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Madcow 5x5
Bulking
Intermediate
Barbell
Plan Details
The Madcow 5x5 routine by nccheesehead is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Squat, Bench, Row
Est. 56 min
5 exercises
Barbell Squat
5 Sets x 5 Reps
Barbell Bench Press
5 Sets x 5 Reps
Barbell Bent-Over Row
5 Sets x 5 Reps
Back Hyperextension
2 Sets x 10 Reps
Sit-Up
2 Sets x 10 Reps
Tue
Cardio, Calf, Abs
Est. 47 min
5 exercises
Machine Seated Calf Raise
3 Sets x 20 Reps
Chin-Up with Knee Raise
3 Sets x 5 Reps
Air Bike
3 Sets x 10 Reps
Barbell Side Bend
3 Sets x 10 Reps
Aerobics
1 Set
Wed
Squat, Press, Dead
Est. 49 min
4 exercises
Barbell Squat
4 Sets x 5 Reps
Barbell Shoulder Press
4 Sets x 5 Reps
Barbell Deadlift
4 Sets x 5 Reps
Sit-Up
3 Sets x 10 Reps
Thu
Cardio, Calf, Abs
Est. 45 min
5 exercises
Machine Seated Calf Raise
3 Sets x 10 Reps
Pull-Up
3 Sets x 5 Reps
Air Bike
3 Sets x 10 Reps
Barbell Side Bend
3 Sets x 10 Reps
Aerobics
1 Set
Fri
Squat, Bench, Row
Est. 79 min
6 exercises
Barbell Squat
6 Sets x 5 Reps
Barbell Bench Press
6 Sets x 5 Reps
Barbell Bent-Over Row
6 Sets x 5 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Barbell Tricep Extension
3 Sets x 8 Reps
