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Madcow Intermediate Program

level -Intermediate

duration -12

Description -

A 5x5 intermediate strength program focusing on major lifts.

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Routine -

Primary Strength Block

Week 1

Monday

Exercise	Sets	Reps	% of Max	Increment
Squat	1	5	50%	0
	1	5	62.5%	0
	1	5	75%	0
	1	5	87.5%	0
	1	5	100%	7.5
Bench	1	5	50%	0
	1	5	62.5%	0
	1	5	75%	0
	1	5	87.5%	0
	1	5	100%	5
Row	1	5	50%	0
	1	5	62.5%	0
	1	5	75%	0
	1	5	87.5%	0
	1	5	100%	5

Wednesday

Exercise	Sets	Reps	% of Max	Increment
Squat	1	5	50%	0
	1	5	62.5%	0
	1	5	75%	0
	2	5	75%	0
Press	1	5	60%	0
	1	5	72.5%	0
	1	5	85%	0
	1	5	100%	2.5
Deadlift	1	5	60%	0
	1	5	72.5%	0
	1	5	85%	0
	1	5	100%	10

Friday

Exercise	Sets	Reps	% of Max	Increment
Squat	1	5	50%	0
	1	5	62.5%	0
	1	5	75%	0
	1	5	87.5%	0
	1	3	102.5%	7.5
	1	8	75%	0
Bench	1	5	50%	0
	1	5	62.5%	0
	1	5	75%	0
	1	5	87.5%	0
	1	3	102.5%	5
	1	8	75%	0
Row	1	5	50%	0
	1	5	62.5%	0
	1	5	75%	0
	1	5	87.5%	0
	1	3	102.5%	5
	1	8	75%	0

Week 2

Monday

Exercise	Sets	Reps	% of Max	Increment
Squat	1	5	50%	5
	1	5	62.5%	5
	1	5	75%	5
	1	5	87.5%	7.5
	1	5	100%	15
Bench	1	5	50%	2.5
	1	5	62.5%	2.5
	1	5	75%	5
	1	5	87.5%	5
	1	5	100%	10
Row	1	5	50%	2.5
	1	5	62.5%	2.5
	1	5	75%	2.5
	1	5	87.5%	5
	1	5	100%	10

Wednesday

Exercise	Sets	Reps	% of Max	Increment
Squat	1	5	50%	5
	1	5	62.5%	5
	1	5	75%	5
	2	5	75%	5
Press	1	5	60%	2.5
	1	5	72.5%	2.5
	1	5	85%	2.5
	1	5	100%	7.5
Deadlift	1	5	60%	5
	1	5	72.5%	7.5
	1	5	85%	7.5
	1	5	100%	20

Friday

Exercise	Sets	Reps	% of Max	Increment
Squat	1	5	50%	5
	1	5	62.5%	5
	1	5	75%	5
	1	5	87.5%	7.5
	1	3	102.5%	15
	1	8	75%	5
Bench	1	5	50%	2.5
	1	5	62.5%	2.5
	1	5	75%	5
	1	5	87.5%	5
	1	3	102.5%	12.5
	1	8	75%	5
Row	1	5	50%	2.5
	1	5	62.5%	2.5
	1	5	75%	2.5
	1	5	87.5%	5
	1	3	102.5%	10
	1	8	75%	2.5

Week 3

Monday

Exercise	Sets	Reps	% of Max	Increment
Squat	1	5	50%	7.5
	1	5	62.5%	10
	1	5	75%	12.5
	1	5	87.5%	15
	1	5	100%	22.5
Bench	1	5	50%	5
	1	5	62.5%	7.5
	1	5	75%	7.5
	1	5	87.5%	10
	1	5	100%	17.5
Row	1	5	50%	5
	1	5	62.5%	5
	1	5	75%	7.5
	1	5	87.5%	7.5
	1	5	100%	15

Wednesday

Exercise	Sets	Reps	% of Max	Increment
Squat	1	5	50%	7.5
	1	5	62.5%	10
	1	5	75%	12.5
	2	5	75%	12.5
Press	1	5	60%	5
	1	5	72.5%	5
	1	5	85%	5
	1	5	100%	10
Deadlift	1	5	60%	12.5
	1	5	72.5%	15
	1	5	85%	17.5
	1	5	100%	30

Friday

Exercise	Sets	Reps	% of Max	Increment
Squat	1	5	50%	7.5
	1	5	62.5%	10
	1	5	75%	12.5
	1	5	87.5%	15
	1	3	102.5%	25
	1	8	75%	12.5
Bench	1	5	50%	5
	1	5	62.5%	7.5
	1	5	75%	7.5
	1	5	87.5%	10
	1	3	102.5%	17.5
	1	8	75%	7.5
Row	1	5	50%	5
	1	5	62.5%	5
	1	5	75%	7.5
	1	5	87.5%	7.5
	1	3	102.5%	15
	1	8	75%	7.5

Week 4

Monday

Exercise	Sets	Reps	% of Max	Increment
Squat	1	5	50%	12.5
	1	5	62.5%	15
	1	5	75%	17.5
	1	5	87.5%	20
	1	5	100%	32.5
Bench	1	5	50%	7.5
	1	5	62.5%	10
	1	5	75%	12.5
	1	5	87.5%	15
	1	5	100%	22.5
Row	1	5	50%	7.5
	1	5	62.5%	7.5
	1	5	75%	10
	1	5	87.5%	12.5
	1	5	100%	17.5

Wednesday

Exercise	Sets	Reps	% of Max	Increment
Squat	1	5	50%	12.5
	1	5	62.5%	15
	1	5	75%	17.5
	2	5	75%	17.5
Press	1	5	60%	5
	1	5	72.5%	7.5
	1	5	85%	7.5
	1	5	100%	12.5
Deadlift	1	5	60%	17.5
	1	5	72.5%	22.5
	1	5	85%	25
	1	5	100%	40

Friday

Exercise	Sets	Reps	% of Max	Increment
Squat	1	5	50%	12.5
	1	5	62.5%	15
	1	5	75%	17.5
	1	5	87.5%	20
	1	3	102.5%	32.5
	1	8	75%	17.5
Bench	1	5	50%	7.5
	1	5	62.5%	10
	1	5	75%	12.5
	1	5	87.5%	15
	1	3	102.5%	22.5
	1	8	75%	12.5
Row	1	5	50%	7.5
	1	5	62.5%	7.5
	1	5	75%	10
	1	5	87.5%	12.5
	1	3	102.5%	20
	1	8	75%	10

Week 5

Monday

Exercise	Sets	Reps	% of Max	Increment
Squat	1	5	50%	15
	1	5	62.5%	20
	1	5	75%	22.5
	1	5	87.5%	27.5
	1	5	100%	40
Bench	1	5	50%	10
	1	5	62.5%	15
	1	5	75%	17.5
	1	5	87.5%	20
	1	5	100%	27.5
Row	1	5	50%	10
	1	5	62.5%	12.5
	1	5	75%	15
	1	5	87.5%	15
	1	5	100%	22.5

Wednesday

Exercise	Sets	Reps	% of Max	Increment
Squat	1	5	50%	15
	1	5	62.5%	20
	1	5	75%	22.5
	2	5	75%	22.5
Press	1	5	60%	7.5
	1	5	72.5%	10
	1	5	85%	12.5
	1	5	100%	17.5
Deadlift	1	5	60%	25
	1	5	72.5%	30
	1	5	85%	35
	1	5	100%	50

Friday

Exercise	Sets	Reps	% of Max	Increment
Squat	1	5	50%	15
	1	5	62.5%	20
	1	5	75%	22.5
	1	5	87.5%	27.5
	1	3	102.5%	40
	1	8	75%	22.5
Bench	1	5	50%	10
	1	5	62.5%	15
	1	5	75%	17.5
	1	5	87.5%	20
	1	3	102.5%	30
	1	8	75%	17.5
Row	1	5	50%	10
	1	5	62.5%	12.5
	1	5	75%	15
	1	5	87.5%	15
	1	3	102.5%	22.5
	1	8	75%	15

Week 6

Monday

Exercise	Sets	Reps	% of Max	Increment
Squat	1	5	50%	20
	1	5	62.5%	25
	1	5	75%	30
	1	5	87.5%	35
	1	5	100%	47.5
Bench	1	5	50%	15
	1	5	62.5%	17.5
	1	5	75%	20
	1	5	87.5%	25
	1	5	100%	35
Row	1	5	50%	12.5
	1	5	62.5%	15
	1	5	75%	17.5
	1	5	87.5%	20
	1	5	100%	27.5

Wednesday

Exercise	Sets	Reps	% of Max	Increment
Squat	1	5	50%	20
	1	5	62.5%	25
	1	5	75%	30
	2	5	75%	30
Press	1	5	60%	10
	1	5	72.5%	12.5
	1	5	85%	15
	1	5	100%	20
Deadlift	1	5	60%	30
	1	5	72.5%	37.5
	1	5	85%	42.5
	1	5	100%	60

Friday

Exercise	Sets	Reps	% of Max	Increment
Squat	1	5	50%	20
	1	5	62.5%	25
	1	5	75%	30
	1	5	87.5%	35
	1	3	102.5%	47.5
	1	8	75%	30
Bench	1	5	50%	15
	1	5	62.5%	17.5
	1	5	75%	20
	1	5	87.5%	25
	1	3	102.5%	35
	1	8	75%	20
Row	1	5	50%	12.5
	1	5	62.5%	15
	1	5	75%	17.5
	1	5	87.5%	20
	1	3	102.5%	27.5
	1	8	75%	17.5

Week 7

Monday

Exercise	Sets	Reps	% of Max	Increment
Squat	1	5	50%	22.5
	1	5	62.5%	30
	1	5	75%	35
	1	5	87.5%	42.5
	1	5	100%	55
Bench	1	5	50%	17.5
	1	5	62.5%	20
	1	5	75%	25
	1	5	87.5%	30
	1	5	100%	40
Row	1	5	50%	15
	1	5	62.5%	17.5
	1	5	75%	20
	1	5	87.5%	25
	1	5	100%	32.5

Wednesday

Exercise	Sets	Reps	% of Max	Increment
Squat	1	5	50%	22.5
	1	5	62.5%	30
	1	5	75%	35
	2	5	75%	35
Press	1	5	60%	12.5
	1	5	72.5%	15
	1	5	85%	17.5
	1	5	100%	22.5
Deadlift	1	5	60%	37.5
	1	5	72.5%	45
	1	5	85%	52.5
	1	5	100%	70

Friday

Exercise	Sets	Reps	% of Max	Increment
Squat	1	5	50%	22.5
	1	5	62.5%	30
	1	5	75%	35
	1	5	87.5%	42.5
	1	3	102.5%	57.5
	1	8	75%	35
Bench	1	5	50%	17.5
	1	5	62.5%	20
	1	5	75%	25
	1	5	87.5%	30
	1	3	102.5%	40
	1	8	75%	25
Row	1	5	50%	15
	1	5	62.5%	17.5
	1	5	75%	20
	1	5	87.5%	25
	1	3	102.5%	32.5
	1	8	75%	20

Week 8

Monday

Exercise	Sets	Reps	% of Max	Increment
Squat	1	5	50%	27.5
	1	5	62.5%	35
	1	5	75%	42.5
	1	5	87.5%	47.5
	1	5	100%	62.5
Bench	1	5	50%	20
	1	5	62.5%	25
	1	5	75%	30
	1	5	87.5%	35
	1	5	100%	45
Row	1	5	50%	15
	1	5	62.5%	20
	1	5	75%	25
	1	5	87.5%	27.5
	1	5	100%	37.5

Wednesday

Exercise	Sets	Reps	% of Max	Increment
Squat	1	5	50%	27.5
	1	5	62.5%	35
	1	5	75%	42.5
	2	5	75%	42.5
Press	1	5	60%	15
	1	5	72.5%	17.5
	1	5	85%	20
	1	5	100%	27.5
Deadlift	1	5	60%	42.5
	1	5	72.5%	52.5
	1	5	85%	60
	1	5	100%	80

Friday

Exercise	Sets	Reps	% of Max	Increment
Squat	1	5	50%	27.5
	1	5	62.5%	35
	1	5	75%	42.5
	1	5	87.5%	47.5
	1	3	102.5%	65
	1	8	75%	42.5
Bench	1	5	50%	20
	1	5	62.5%	25
	1	5	75%	30
	1	5	87.5%	35
	1	3	102.5%	45
	1	8	75%	30
Row	1	5	50%	15
	1	5	62.5%	20
	1	5	75%	25
	1	5	87.5%	27.5
	1	3	102.5%	37.5
	1	8	75%	25

Week 9

Monday

Exercise	Sets	Reps	% of Max	Increment
Squat	1	5	50%	32.5
	1	5	62.5%	40
	1	5	75%	47.5
	1	5	87.5%	55
	1	5	100%	70
Bench	1	5	50%	22.5
	1	5	62.5%	27.5
	1	5	75%	35
	1	5	87.5%	40
	1	5	100%	50
Row	1	5	50%	17.5
	1	5	62.5%	22.5
	1	5	75%	27.5
	1	5	87.5%	32.5
	1	5	100%	42.5

Wednesday

Exercise	Sets	Reps	% of Max	Increment
Squat	1	5	50%	32.5
	1	5	62.5%	40
	1	5	75%	47.5
	2	5	75%	47.5
Press	1	5	60%	15
	1	5	72.5%	20
	1	5	85%	22.5
	1	5	100%	30
Deadlift	1	5	60%	47.5
	1	5	72.5%	57.5
	1	5	85%	70
	1	5	100%	90

Friday

Exercise	Sets	Reps	% of Max	Increment
Squat	1	5	50%	32.5
	1	5	62.5%	40
	1	5	75%	47.5
	1	5	87.5%	55
	1	3	102.5%	72.5
	1	8	75%	47.5
Bench	1	5	50%	22.5
	1	5	62.5%	27.5
	1	5	75%	35
	1	5	87.5%	40
	1	3	102.5%	52.5
	1	8	75%	35
Row	1	5	50%	17.5
	1	5	62.5%	22.5
	1	5	75%	27.5
	1	5	87.5%	32.5
	1	3	102.5%	42.5
	1	8	75%	27.5

Week 10

Monday

Exercise	Sets	Reps	% of Max	Increment
Squat	1	5	50%	35
	1	5	62.5%	45
	1	5	75%	52.5
	1	5	87.5%	62.5
	1	5	100%	80
Bench	1	5	50%	25
	1	5	62.5%	32.5
	1	5	75%	37.5
	1	5	87.5%	45
	1	5	100%	55
Row	1	5	50%	20
	1	5	62.5%	25
	1	5	75%	30
	1	5	87.5%	37.5
	1	5	100%	45

Wednesday

Exercise	Sets	Reps	% of Max	Increment
Squat	1	5	50%	35
	1	5	62.5%	45
	1	5	75%	52.5
	2	5	75%	52.5
Press	1	5	60%	17.5
	1	5	72.5%	22.5
	1	5	85%	25
	1	5	100%	35
Deadlift	1	5	60%	55
	1	5	72.5%	65
	1	5	85%	77.5
	1	5	100%	100

Friday

Exercise	Sets	Reps	% of Max	Increment
Squat	1	5	50%	35
	1	5	62.5%	45
	1	5	75%	52.5
	1	5	87.5%	62.5
	1	3	102.5%	80
	1	8	75%	52.5
Bench	1	5	50%	25
	1	5	62.5%	32.5
	1	5	75%	37.5
	1	5	87.5%	45
	1	3	102.5%	57.5
	1	8	75%	37.5
Row	1	5	50%	20
	1	5	62.5%	25
	1	5	75%	30
	1	5	87.5%	37.5
	1	3	102.5%	47.5
	1	8	75%	30

Week 11

Monday

Exercise	Sets	Reps	% of Max	Increment
Squat	1	5	50%	40
	1	5	62.5%	50
	1	5	75%	60
	1	5	87.5%	70
	1	5	100%	87.5
Bench	1	5	50%	27.5
	1	5	62.5%	35
	1	5	75%	42.5
	1	5	87.5%	50
	1	5	100%	62.5
Row	1	5	50%	22.5
	1	5	62.5%	30
	1	5	75%	35
	1	5	87.5%	40
	1	5	100%	50

Wednesday

Exercise	Sets	Reps	% of Max	Increment
Squat	1	5	50%	40
	1	5	62.5%	50
	1	5	75%	60
	2	5	75%	60
Press	1	5	60%	20
	1	5	72.5%	25
	1	5	85%	27.5
	1	5	100%	37.5
Deadlift	1	5	60%	60
	1	5	72.5%	72.5
	1	5	85%	85
	1	5	100%	112.5

Friday

Exercise	Sets	Reps	% of Max	Increment
Squat	1	5	50%	40
	1	5	62.5%	50
	1	5	75%	60
	1	5	87.5%	70
	1	3	102.5%	90
	1	8	75%	60
Bench	1	5	50%	27.5
	1	5	62.5%	35
	1	5	75%	42.5
	1	5	87.5%	50
	1	3	102.5%	62.5
	1	8	75%	42.5
Row	1	5	50%	22.5
	1	5	62.5%	30
	1	5	75%	35
	1	5	87.5%	40
	1	3	102.5%	52.5
	1	8	75%	35

Week 12

Monday

Exercise	Sets	Reps	% of Max	Increment
Squat	1	5	50%	42.5
	1	5	62.5%	55
	1	5	75%	65
	1	5	87.5%	75
	1	5	100%	95
Bench	1	5	50%	30
	1	5	62.5%	37.5
	1	5	75%	47.5
	1	5	87.5%	55
	1	5	100%	67.5
Row	1	5	50%	25
	1	5	62.5%	32.5
	1	5	75%	37.5
	1	5	87.5%	45
	1	5	100%	55

Wednesday

Exercise	Sets	Reps	% of Max	Increment
Squat	1	5	50%	42.5
	1	5	62.5%	55
	1	5	75%	65
	2	5	75%	65
Press	1	5	60%	22.5
	1	5	72.5%	27.5
	1	5	85%	32.5
	1	5	100%	40
Deadlift	1	5	60%	67.5
	1	5	72.5%	80
	1	5	85%	95
	1	5	100%	122.5

Friday

Exercise	Sets	Reps	% of Max	Increment
Squat	1	5	50%	42.5
	1	5	62.5%	55
	1	5	75%	65
	1	5	87.5%	75
	1	3	102.5%	97.5
	1	8	75%	65
Bench	1	5	50%	30
	1	5	62.5%	37.5
	1	5	75%	47.5
	1	5	87.5%	55
	1	3	102.5%	70
	1	8	75%	47.5
Row	1	5	50%	25
	1	5	62.5%	32.5
	1	5	75%	37.5
	1	5	87.5%	45
	1	3	102.5%	57.5
	1	8	75%	37.5

Written By@powerpro

Last Updated7/17/2024