Import-ready template

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

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

Day-by-day schedule

Every exercise below comes from the importable template currently stored in the app.

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.

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.

Frequently Asked Questions

IronFlow is a structured strength training app that helps you follow programs, log workouts, and analyze progress. Import plans from Google Sheets, train on mobile, and manage everything on desktop when needed.

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Yes. All your workout data is stored locally on your device so you can log sets at the gym without an internet connection. Data syncs when you're back online.

Absolutely. You can import a plan from Google Sheets, paste text, scan an image, or use AI to generate one. You can also start from a built-in proven program.

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Ready to run Madcow 5x5?

Use this plan