Madcow 5x5 Modified

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.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Squat (Barbell)

Bench Press (Barbell)

Barbell Row

Dip (Bodyweight)

Hanging Leg Raise

Overhead Press (Barbell)

Deadlift (Barbell)

Pull-Up (Assisted)

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