Madcow 5×5
Also known as: madcow · madcow 5x5 · bill starr · 5x5 intermediate · heavy light medium
The classic intermediate 5×5 — the step up when novice linear progression stalls. Heavy / Light / Intensity across the week off a single top-set weight per lift: Monday ramps to a heavy 5×5, Wednesday is lighter recovery, and Friday you ramp to a new 5-rep PR plus a back-off set. Beat Friday and the whole ladder moves up ~2.5% next week.
Free during beta · auto progression, rest timers & PR tracking built in
How progression works
DropSet runs this progression for you — every session's weights are computed automatically from your training maxes and logged AMRAP sets.
Madcow 5×5 — every set, every session
Percentages are of your training max (TM). AMRAP = as many reps as possible on the final set.
Monday — Heavy
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 1×5 @ 50% 1×5 @ 62.5% 1×5 @ 75% 1×5 @ 87.5% 1×5 @ 100% | 3:00 |
| Bench Press (Barbell) | 1×5 @ 50% 1×5 @ 62.5% 1×5 @ 75% 1×5 @ 87.5% 1×5 @ 100% | 3:00 |
| Bent Over Row (Barbell) | 1×5 @ 50% 1×5 @ 62.5% 1×5 @ 75% 1×5 @ 87.5% 1×5 @ 100% | 3:00 |
Wednesday — Light
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 1×5 @ 50% 1×5 @ 62.5% 2×5 @ 75% | 2:30 |
| Overhead Press (Barbell) | 1×5 @ 50% 1×5 @ 62.5% 2×5 @ 75% | 2:30 |
| Deadlift (Barbell) | 1×5 | 4:00 |
Friday — Intensity (PR)
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 1×5 @ 50% 1×5 @ 62.5% 1×5 @ 75% 1×5 @ 87.5% 1×5–8+ @ 102.5% AMRAP 1×8 @ 75% | 3:00 |
| Bench Press (Barbell) | 1×5 @ 50% 1×5 @ 62.5% 1×5 @ 75% 1×5 @ 87.5% 1×5–8+ @ 102.5% AMRAP 1×8 @ 75% | 3:00 |
| Bent Over Row (Barbell) | 1×5 @ 50% 1×5 @ 62.5% 1×5 @ 75% 1×5 @ 87.5% 1×5–8+ @ 102.5% AMRAP 1×8 @ 75% | 2:30 |
Source: Madcow 5×5 — the popular intermediate adaptation of Bill Starr's 5×5.
DropSet is not affiliated with or endorsed by the program's author. The program structure (sets, reps, exercise selection) is presented as published methodology.
Run Madcow 5×5 in DropSet
Training-max calculation, AMRAP tracking, automatic progression, plate calculator and rest timers — the whole program, ready to log.
