Gymscore · Program guide
Madcow 5×5: A Guide to the Gymscore Template
Madcow changes the question from adding weight every visit to organizing progress across a whole week. Gymscore’s adaptation uses ramped sets, a lighter middle session and a later intensity session, so set order and session role belong in the training log.
Who this template suits
A lifter with established barbell technique who wants three training days and a weekly progression structure.
When to choose another option
You are still learning the main lifts or want every working set to use the same load.
Template length
12 weeks
The saved 12-week plan has three sessions labeled volume, light/recovery and intensity. This adaptation uses its own Friday top-set prescription; it is not an exact copy of the original Madcow spreadsheet.
About this version
This guide explains the template available in Gymscore. It is an independently maintained adaptation, not an official edition of the original program or an endorsement by its creator. Check the original source when you need that exact version.
Program schedule
The saved 12-week plan has three sessions labeled volume, light/recovery and intensity. This adaptation uses its own Friday top-set prescription; it is not an exact copy of the original Madcow spreadsheet.
| Program | Exercise |
|---|---|
| Monday — Volume | Barbell Back Squat, Bench Press, Barbell Row |
| Wednesday — Light/Recovery | Barbell Back Squat, Overhead Press, Barbell Deadlift |
| Friday — Intensity | Barbell Back Squat, Bench Press, Barbell Row |
How to track and progress
Ramped sets use different weights within the same exercise. Record each set’s load instead of entering one weight for all five; otherwise the log misrepresents the session.
The saved progression works on weekly top-set targets. Compare matching days and exercises, including the backoff work. The lighter day is intentionally different and should not be judged as a failed attempt to reproduce the heavier session.
Common mistakes
Turning ramped sets into sets across
Repeated sets at the top weight change the workload substantially. Follow the displayed set-by-set structure.
Pushing the light day to match the heavy day
That removes the difference the weekly layout is designed to create.
Confusing this adaptation with the original spreadsheet
Check the intended version before combining its Friday prescription with rules from another Madcow guide.
Questions answered
How is Madcow different from StrongLifts here?
The saved Madcow version uses a weekly heavy/light structure and ramped sets. The StrongLifts adaptation uses repeated working sets and progression by lift exposure.
What should I log for ramped sets?
Save every set’s weight and reps. A single top-set number is not a complete record of a ramped workout.
Is the Friday prescription identical to the original?
No. Gymscore’s saved adaptation has its own top-set prescription. Use the original source when you want the original spreadsheet version.