Day 1
Workout A
3 exercises
Squat
5 x 5
Quads
Heavy day. Ramp across all 5 sets to the day's top set.
Bench Press
5 x 5
Chest
Heavy day. Ramp to the top set of 5.
Barbell Row
5 x 5
Back
Heavy day. Ramp to the top set of 5.
Built-in training planSupports progression engine
Madcow 5x5
An intermediate heavy-light-medium progression built around three fixed weekly workouts. How to use: 1. Run Workout A, Workout B, and Workout C each week. 2. Start conservatively and ramp your barbell work to the top set each day. 3. Use the top work sets to drive weekly progression. Progression: - Add weight to the top set each week while keeping the ramp structure intact. - Workout A is the heavy 5x5 day. - Workout B is the light day. - Workout C is the medium day with a top triple and back-off set. Notes: The exact loading is normally calculated from recent 5RM work. This template keeps the exercise order and rep structure so it can be imported cleanly and customized inside IronFlow. Review the full schedule, then follow this plan in IronFlow.
- Days / week
- 3
- Weeks
- 1
- Level
- Intermediate
- Focus
- Strength
[Fit check]
Is Madcow 5x5 right for you?
Plan profile: Level Intermediate · Focus Strength · Training days per week: 3. Confirm the schedule and equipment below before starting.
Who it is for
Training level: Intermediate · Plan focus: Strength · Training days per week: 3
Choose another plan if
This plan may not match your schedule or training needs. Training days per week: 3 · Equipment: Barbell, Bodyweight
[Plan at a glance]
Plan at a glance
An intermediate heavy-light-medium progression built around three fixed weekly workouts. How to use: 1. Run Workout A, Workout B, and Workout C each week. 2. Start conservatively and ramp your barbell work to the top set each day. 3. Use the top work sets to drive weekly progression. Progression: - Add weight to the top set each week while keeping the ramp structure intact. - Workout A is the heavy 5x5 day. - Workout B is the light day. - Workout C is the medium day with a top triple and back-off set. Notes: The exact loading is normally calculated from recent 5RM work. This template keeps the exercise order and rep structure so it can be imported cleanly and customized inside IronFlow.
Max lifts
SquatBench PressBarbell RowIncline Bench PressDeadlift
Equipment
BarbellBodyweight
[What you are committing to]
- Days / week
- Training days each week: 3
- Weeks
- Planned weeks: 1
- Sample week
- Week 1
[Plan shape]
Plan 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 plan
Plan length
Each block represents one planned week
1
weeks
Week 1
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[Day-by-day schedule]
Day-by-day schedule
Every exercise below comes from the built-in plan stored in the app.
Day 2
Workout B
3 exercises
Squat
4 x 5
Quads
Light day. Use the reduced loading from the prior heavy day.
Incline Bench Press
4 x 5
Chest
Use incline bench, matching the classic Workout B structure.
Deadlift
4 x 5
Back
Heavy deadlift work performed on the light squat day.
Day 3
Workout C
3 exercises
Squat
4 x 5 / 3 / 8
Quads
Medium day with a top triple and a back-off set of 8.
Bench Press
4 x 5 / 3 / 8
Chest
Medium day with a top triple and a back-off set of 8.
Barbell Row
4 x 5 / 3 / 8
Back
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 plan.
[FAQ]
Questions about Madcow 5x5
Training days per week: 3. Check the day-by-day preview before you start.
Planned weeks: 1. The schedule preview is generated from the same plan data used in the app.
This plan 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 plan in guest mode. Signing in is optional for sync and backup.
[Use this plan]