Nishaana
The Madcow 5x5 program.
The Madcow 5x5 is a intermediate weekly progression program run 3 days a week. The intermediate successor to StrongLifts: ramping 5x5 sets and weekly (not per-session) progression, so you keep getting stronger after linear gains slow down.
Overview
The intermediate successor to StrongLifts: ramping 5x5 sets and weekly (not per-session) progression, so you keep getting stronger after linear gains slow down.
Who it's for: Lifters who have outgrown StrongLifts and need a slower, weekly progression.
Weekly schedule
Check off days as you train, or pick the lifts for each day from the exercise library — let Nishaana fill them in and track it for you automatically.
How to progress
Weekly increases driven by a Friday top set; built-in light/medium/heavy day structure. If you stall for two sessions in a row, take a small deload and build back — see progressive overload for the full method.
Related programs
Common questions.
Is the Madcow 5x5 good for beginners?
The Madcow 5x5 is a intermediate program. Lifters who have outgrown StrongLifts and need a slower, weekly progression. If you are brand new to lifting, start with a beginner full-body or StrongLifts 5x5 program first.
How many days a week is the Madcow 5x5?
3 days a week. The intermediate successor to StrongLifts: ramping 5x5 sets and weekly (not per-session) progression, so you keep getting stronger after linear gains slow down.
How do you progress on the Madcow 5x5?
Weekly increases driven by a Friday top set; built-in light/medium/heavy day structure.
What equipment do I need for the Madcow 5x5?
A barbell, plates, a squat rack and a flat bench cover every main lift; a pull-up bar and light dumbbells handle the accessories.
How long should I run the Madcow 5x5 before switching?
Run it until your progression stalls for 2–3 sessions in a row on your main lifts — for most beginners that's 3–6 months. At that point switch to an intermediate program like 5/3/1 or a split.
How is the Madcow 5x5 different from the Push Pull Legs?
The Madcow 5x5 runs 3 days/week aimed at weekly progression, while the Push Pull Legs runs 6 days/week aimed at hypertrophy & strength. Pick the Madcow 5x5 if lifters who have outgrown StrongLifts and need a slower, weekly progression; pick the other if that fits your schedule or goal better.
Can I run the Madcow 5x5 for free?
Yes. You can follow the full Madcow 5x5 schedule free in Nishaana — it loads the weekly plan, pre-fills your sets and auto-progresses your weights as you hit your targets.
Start the Madcow 5x5 today.
Follow the full schedule free in your browser — the app handles the progression for you.
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