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Madcow 5×5Workout calculator.

Enter your best sets of 5. See every ramped set for 12 weeks: a three-week on-ramp, then a new top set each week, with Friday's triple and back-off set.

Enter your numbersSee the weekly planRead the full guide

Program by Madcow; documented by StrongLifts · Trainer editorial · Updated

Madcow 5×5 12-week plan

Enter your numbers. The whole plan updates as you type.

Squat
Bench press
Barbell row
Overhead press
Deadlift

Example numbers are loaded; replace them with yours. Loads include the 20 kg bar (change it in Your settings) and round down to your smallest jump.

Two 0.5 kg plates make a 1 kg jump.

Squat · Top set in week 12

126kg

Best now: 110 kg. Every session is below, with warm-ups and what to do when you stall.

LiftBest nowWeek 12
Squat110 kg126 kg
Bench press80 kg88 kg
Barbell row70 kg78 kg
Overhead press50 kg58 kg
Deadlift140 kg156 kg

The sheet opens in Excel or Google Sheets: every set of every week, with empty columns for what you lift.

Week 1 · On-ramp: 3 weeks under your best

Monday · Heavy

  • Squat1 × 5 · 50%52 kg1 × 5 · 62.5%65 kg1 × 5 · 75%78 kg1 × 5 · 87.5%91 kg1 × 5 · 100%104 kg
  • Bench press1 × 5 · 50%37 kg1 × 5 · 62.5%46 kg1 × 5 · 75%55 kg1 × 5 · 87.5%64 kg1 × 5 · 100%74 kg
  • Barbell row1 × 5 · 50%32 kg1 × 5 · 62.5%40 kg1 × 5 · 75%48 kg1 × 5 · 87.5%56 kg1 × 5 · 100%64 kg

Wednesday · Light

  • Squat1 × 5 · 50%52 kg1 × 5 · 62.5%65 kg1 × 5 · 75%78 kg1 × 5 · 75%78 kgMonday's first three sets, then the third again
  • Overhead press (or incline bench)1 × 5 · 62.5%27 kg1 × 5 · 75%33 kg1 × 5 · 87.5%38 kg1 × 5 · 100%44 kg
  • Deadlift1 × 5 · 62.5%83 kg1 × 5 · 75%100 kg1 × 5 · 87.5%117 kg1 × 5 · 100%134 kg

Friday · Medium

  • Squat1 × 5 · 50%52 kg1 × 5 · 62.5%65 kg1 × 5 · 75%78 kg1 × 5 · 87.5%91 kg1 × 3106 kg1 × 8 · 75%78 kgthe triple is next Monday's top set
  • Bench press1 × 5 · 50%37 kg1 × 5 · 62.5%46 kg1 × 5 · 75%55 kg1 × 5 · 87.5%64 kg1 × 376 kg1 × 8 · 75%55 kgthe triple is next Monday's top set
  • Barbell row1 × 5 · 50%32 kg1 × 5 · 62.5%40 kg1 × 5 · 75%48 kg1 × 5 · 87.5%56 kg1 × 366 kg1 × 8 · 75%48 kgthe triple is next Monday's top set

How it progresses

Sets ramp up in 12.5% steps to the top set. Week 1 starts 3 weeks under your best set of 5 (2 kg a week), so week 4 matches it.

Friday's triple becomes next Monday's top set: 2 kg on squat and deadlift; 1 kg on bench press, barbell row and overhead press a week. This is StrongLifts' fixed version; Madcow's original adds 2.5% a week.

If you stall

Miss reps: repeat that week's weights. One lift stuck: take it back a few weeks and rebuild. Most lifts stuck: reset the whole program and build back to your best over about 4 weeks.

Warm-up

The ramp sets are your warm-up.

What comes next

Madcow has no fixed end. Keep resetting while it still brings new bests.

Sources

Fixed-increment StrongLifts-style example with 12.5% ramp intervals; original spreadsheets differ.

Madcow workout guide · StrongLifts

Every load assumes the sessions before it succeeded. Free, no signup. Your numbers stay in this browser; they are not sent to Trainer.

Use the sheet at your next session

  1. Replace the example numbers with your current weights. Set your bar in Your settings and pick the smallest jump your plates allow.
  2. Read how the plan progresses and what to do when you stall. Step through the weeks, or print every week at once.
  3. Download the sheet. In Excel, open it directly; in Google Sheets, choose File → Import → Upload.
  4. Record your actual reps and loads next to each target. When a session falls short, follow the stall rule, then update your numbers here for a fresh plan.

The downloaded file holds every set of every week, warm-ups included, with empty columns for your results. Your numbers stay in this browser, so the plan is still here when you come back after your next workout.

Read the progression and troubleshooting guide

Days / week
3
Experience
Intermediate
Progression
Weekly ramped loading
Focus
Strength

Version covered. Fixed-increment StrongLifts-style example with 12.5% ramp intervals; original spreadsheets differ. Independent editorial companion; no affiliation or endorsement is implied.

The people behind the program.

Primary references checked 15 October 2026. Public sources support the explanation; paid program details remain with their creators.

Frequently asked questions

Which version of Madcow 5×5 does this cover?

Fixed-increment StrongLifts-style example with 12.5% ramp intervals; original spreadsheets differ.

How should I use the Madcow 5×5 tool?

Enter your best sets of 5. See every ramped set for 12 weeks: a three-week on-ramp, then a new top set each week, with Friday's triple and back-off set.

Is this an official program spreadsheet?

This is an independent Trainer companion. Follow the original creator's instructions, especially for purchased programs. The CSV exports your calculated targets and blank result fields; it does not reproduce a paid spreadsheet or sync to the Trainer app.

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