Madcow 5x5 Original
Bulking
Intermediate
Barbell
Plan Details
The Madcow 5x5 Original routine by wilkinson.justin.m is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This is the original layout of Madcow 5x5. You can utilize Overhead Press instead of Incline Bench, which is more similar to the current Madcow 5x5 than the classic program. Percentages below are in reference to Tuesday's top set. Tuesday = 50, 62.5, 75, 87.5, 100 (Squat, Bench, Row) Thursday = 50, 62.5, 75, 75 (Squat, Incline Bench) Thursday = 62.5, 75, 87.5, 100 (Deadlift) Saturday = 52.5, 65, 77.5, 90, 102.5, 77.5 (Squat, Bench, Row)
Routine detail
Tue
Tuesday
Est. 59 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 12 Reps
Bench Weighted Decline Crunch
4 Sets x 12 Reps
Thu
Thursday
Est. 46 min
4 exercises
Barbell Squat
4 Sets x 5 Reps
Barbell Incline Bench Press
4 Sets x 5 Reps
Barbell Deadlift
4 Sets x 5 Reps
Sit-Up
3 Sets x 30 Reps
Sat
Saturday
Est. 82 min
12 exercises
Barbell Squat
4 Sets x 5 Reps
Barbell Squat
1 Set x 3 Reps
Barbell Squat
1 Set x 8 Reps
Barbell Bench Press
4 Sets x 5 Reps
Barbell Bench Press
1 Set x 3 Reps
Barbell Bench Press
1 Set x 8 Reps
Barbell Bent-Over Row
4 Sets x 5 Reps
Barbell Bent-Over Row
1 Set x 3 Reps
Barbell Bent-Over Row
1 Set x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
