Madcows 5x5 Strength Program

Monday – Heavy Day
Squat – 5 sets of 5
Bench – 5 sets of 5
Barbell Row – 5 sets of 5
Weighted hyperextensions - 2 sets
Weighted sit-ups - 4 sets


Wednesday – Light Day
Squat – 4 sets of 5
Overhead Press – 4 sets of 5
Deadlift – 4 sets of 5
Sit-ups - 3 sets


Friday - Medium
Squat – 4 sets of 5, 1 triple, 1 set of 8
Bench – 4 sets of 5, 1 triple, 1 set of 8
Barbell Row – 4 sets of 5, 1 triple, 1 set of 8 for rows
Weighted Dips - 3 sets of 5-8
Triceps Extension and Biceps Curl - 3 sets of 8 each