Gymscore · Program schedule
Madcow 5x5: Program schedule
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.
Check out this program in Gymscore →
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.
Equipment
- barbell
- squat rack
- bench
- weight plates
Sample sessions from each phase
These are the first scheduled sessions in each phase of the current Gymscore template. Later weeks can change the load, reps or workout order. Review the full plan in the app before starting.
1. Weekly Progression · weeks 1–12
Standard Week
Monday — Volume · Ramp-Up Squat / Bench / Row
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Back Squat | 5 | 5 | 3 min |
| Bench Press | 5 | 5 | 2 min |
| Barbell Row | 5 | 5 | 2 min |
Wednesday — Light/Recovery · Light Squat / OHP / Deadlift
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Back Squat | 2 | 5 | 2 min |
| Overhead Press | 4 | 5 | 2 min |
| Barbell Deadlift | 4 | 5 | 2 min |
Friday — Intensity · Top Set Squat / Bench / Row
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Back Squat | 4 | 5 | 3 min |
| Bench Press | 4 | 5 | 2 min |
| Barbell Row | 4 | 5 | 2 min |
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.