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It’s unclear who Madcow is but rumors suggest that he was a friend of Glenn Pendlay (yes, the same person who developed the Pendlay row). The Madcow program can also work for advanced lifters looking to build up their strength on the press and deadlift. He wanted the program to be equally suitable for building strength and muscle mass without wasting people’s time on irrelevant exercises.ĭespite the original intent, the program gained a lot of popularity and is now known as an effective intermediate program for powerlifters. Madcow was a member of the EliteFitness forums and developed his version of the 5×5 program for strength and bodybuilding. On Friday, trainees would work with moderate weights and do power cleans, overhead presses, and squats. Wednesday would feature lighter power cleans, incline presses, and squats. For example, trainees would do power cleans, the bench press, and squat on Monday. Bill’s methods and approaches are the base of countless modern training programs, including Madcow’s version.īill Starr’s original 5×5 plan consisted of three workouts, each including three movements. Madcow 5×5 is an intermediate program based on the original 5×5 plan developed by Bill Starr––a pioneer in the strength training world. Despite the simplicity, 5×5 is an effective method for improving the core lifts (bench press, squat, and deadlift), and you can leverage the principles to reach respectable numbers. Such programs are typically based on linear progression and designed for strength gains. A 5×5 program is one where lifters perform five sets of 5 reps with loads at 80 to 85 percent of their one-repetition maximum (1RM).
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