logo
BoostcampPNG

Madcow 5x5 Modified

by Matthew L.
11 athletes joined

Program Description

Madcow 5x5 uses a light-medium-heavy 3-day rotation every week where days 1 and 3 are the same workouts. I liked the volume for squats compared to stronglifts, but didn’t like the imbalance of squats/bench vs OHP/deadlift every week. I kept the A/B day rotation from stronglifts but used the squat volume from Madcow. Do what you want for accessory work, I just picked things I enjoy.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Dec 22, 2024 05:43
  • Last Edited
    Jan 06, 2025 09:11
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Bench Press (Barbell)
5
5 reps
RPE 8.5
3
Barbell Row
5
5 reps
RPE 8.5
4
Dip (Bodyweight)
5
8 reps
RPE 8.5
5
Hanging Leg Raise
5
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Overhead Press (Barbell)
5
5 reps
RPE 8.5
3
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
4
Pull-Up (Assisted)
5
5 reps
RPE 8.5
5
Hanging Leg Raise
5
12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Bench Press (Barbell)
5
5 reps
RPE 8.5
3
Barbell Row
5
5 reps
RPE 8.5
4
Dip (Bodyweight)
5
8 reps
RPE 8.5
5
Hanging Leg Raise
5
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Overhead Press (Barbell)
5
5 reps
RPE 8.5
3
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
4
Pull-Up (Assisted)
5
5 reps
RPE 8.5
5
Hanging Leg Raise
5
12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Bench Press (Barbell)
5
5 reps
RPE 8.5
3
Barbell Row
5
5 reps
RPE 8.5
4
Dip (Bodyweight)
5
8 reps
RPE 8.5
5
Hanging Leg Raise
5
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Overhead Press (Barbell)
5
5 reps
RPE 8.5
3
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
4
Pull-Up (Assisted)
5
5 reps
RPE 8.5
5
Hanging Leg Raise
5
12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Bench Press (Barbell)
5
5 reps
RPE 8.5
3
Barbell Row
5
5 reps
RPE 8.5
4
Dip (Bodyweight)
5
8 reps
RPE 8.5
5
Hanging Leg Raise
5
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Overhead Press (Barbell)
5
5 reps
RPE 8.5
3
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
4
Pull-Up (Assisted)
5
5 reps
RPE 8.5
5
Hanging Leg Raise
5
12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Bench Press (Barbell)
5
5 reps
RPE 8.5
3
Barbell Row
5
5 reps
RPE 8.5
4
Dip (Bodyweight)
5
8 reps
RPE 8.5
5
Hanging Leg Raise
5
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Overhead Press (Barbell)
5
5 reps
RPE 8.5
3
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
4
Pull-Up (Assisted)
5
5 reps
RPE 8.5
5
Hanging Leg Raise
5
12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Bench Press (Barbell)
5
5 reps
RPE 8.5
3
Barbell Row
5
5 reps
RPE 8.5
4
Dip (Bodyweight)
5
8 reps
RPE 8.5
5
Hanging Leg Raise
5
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Overhead Press (Barbell)
5
5 reps
RPE 8.5
3
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
4
Pull-Up (Assisted)
5
5 reps
RPE 8.5
5
Hanging Leg Raise
5
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
2
Overhead Press (Barbell)
5
5 reps
RPE 8.5
3
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
4
Pull-Up (Assisted)
5
5 reps
RPE 8.5
5
Hanging Leg Raise
5
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
2
Bench Press (Barbell)
5
5 reps
RPE 8.5
3
Barbell Row
5
5 reps
RPE 8.5
4
Dip (Bodyweight)
5
8 reps
RPE 8.5
5
Hanging Leg Raise
5
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
2
Overhead Press (Barbell)
5
5 reps
RPE 8.5
3
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
4
Pull-Up (Assisted)
5
5 reps
RPE 8.5
5
Hanging Leg Raise
5
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
2
Bench Press (Barbell)
5
5 reps
RPE 8.5
3
Barbell Row
5
5 reps
RPE 8.5
4
Dip (Bodyweight)
5
8 reps
RPE 8.5
5
Hanging Leg Raise
5
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
2
Overhead Press (Barbell)
5
5 reps
RPE 8.5
3
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
4
Pull-Up (Assisted)
5
5 reps
RPE 8.5
5
Hanging Leg Raise
5
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
2
Bench Press (Barbell)
5
5 reps
RPE 8.5
3
Barbell Row
5
5 reps
RPE 8.5
4
Dip (Bodyweight)
5
8 reps
RPE 8.5
5
Hanging Leg Raise
5
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
2
Overhead Press (Barbell)
5
5 reps
RPE 8.5
3
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
4
Pull-Up (Assisted)
5
5 reps
RPE 8.5
5
Hanging Leg Raise
5
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
2
Bench Press (Barbell)
5
5 reps
RPE 8.5
3
Barbell Row
5
5 reps
RPE 8.5
4
Dip (Bodyweight)
5
8 reps
RPE 8.5
5
Hanging Leg Raise
5
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
2
Overhead Press (Barbell)
5
5 reps
RPE 8.5
3
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
4
Pull-Up (Assisted)
5
5 reps
RPE 8.5
5
Hanging Leg Raise
5
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
2
Bench Press (Barbell)
5
5 reps
RPE 8.5
3
Barbell Row
5
5 reps
RPE 8.5
4
Dip (Bodyweight)
5
8 reps
RPE 8.5
5
Hanging Leg Raise
5
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
2
Overhead Press (Barbell)
5
5 reps
RPE 8.5
3
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
4
Pull-Up (Assisted)
5
5 reps
RPE 8.5
5
Hanging Leg Raise
5
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
2
Bench Press (Barbell)
5
5 reps
RPE 8.5
3
Barbell Row
5
5 reps
RPE 8.5
4
Dip (Bodyweight)
5
8 reps
RPE 8.5
5
Hanging Leg Raise
5
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
3 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8.5
RPE 7
2
Bench Press (Barbell)
5
5 reps
RPE 8.5
3
Barbell Row
5
5 reps
RPE 8.5
4
Dip (Bodyweight)
5
8 reps
RPE 8.5
5
Hanging Leg Raise
5
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
3 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8.5
RPE 7
2
Overhead Press (Barbell)
5
5 reps
RPE 8.5
3
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 7.5
RPE 8.5
4
Pull-Up (Assisted)
5
5 reps
RPE 8.5
5
Hanging Leg Raise
5
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
3 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8.5
RPE 7
2
Bench Press (Barbell)
5
5 reps
RPE 8.5
3
Barbell Row
5
5 reps
RPE 8.5
4
Dip (Bodyweight)
5
8 reps
RPE 8.5
5
Hanging Leg Raise
5
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
3 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8.5
RPE 7
2
Overhead Press (Barbell)
5
5 reps
RPE 8.5
3
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 7.5
RPE 8.5
4
Pull-Up (Assisted)
5
5 reps
RPE 8.5
5
Hanging Leg Raise
5
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
3 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8.5
RPE 7
2
Bench Press (Barbell)
5
5 reps
RPE 8.5
3
Barbell Row
5
5 reps
RPE 8.5
4
Dip (Bodyweight)
5
8 reps
RPE 8.5
5
Hanging Leg Raise
5
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
3 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8.5
RPE 7
2
Overhead Press (Barbell)
5
5 reps
RPE 8.5
3
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 7.5
RPE 8.5
4
Pull-Up (Assisted)
5
5 reps
RPE 8.5
5
Hanging Leg Raise
5
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
3 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8.5
RPE 7
2
Bench Press (Barbell)
5
5 reps
RPE 8.5
3
Barbell Row
5
5 reps
RPE 8.5
4
Dip (Bodyweight)
5
8 reps
RPE 8.5
5
Hanging Leg Raise
5
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
3 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8.5
RPE 7
2
Overhead Press (Barbell)
5
5 reps
RPE 8.5
3
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 7.5
RPE 8.5
4
Pull-Up (Assisted)
5
5 reps
RPE 8.5
5
Hanging Leg Raise
5
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
3 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8.5
RPE 7
2
Bench Press (Barbell)
5
5 reps
RPE 8.5
3
Barbell Row
5
5 reps
RPE 8.5
4
Dip (Bodyweight)
5
8 reps
RPE 8.5
5
Hanging Leg Raise
5
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
3 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8.5
RPE 7
2
Overhead Press (Barbell)
5
5 reps
RPE 8.5
3
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 7.5
RPE 8.5
4
Pull-Up (Assisted)
5
5 reps
RPE 8.5
5
Hanging Leg Raise
5
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
3 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8.5
RPE 7
2
Bench Press (Barbell)
5
5 reps
RPE 8.5
3
Barbell Row
5
5 reps
RPE 8.5
4
Dip (Bodyweight)
5
8 reps
RPE 8.5
5
Hanging Leg Raise
5
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
3 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8.5
RPE 7
2
Overhead Press (Barbell)
5
5 reps
RPE 8.5
3
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 7.5
RPE 8.5
4
Pull-Up (Assisted)
5
5 reps
RPE 8.5
5
Hanging Leg Raise
5
12 reps
RPE 8.5
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@6.5
@7
@7.5
@8
2
Bench Press (Barbell)
5 Sets
5 Reps
@8.5
3
Barbell Row
5 Sets
5 Reps
@8.5
4
Dip (Bodyweight)
5 Sets
8 Reps
@8.5
5
Hanging Leg Raise
5 Sets
12 Reps
-
Day 2
1
Squat (Barbell)
1 Set
1 Set
2 Sets
5 Reps
5 Reps
5 Reps
@6
@6.5
@7
2
Overhead Press (Barbell)
5 Sets
5 Reps
@8.5
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@8.5
4
Pull-Up (Assisted)
5 Sets
5 Reps
@8.5
5
Hanging Leg Raise
5 Sets
12 Reps
@8.5
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
3 Reps
8 Reps
@6
@6.5
@7
@7.5
@8.5
@7
2
Bench Press (Barbell)
5 Sets
5 Reps
@8.5
3
Barbell Row
5 Sets
5 Reps
@8.5
4
Dip (Bodyweight)
5 Sets
8 Reps
@8.5
5
Hanging Leg Raise
5 Sets
12 Reps
@8.5