Mondayheavy
- 135× 5
- 170× 5
- 205× 5
- 235× 5
- 270× 5
- 95× 5
- 120× 5
- 145× 5
- 165× 5
- 190× 5
- 80× 5
- 95× 5
- 115× 5
- 135× 5
- 155× 5
Madcow 5×5
The standard way off StrongLifts. Each lift ramps up across five sets to one top set of five, instead of five sets at one weight. Monday is heavy, Wednesday is lighter, Friday adds a new top triple. Progress comes week to week.
Example numbers. Enter yours.
Top set: Monday's heavy five, Friday's new tripleWeights in lb, set by set
Wednesdaylight
- 135× 5
- 170× 5
- 205× 5
- 205× 5
- 70× 5
- 85× 5
- 100× 5
- 115× 5
- 215× 5
- 260× 5
- 300× 5
- 345× 5
Fridaynew top triple, then a back-off eight
- 135× 5
- 170× 5
- 205× 5
- 235× 5
- 275× 3
- 205× 8
- 95× 5
- 120× 5
- 145× 5
- 165× 5
- 195× 3
- 145× 8
- 80× 5
- 95× 5
- 115× 5
- 135× 5
- 160× 3
- 115× 8
Everything runs off Monday's top set of five, which goes up about 2.5% a week: one plate step for every lift.
after Bill Starr's 5×5 · the original Madcow's own page for this program is gone, so this source link points to StrongLifts' write-up of it instead.
Programs are listed by the names they are known by, with credit to the people who made them. Swolver is not affiliated with, endorsed by, or partnered with any of them.