The design of the program suggests that it should last for 8 to 12 weeks. Madcow’s 5×5 program doesn’t have a fixed number of weeks. All except the Friday max weight set is of 5 reps each.
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For each main lift performed on each work day in this program, the first few sets are gradual built up for the last heavy set in which you will be lifting max weight for the day. The main lifts of the program are squats, bench, overhead press, deadlift and row. Introduction to Madcow 5×5 Intermediate Program The program has specified accessory workouts, sets and reps in the schedule. To maximize the results, this program includes some accessory work on each work day. With improving your lifting PRs, this program also helps you in developing overall body strength. The program is built around big muscle movements and has alternate work days. If you last for 8 weeks in the program you are poised to gain 10-15% over your PR max. This workout program continues for 8-12 weeks. Starting the cycle with sub-maximal weights you increase the loading every week gradually till you reach the failure. The Madcow 5×5 program is a mix of main lifts and some specific accessory work. Inspired by Bill Star’s 5×5 strength training program an elite fitness member developed this modified strength and bodybuilding program which has been named after his username on the forum.
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