Madcow 5×5 Calculator

Madcow 5×5 Calculator FAQs

Should I enter 1RM or 5RM?

Tested 5RM inputs are best for Madcow. If you only know a 1RM, the calculator estimates a 5RM before creating the program.

Why does the Friday triple show more than 100%?

Friday's heavy triple uses the next week's top-set target, so its percentage can be higher than the current week's top set.

Can I use kg or lbs?

Yes. Choose kg or lbs and the calculator will display all working weights in the selected unit.

Is this classic Madcow?

This calculator uses the common ramped Madcow layout: Day 1 heavy 5×5, Day 2 lighter work and Day 3 heavy triples with back-off sets.

What is Madcow 5×5?

Madcow 5×5 is an intermediate strength program built around squat, bench press, barbell row, overhead press and deadlift. It uses three training days per week, ramped sets of five, a lighter midweek squat day and heavier triples later in the week.

Is this a Madcow 5×5 spreadsheet?

Yes. The calculator creates a Madcow 5×5 spreadsheet-style view with weeks across the top and each day, exercise and set listed down the side. It also includes a mobile workout view so the plan is easier to follow in the gym.

What percentages does Madcow 5×5 use?

This calculator uses ramped set percentages based on your current 5RM or an estimated 5RM. The early sets build up to the top set, while Friday includes a heavier triple and a back-off set.

What accessories should I do with Madcow 5×5?

Accessories should be kept simple. Common choices include pull-ups, dips, weighted sit-ups, back extensions, curls or triceps work. The main lifts should remain the priority.

When should I switch to Madcow 5×5?

Madcow 5×5 is usually best after beginner linear progression slows down. If you can no longer add weight every workout on a beginner 5×5 program, a weekly progression like Madcow may be more appropriate.

What should I do after Madcow 5×5?

After Madcow 5×5, many lifters move to a slower intermediate program, a periodised powerlifting plan or a training-max-based system such as 5/3/1, depending on their goals and recovery.

Madcow 5×5 vs 5/3/1: what is the difference?

Madcow 5×5 uses weekly progression across several compound lifts in a fixed three-day structure. 5/3/1 usually uses a training max, monthly waves and slower progression, making it more flexible for long-term strength training.