working
Rest 3:00
1 × 5 @ 85% (start light, add 5 lb/session)working
Rest 3:30
Monday top set of 5
Day 2 · Wednesday Recovery Squat + Heavy Press & Deadlift
Squat main
1 × 5 @ 55% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 65% (start light, add 5 lb/session)working
Rest 2:00
2 × 5 @ 73% (start light, add 5 lb/session)working
Rest 2:30
Light recovery squat sets
Overhead Press main
1 × 5 @ 65% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 73% (start light, add 5 lb/session)working
Rest 2:30
1 × 5 @ 80% (start light, add 5 lb/session)working
Rest 3:00
1 × 5 @ 85% (start light, add 5 lb/session)working
Rest 3:30
Deadlift main
1 × 5 @ 65% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 73% (start light, add 5 lb/session)working
Rest 2:30
1 × 5 @ 80% (start light, add 5 lb/session)working
Rest 3:00
1 × 5 @ 85% (start light, add 5 lb/session)working
Rest 4:00
Wednesday top set of 5 on Deadlift
Day 3 · Friday Heavy Triple & 1×8 Backoff
Squat main
1 × 5 @ 55% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 65% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 73% (start light, add 5 lb/session)working
Rest 2:30
1 × 5 @ 80% (start light, add 5 lb/session)working
Rest 3:00
1 × 3 @ 87.5% (start light, add 5 lb/session)working
Rest 3:30
Heavy Friday triple (sets next Monday’s 5-rep target)
1 × 8 @ 73% (start light, add 5 lb/session)working
Rest 2:30
1×8 hypertrophy backoff set
Bench Press main
1 × 5 @ 55% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 65% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 73% (start light, add 5 lb/session)working
Rest 2:30
1 × 5 @ 80% (start light, add 5 lb/session)working
Rest 3:00
1 × 3 @ 87.5% (start light, add 5 lb/session)working
Rest 3:30
Heavy Friday triple (sets next Monday’s 5-rep target)
1 × 8 @ 73% (start light, add 5 lb/session)working
Rest 2:30
1×8 hypertrophy backoff set
Barbell Row main
1 × 5 @ 55% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 65% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 73% (start light, add 5 lb/session)working
Rest 2:30
1 × 5 @ 80% (start light, add 5 lb/session)working
Rest 3:00
1 × 3 @ 87.5% (start light, add 5 lb/session)working
Rest 3:30
Heavy Friday triple (sets next Monday’s 5-rep target)
1 × 8 @ 73% (start light, add 5 lb/session)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% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 68% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 75% (start light, add 5 lb/session)working
Rest 2:30
1 × 5 @ 83% (start light, add 5 lb/session)working
Rest 3:00
1 × 5 @ 87.5% (start light, add 5 lb/session)working
Rest 3:30
Monday top set of 5
Bench Press main
1 × 5 @ 58% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 68% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 75% (start light, add 5 lb/session)working
Rest 2:30
1 × 5 @ 83% (start light, add 5 lb/session)working
Rest 3:00
1 × 5 @ 87.5% (start light, add 5 lb/session)working
Rest 3:30
Monday top set of 5
Barbell Row main
1 × 5 @ 58% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 68% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 75% (start light, add 5 lb/session)working
Rest 2:30
1 × 5 @ 83% (start light, add 5 lb/session)working
Rest 3:00
1 × 5 @ 87.5% (start light, add 5 lb/session)working
Rest 3:30
Monday top set of 5
Day 2 · Wednesday Recovery Squat + Heavy Press & Deadlift
Squat main
1 × 5 @ 58% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 68% (start light, add 5 lb/session)working
Rest 2:00
2 × 5 @ 75% (start light, add 5 lb/session)working
Rest 2:30
Light recovery squat sets
Overhead Press main
1 × 5 @ 68% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 75% (start light, add 5 lb/session)working
Rest 2:30
1 × 5 @ 83% (start light, add 5 lb/session)working
Rest 3:00
1 × 5 @ 87.5% (start light, add 5 lb/session)working
Rest 3:30
Deadlift main
1 × 5 @ 68% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 75% (start light, add 5 lb/session)working
Rest 2:30
1 × 5 @ 83% (start light, add 5 lb/session)working
Rest 3:00
1 × 5 @ 87.5% (start light, add 5 lb/session)working
Rest 4:00
Wednesday top set of 5 on Deadlift
Day 3 · Friday Heavy Triple & 1×8 Backoff
Squat main
1 × 5 @ 58% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 68% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 75% (start light, add 5 lb/session)working
Rest 2:30
1 × 5 @ 83% (start light, add 5 lb/session)working
Rest 3:00
1 × 3 @ 90% (start light, add 5 lb/session)working
Rest 3:30
Heavy Friday triple (sets next Monday’s 5-rep target)
1 × 8 @ 75% (start light, add 5 lb/session)working
Rest 2:30
1×8 hypertrophy backoff set
Bench Press main
1 × 5 @ 58% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 68% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 75% (start light, add 5 lb/session)working
Rest 2:30
1 × 5 @ 83% (start light, add 5 lb/session)working
Rest 3:00
1 × 3 @ 90% (start light, add 5 lb/session)working
Rest 3:30
Heavy Friday triple (sets next Monday’s 5-rep target)
1 × 8 @ 75% (start light, add 5 lb/session)working
Rest 2:30
1×8 hypertrophy backoff set
Barbell Row main
1 × 5 @ 58% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 68% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 75% (start light, add 5 lb/session)working
Rest 2:30
1 × 5 @ 83% (start light, add 5 lb/session)working
Rest 3:00
1 × 3 @ 90% (start light, add 5 lb/session)working
Rest 3:30
Heavy Friday triple (sets next Monday’s 5-rep target)
1 × 8 @ 75% (start light, add 5 lb/session)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% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 70% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 78% (start light, add 5 lb/session)working
Rest 2:30
1 × 5 @ 85% (start light, add 5 lb/session)working
Rest 3:00
1 × 5 @ 90% (start light, add 5 lb/session)working
Rest 3:30
Monday top set of 5
Bench Press main
1 × 5 @ 60% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 70% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 78% (start light, add 5 lb/session)working
Rest 2:30
1 × 5 @ 85% (start light, add 5 lb/session)working
Rest 3:00
1 × 5 @ 90% (start light, add 5 lb/session)working
Rest 3:30
Monday top set of 5
Barbell Row main
1 × 5 @ 60% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 70% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 78% (start light, add 5 lb/session)working
Rest 2:30
1 × 5 @ 85% (start light, add 5 lb/session)working
Rest 3:00
1 × 5 @ 90% (start light, add 5 lb/session)working
Rest 3:30
Monday top set of 5
Day 2 · Wednesday Recovery Squat + Heavy Press & Deadlift
Squat main
1 × 5 @ 60% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 70% (start light, add 5 lb/session)working
Rest 2:00
2 × 5 @ 78% (start light, add 5 lb/session)working
Rest 2:30
Light recovery squat sets
Overhead Press main
1 × 5 @ 70% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 78% (start light, add 5 lb/session)working
Rest 2:30
1 × 5 @ 85% (start light, add 5 lb/session)working
Rest 3:00
1 × 5 @ 90% (start light, add 5 lb/session)working
Rest 3:30
Deadlift main
1 × 5 @ 70% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 78% (start light, add 5 lb/session)working
Rest 2:30
1 × 5 @ 85% (start light, add 5 lb/session)working
Rest 3:00
1 × 5 @ 90% (start light, add 5 lb/session)working
Rest 4:00
Wednesday top set of 5 on Deadlift
Day 3 · Friday Heavy Triple & 1×8 Backoff
Squat main
1 × 5 @ 60% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 70% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 78% (start light, add 5 lb/session)working
Rest 2:30
1 × 5 @ 85% (start light, add 5 lb/session)working
Rest 3:00
1 × 3 @ 92.5% (start light, add 5 lb/session)working
Rest 3:30
Heavy Friday triple (sets next Monday’s 5-rep target)
1 × 8 @ 78% (start light, add 5 lb/session)working
Rest 2:30
1×8 hypertrophy backoff set
Bench Press main
1 × 5 @ 60% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 70% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 78% (start light, add 5 lb/session)working
Rest 2:30
1 × 5 @ 85% (start light, add 5 lb/session)working
Rest 3:00
1 × 3 @ 92.5% (start light, add 5 lb/session)working
Rest 3:30
Heavy Friday triple (sets next Monday’s 5-rep target)
1 × 8 @ 78% (start light, add 5 lb/session)working
Rest 2:30
1×8 hypertrophy backoff set
Barbell Row main
1 × 5 @ 60% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 70% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 78% (start light, add 5 lb/session)working
Rest 2:30
1 × 5 @ 85% (start light, add 5 lb/session)working
Rest 3:00
1 × 3 @ 92.5% (start light, add 5 lb/session)working
Rest 3:30
Heavy Friday triple (sets next Monday’s 5-rep target)
1 × 8 @ 78% (start light, add 5 lb/session)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% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 73% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 80% (start light, add 5 lb/session)working
Rest 2:30
1 × 5 @ 88% (start light, add 5 lb/session)working
Rest 3:00
1 × 5 @ 92.5% (start light, add 5 lb/session)working
Rest 3:30
Monday top set of 5
Bench Press main
1 × 5 @ 63% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 73% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 80% (start light, add 5 lb/session)working
Rest 2:30
1 × 5 @ 88% (start light, add 5 lb/session)working
Rest 3:00
1 × 5 @ 92.5% (start light, add 5 lb/session)working
Rest 3:30
Monday top set of 5
Barbell Row main
1 × 5 @ 63% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 73% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 80% (start light, add 5 lb/session)working
Rest 2:30
1 × 5 @ 88% (start light, add 5 lb/session)working
Rest 3:00
1 × 5 @ 92.5% (start light, add 5 lb/session)working
Rest 3:30
Monday top set of 5
Day 2 · Wednesday Recovery Squat + Heavy Press & Deadlift
Squat main
1 × 5 @ 63% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 73% (start light, add 5 lb/session)working
Rest 2:00
2 × 5 @ 80% (start light, add 5 lb/session)working
Rest 2:30
Light recovery squat sets
Overhead Press main
1 × 5 @ 73% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 80% (start light, add 5 lb/session)working
Rest 2:30
1 × 5 @ 88% (start light, add 5 lb/session)working
Rest 3:00
1 × 5 @ 92.5% (start light, add 5 lb/session)working
Rest 3:30
Deadlift main
1 × 5 @ 73% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 80% (start light, add 5 lb/session)working
Rest 2:30
1 × 5 @ 88% (start light, add 5 lb/session)working
Rest 3:00
1 × 5 @ 92.5% (start light, add 5 lb/session)working
Rest 4:00
Wednesday top set of 5 on Deadlift
Day 3 · Friday Heavy Triple & 1×8 Backoff
Squat main
1 × 5 @ 63% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 73% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 80% (start light, add 5 lb/session)working
Rest 2:30
1 × 5 @ 88% (start light, add 5 lb/session)working
Rest 3:00
1 × 3 @ 95% (start light, add 5 lb/session)working
Rest 3:30
Heavy Friday triple (sets next Monday’s 5-rep target)
1 × 8 @ 80% (start light, add 5 lb/session)working
Rest 2:30
1×8 hypertrophy backoff set
Bench Press main
1 × 5 @ 63% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 73% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 80% (start light, add 5 lb/session)working
Rest 2:30
1 × 5 @ 88% (start light, add 5 lb/session)working
Rest 3:00
1 × 3 @ 95% (start light, add 5 lb/session)working
Rest 3:30
Heavy Friday triple (sets next Monday’s 5-rep target)
1 × 8 @ 80% (start light, add 5 lb/session)working
Rest 2:30
1×8 hypertrophy backoff set
Barbell Row main
1 × 5 @ 63% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 73% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 80% (start light, add 5 lb/session)working
Rest 2:30
1 × 5 @ 88% (start light, add 5 lb/session)working
Rest 3:00
1 × 3 @ 95% (start light, add 5 lb/session)working
Rest 3:30
Heavy Friday triple (sets next Monday’s 5-rep target)
1 × 8 @ 80% (start light, add 5 lb/session)working
Rest 2:30
1×8 hypertrophy backoff set
Dip accessory
3 × 8working
Rest 1:30
Barbell Curl accessory
3 × 8working
Rest 1:15