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Madcow 5x5 Calculator

A weekly-progression 5x5 for intermediate lifters. Monday is a heavy ramp to a top 5x5, Wednesday is light/recovery, and Friday ramps to a top set of 3 (a weekly PR) plus a back-off set. The whole schedule climbs each week.

The Madcow 5x5 calculator below builds your full program from your lifts. Enter your maxes (or pull them from your saved profile), pick your units and rounding, and it generates every week, training day, and set with the exact weight and reps to use. No spreadsheet download required - the plan is generated live, right on this page.

Madcow 5x5 Program Generator

Enter your one-rep maxes to build your personalized program.

Your Maxes
Options

Training max is typically 90% of your true 1RM; percentage programs like this one are built on it.

Generating…
Training maxes used: Squat 275.6 lb · Bench 196.9 lb · Deadlift 354.4 lb · Overhead Press 118.1 lb

Week 1

Monday - Heavy
LiftSets
Squat140 lb× 550%170 lb× 562.5%205 lb× 575%240 lb× 587.5%275 lb× 5100%
Bench Press100 lb× 550%125 lb× 562.5%150 lb× 575%170 lb× 587.5%195 lb× 5100%
Wednesday - Light
LiftSets
Squat (light)140 lb× 550%170 lb× 562.5%205 lb× 575%205 lb× 575%
Overhead Press60 lb× 550%75 lb× 562.5%90 lb× 575%105 lb× 587.5%120 lb× 5100%
Deadlift175 lb× 550%220 lb× 562.5%265 lb× 575%310 lb× 587.5%355 lb× 5100%
Friday - Intensity (PR set)
LiftSets
Squat140 lb× 550%170 lb× 562.5%205 lb× 575%240 lb× 587.5%290 lb× 3105%205 lb× 875%
Bench Press100 lb× 550%125 lb× 562.5%150 lb× 575%170 lb× 587.5%205 lb× 3105%150 lb× 875%

Week 2

Monday - Heavy
LiftSets
Squat140 lb× 550%175 lb× 562.5%210 lb× 575%245 lb× 587.5%280 lb× 5100%
Bench Press100 lb× 550%125 lb× 562.5%150 lb× 575%175 lb× 587.5%200 lb× 5100%
Wednesday - Light
LiftSets
Squat (light)140 lb× 550%175 lb× 562.5%210 lb× 575%210 lb× 575%
Overhead Press60 lb× 550%75 lb× 562.5%90 lb× 575%105 lb× 587.5%120 lb× 5100%
Deadlift180 lb× 550%225 lb× 562.5%270 lb× 575%315 lb× 587.5%360 lb× 5100%
Friday - Intensity (PR set)
LiftSets
Squat140 lb× 550%175 lb× 562.5%210 lb× 575%245 lb× 587.5%295 lb× 3105%210 lb× 875%
Bench Press100 lb× 550%125 lb× 562.5%150 lb× 575%175 lb× 587.5%210 lb× 3105%150 lb× 875%

Week 3

Monday - Heavy
LiftSets
Squat145 lb× 550%180 lb× 562.5%215 lb× 575%250 lb× 587.5%285 lb× 5100%
Bench Press100 lb× 550%125 lb× 562.5%150 lb× 575%175 lb× 587.5%200 lb× 5100%
Wednesday - Light
LiftSets
Squat (light)145 lb× 550%180 lb× 562.5%215 lb× 575%215 lb× 575%
Overhead Press60 lb× 550%75 lb× 562.5%90 lb× 575%110 lb× 587.5%125 lb× 5100%
Deadlift180 lb× 550%230 lb× 562.5%275 lb× 575%320 lb× 587.5%365 lb× 5100%
Friday - Intensity (PR set)
LiftSets
Squat145 lb× 550%180 lb× 562.5%215 lb× 575%250 lb× 587.5%300 lb× 3105%215 lb× 875%
Bench Press100 lb× 550%125 lb× 562.5%150 lb× 575%175 lb× 587.5%210 lb× 3105%150 lb× 875%

Week 4

Monday - Heavy
LiftSets
Squat145 lb× 550%180 lb× 562.5%220 lb× 575%255 lb× 587.5%290 lb× 5100%
Bench Press100 lb× 550%130 lb× 562.5%155 lb× 575%180 lb× 587.5%205 lb× 5100%
Wednesday - Light
LiftSets
Squat (light)145 lb× 550%180 lb× 562.5%220 lb× 575%220 lb× 575%
Overhead Press65 lb× 550%80 lb× 562.5%95 lb× 575%110 lb× 587.5%125 lb× 5100%
Deadlift185 lb× 550%230 lb× 562.5%275 lb× 575%325 lb× 587.5%370 lb× 5100%
Friday - Intensity (PR set)
LiftSets
Squat145 lb× 550%180 lb× 562.5%220 lb× 575%255 lb× 587.5%305 lb× 3105%220 lb× 875%
Bench Press100 lb× 550%130 lb× 562.5%155 lb× 575%180 lb× 587.5%215 lb× 3105%155 lb× 875%

Week 5

Monday - Heavy
LiftSets
Squat150 lb× 550%185 lb× 562.5%220 lb× 575%260 lb× 587.5%295 lb× 5100%
Bench Press105 lb× 550%130 lb× 562.5%155 lb× 575%180 lb× 587.5%205 lb× 5100%
Wednesday - Light
LiftSets
Squat (light)150 lb× 550%185 lb× 562.5%220 lb× 575%220 lb× 575%
Overhead Press65 lb× 550%80 lb× 562.5%95 lb× 575%110 lb× 587.5%130 lb× 5100%
Deadlift185 lb× 550%235 lb× 562.5%280 lb× 575%330 lb× 587.5%375 lb× 5100%
Friday - Intensity (PR set)
LiftSets
Squat150 lb× 550%185 lb× 562.5%220 lb× 575%260 lb× 587.5%310 lb× 3105%220 lb× 875%
Bench Press105 lb× 550%130 lb× 562.5%155 lb× 575%180 lb× 587.5%215 lb× 3105%155 lb× 875%

Week 6

Monday - Heavy
LiftSets
Squat150 lb× 550%190 lb× 562.5%225 lb× 575%265 lb× 587.5%300 lb× 5100%
Bench Press105 lb× 550%130 lb× 562.5%155 lb× 575%185 lb× 587.5%210 lb× 5100%
Wednesday - Light
LiftSets
Squat (light)150 lb× 550%190 lb× 562.5%225 lb× 575%225 lb× 575%
Overhead Press65 lb× 550%80 lb× 562.5%100 lb× 575%115 lb× 587.5%130 lb× 5100%
Deadlift190 lb× 550%235 lb× 562.5%285 lb× 575%330 lb× 587.5%380 lb× 5100%
Friday - Intensity (PR set)
LiftSets
Squat150 lb× 550%190 lb× 562.5%225 lb× 575%265 lb× 587.5%315 lb× 3105%225 lb× 875%
Bench Press105 lb× 550%130 lb× 562.5%155 lb× 575%185 lb× 587.5%220 lb× 3105%155 lb× 875%

Week 7

Monday - Heavy
LiftSets
Squat155 lb× 550%190 lb× 562.5%230 lb× 575%265 lb× 587.5%305 lb× 5100%
Bench Press105 lb× 550%130 lb× 562.5%160 lb× 575%185 lb× 587.5%210 lb× 5100%
Wednesday - Light
LiftSets
Squat (light)155 lb× 550%190 lb× 562.5%230 lb× 575%230 lb× 575%
Overhead Press65 lb× 550%85 lb× 562.5%100 lb× 575%115 lb× 587.5%135 lb× 5100%
Deadlift190 lb× 550%240 lb× 562.5%290 lb× 575%335 lb× 587.5%385 lb× 5100%
Friday - Intensity (PR set)
LiftSets
Squat155 lb× 550%190 lb× 562.5%230 lb× 575%265 lb× 587.5%320 lb× 3105%230 lb× 875%
Bench Press105 lb× 550%130 lb× 562.5%160 lb× 575%185 lb× 587.5%220 lb× 3105%160 lb× 875%

Week 8

Monday - Heavy
LiftSets
Squat155 lb× 550%195 lb× 562.5%235 lb× 575%270 lb× 587.5%310 lb× 5100%
Bench Press105 lb× 550%135 lb× 562.5%160 lb× 575%190 lb× 587.5%215 lb× 5100%
Wednesday - Light
LiftSets
Squat (light)155 lb× 550%195 lb× 562.5%235 lb× 575%235 lb× 575%
Overhead Press70 lb× 550%85 lb× 562.5%100 lb× 575%120 lb× 587.5%135 lb× 5100%
Deadlift195 lb× 550%245 lb× 562.5%290 lb× 575%340 lb× 587.5%390 lb× 5100%
Friday - Intensity (PR set)
LiftSets
Squat155 lb× 550%195 lb× 562.5%235 lb× 575%270 lb× 587.5%325 lb× 3105%235 lb× 875%
Bench Press105 lb× 550%135 lb× 562.5%160 lb× 575%190 lb× 587.5%225 lb× 3105%160 lb× 875%

Week 9

Monday - Heavy
LiftSets
Squat160 lb× 550%195 lb× 562.5%235 lb× 575%275 lb× 587.5%315 lb× 5100%
Bench Press110 lb× 550%135 lb× 562.5%165 lb× 575%190 lb× 587.5%215 lb× 5100%
Wednesday - Light
LiftSets
Squat (light)160 lb× 550%195 lb× 562.5%235 lb× 575%235 lb× 575%
Overhead Press70 lb× 550%85 lb× 562.5%105 lb× 575%120 lb× 587.5%140 lb× 5100%
Deadlift195 lb× 550%245 lb× 562.5%295 lb× 575%345 lb× 587.5%395 lb× 5100%
Friday - Intensity (PR set)
LiftSets
Squat160 lb× 550%195 lb× 562.5%235 lb× 575%275 lb× 587.5%330 lb× 3105%235 lb× 875%
Bench Press110 lb× 550%135 lb× 562.5%165 lb× 575%190 lb× 587.5%230 lb× 3105%165 lb× 875%

Week 10

Monday - Heavy
LiftSets
Squat160 lb× 550%200 lb× 562.5%240 lb× 575%280 lb× 587.5%320 lb× 5100%
Bench Press110 lb× 550%135 lb× 562.5%165 lb× 575%190 lb× 587.5%220 lb× 5100%
Wednesday - Light
LiftSets
Squat (light)160 lb× 550%200 lb× 562.5%240 lb× 575%240 lb× 575%
Overhead Press70 lb× 550%90 lb× 562.5%105 lb× 575%125 lb× 587.5%140 lb× 5100%
Deadlift200 lb× 550%250 lb× 562.5%300 lb× 575%350 lb× 587.5%400 lb× 5100%
Friday - Intensity (PR set)
LiftSets
Squat160 lb× 550%200 lb× 562.5%240 lb× 575%280 lb× 587.5%335 lb× 3105%240 lb× 875%
Bench Press110 lb× 550%135 lb× 562.5%165 lb× 575%190 lb× 587.5%230 lb× 3105%165 lb× 875%

Week 11

Monday - Heavy
LiftSets
Squat165 lb× 550%205 lb× 562.5%245 lb× 575%285 lb× 587.5%325 lb× 5100%
Bench Press110 lb× 550%140 lb× 562.5%165 lb× 575%195 lb× 587.5%220 lb× 5100%
Wednesday - Light
LiftSets
Squat (light)165 lb× 550%205 lb× 562.5%245 lb× 575%245 lb× 575%
Overhead Press70 lb× 550%90 lb× 562.5%105 lb× 575%125 lb× 587.5%145 lb× 5100%
Deadlift200 lb× 550%255 lb× 562.5%305 lb× 575%355 lb× 587.5%405 lb× 5100%
Friday - Intensity (PR set)
LiftSets
Squat165 lb× 550%205 lb× 562.5%245 lb× 575%285 lb× 587.5%340 lb× 3105%245 lb× 875%
Bench Press110 lb× 550%140 lb× 562.5%165 lb× 575%195 lb× 587.5%235 lb× 3105%165 lb× 875%

Week 12

Monday - Heavy
LiftSets
Squat165 lb× 550%205 lb× 562.5%250 lb× 575%290 lb× 587.5%330 lb× 5100%
Bench Press110 lb× 550%140 lb× 562.5%170 lb× 575%195 lb× 587.5%225 lb× 5100%
Wednesday - Light
LiftSets
Squat (light)165 lb× 550%205 lb× 562.5%250 lb× 575%250 lb× 575%
Overhead Press75 lb× 550%90 lb× 562.5%110 lb× 575%125 lb× 587.5%145 lb× 5100%
Deadlift205 lb× 550%255 lb× 562.5%305 lb× 575%360 lb× 587.5%410 lb× 5100%
Friday - Intensity (PR set)
LiftSets
Squat165 lb× 550%205 lb× 562.5%250 lb× 575%290 lb× 587.5%345 lb× 3105%250 lb× 875%
Bench Press110 lb× 550%140 lb× 562.5%170 lb× 575%195 lb× 587.5%235 lb× 3105%170 lb× 875%
How to progress:
  • Madcow is built on a 5RM. Monday ramps in 12.5% steps to a top 5x5: 50% / 62.5% / 75% / 87.5% / 100% of the top set.
  • Wednesday is a light day: squat ramps but caps at the 3rd set (75%); it builds volume without adding fatigue.
  • Friday is the intensity day: ramp, then a top set of 3 at roughly 105% of Monday's top (your weekly PR set), then one back-off set of 8 at 75%.
  • Progress weekly: each lift's top set climbs a small fixed amount every week (modeled here as +5 lb squat/deadlift, +2.5 lb bench/press). Friday establishes the new weekly top.
  • When you stall (miss reps two weeks running), reset that lift to ~90% of its current top set and ramp back up, or move to a more advanced periodized block.
  • This generator scales the top set from your 1RM at ~87.5% (a typical 5RM). If you know your true 5RM, pass it with max_type = "tm" so the top set matches exactly.

What Is the Madcow 5x5 Program?

A weekly-progression 5x5 for intermediate lifters. Monday is a heavy ramp to a top 5x5, Wednesday is light/recovery, and Friday ramps to a top set of 3 (a weekly PR) plus a back-off set. The whole schedule climbs each week.

The generator above projects the success path of the program: it assumes you hit the prescribed reps so you can see exactly how the weights climb. Every failure, deload, and progression rule is summarized in the "How to progress" notes under your generated plan, because those branches cannot be captured in a fixed week-by-week table.

Program Source

Madcow 5x5 (Bill Starr 5x5 derivative / "StrongLifts Advanced"); canonical Madcow spreadsheet (Google Sheets id 1VYNuMhonQw1SOKO_7IbGubON1KxCgCUVxRtef0gQgCM). Ramp/interval verified from the sheet (Set Interval 12.5%).

Weights are projections based on the canonical program math. Adjust loads to your own recovery and progress; if a prescribed set is too heavy, follow the program's reset or rotation rule rather than grinding.

See where your maxes rank

Run the same squat, bench, and deadlift through the FitnessVolt Strength Score to get your percentile against millions of real lifters, from beginner to elite.

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E1RM Calculator Estimate the 1RM this program needs RPE Chart Load percentages by reps and RPE Plate Calculator See which plates to load for each set

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