Day 1
Workout A
3 exercises
Squat
5 x 5
Heavy day. Ramp across all 5 sets to the day's top set.
Bench Press
5 x 5
Heavy day. Ramp to the top set of 5.
Barbell Row
5 x 5
Heavy day. Ramp to the top set of 5.
Import-ready templateSupports progression engine
Madcow 5x5
The classic heavy/light/medium barbell progression for post-novice lifters who still want weekly jumps. Review the full schedule, then run the template inside IronFlow.
Days / week
3
Weeks
1
Level
Intermediate
Focus
Strength
Fit check
Is Madcow 5x5 right for you?
A Intermediate Strength plan for 3 training days per week. Confirm the schedule and equipment below before starting.
Who it is for
Lifters at Intermediate level who want a Strength plan and can train 3 days per week.
Choose another program if
Your schedule or training needs do not match 3 days per week and the listed equipment: Barbell, Bodyweight.
Program at a glance
The classic heavy/light/medium barbell progression for post-novice lifters who still want weekly jumps.
Max lifts
SquatBench PressBarbell RowIncline Bench PressDeadlift
Equipment
BarbellBodyweight
What you are committing to
Days / week
3 training days each week
Weeks
1 programmed weeks
Sample week
Week 1
Program shape
See how many planned work sets each week contains and how the block is paced over time.
Weekly volume
Planned work sets from the stored template
Program length
Each block represents one programmed week
1
weeks
Week 1
Relevant alternatives
Compare the closest fits
These plans share some of this program's schedule, goal, experience, or equipment profile.
More tools
Explore the other training tools
Day-by-day schedule
Every exercise below comes from the importable template currently stored in the app.
Day 2
Workout B
3 exercises
Squat
4 x 5
Light day. Use the reduced loading from the prior heavy day.
Incline Bench Press
4 x 5
Use incline bench, matching the classic Workout B structure.
Deadlift
4 x 5
Heavy deadlift work performed on the light squat day.
Day 3
Workout C
3 exercises
Squat
4 x 5 / 3 / 8
Medium day with a top triple and a back-off set of 8.
Bench Press
4 x 5 / 3 / 8
Medium day with a top triple and a back-off set of 8.
Barbell Row
4 x 5 / 3 / 8
Medium day with a top triple and a back-off set of 8.
Progression contract
How it progresses
When it changes
after each completed week · when all required sets are completed
What changes
Add 5 lbs to upper-body lifts and 10 lbs to lower-body lifts when the rule is met.
After success or failure
Repeat the current week or load when the required work is missed.
Deloads
No separate deload or taper is encoded in this template.
Questions about Madcow 5x5
The stored template has 3 training days per week. Check the day-by-day preview before you start.
The catalog describes 1 programmed weeks. The schedule preview is generated from the same plan data used in the app.
This template declares a supported progression rule. After the required workout state is complete, IronFlow can use the rule to evaluate the next step.
No. You can select and start the template in guest mode; signing in is optional for sync and backup.