Madcow 5x5 Calculator

Summary

Enter your current 5-rep max for squat, bench press, and deadlift to generate a week-by-week Madcow 5x5 intermediate program with all working weights.

How it works

1. Enter your current 5-rep max (5RM) for squat, bench press, and deadlift.
2. Select pounds or kilograms.
3. The calculator sets Week 1 working weights from your 5RM and computes Monday/Wednesday/Friday sessions.
4. Monday and Wednesday use a ramping 5x5: five sets increasing to the top weight.
5. Friday uses a heavier protocol: four ramping sets of 5, then one heavy set of 3.
6. Each subsequent week increases the top weight by approximately 2.5% (rounded to the nearest 5 lb / 2.5 kg).
7. Choose how many weeks to display (4–12) and review the full schedule at a glance.

Use cases

• Intermediate lifters who stalled on a linear progression program like StrongLifts or Starting Strength.
• Plan a full training block with exact weights before the cycle starts.
• Quickly recalculate after testing a new 5RM on squat, bench, or deadlift.
• Compare weekly load increases across the three main lifts.
• Print or screenshot a specific week to take to the gym.

Frequently Asked Questions