Madcow 5×5 Intermediate — creator linear guide
Three full-body days ramp to heavy fives, with Friday's heavier triple becoming next Monday's top five after success.
Not sure it’s for you? See programs like it, ranked for you →Your numbers
Enter these 2 numbers and Catalyst works out every workout from them.
Details
The program’s usual settings
Program
Five-rep maxes
Week by week
Every workout, as Catalyst would give it to you.
Enter your numbers above to see every workout.
The schedule
3 workouts a week, on Mon, Wed, Fri.
| Week | Mon | Wed | Fri |
|---|---|---|---|
| 1 | M | W | F |
Then it starts again from week 1, carrying on from the weights you reached.
How it works
The program’s own rules, as Catalyst runs them.
Build up over roughly four weeks to your present five-repetition records. Choose a ramp interval between ten and fifteen percent of the top load. Friday’s triple is 2.5% above Monday’s top five and becomes the following Monday’s target after a successful week. A missed repetition holds that lift’s target for the following week. If one lift stalls for several weeks, reset that lift to an earlier successful week. If most lifts stall, reset the program several weeks and build back up. Choose reset loads deliberately; there is no fixed miss counter. Warm up and rest as needed. The program continues while weekly progress remains productive.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Back extension bench
- Barbell
- Dumbbells
- Flat bench
- Parallel bars
- Squat rack
Not sure it’s the one?
See every program like it ranked for what you want, how often you train and what you have, each with why it fits and what doesn’t. Compare any three side by side.
Run Madcow 5×5 Intermediate — creator linear guide in Catalyst
Every set ready. Every weight right.
Join the waitlist and we’ll email you the day Catalyst launches.