Workout Monday
Session 1This workout’s sets follow from your answers on the day.
Madcow Advanced
Nine weeks of three-day full-body lifting move from five-set volume via a deload to heavier triples and record attempts.
Not sure it’s for you? See programs like it, ranked for you →Your numbers
Worked out for an example lifter who squats 100 kg × 5, benches 75 kg × 5, deadlifts 130 kg × 5 and presses 50 kg × 5. Change any number to see your own.
Details
The program’s usual settings
Week by week
Every workout, as Catalyst would give it to you.
Madcow Advanced asks you questions before this workout, so its sets follow from your answers on the day.
The schedule
3 workouts a week, on whichever days suit you.
| Week | Session 1 | Session 2 | Session 3 |
|---|---|---|---|
| 1 | Monday | WednesdayVolume | Friday |
| 2 | Monday | WednesdayVolume | Friday |
| 3 | Monday | WednesdayVolume | Friday |
| 4 | Monday | WednesdayVolume | Friday |
| 5 | Monday | WednesdayPeak | Friday |
| 6 | Monday | WednesdayPeak | Friday |
| 7 | Monday | WednesdayPeak | Friday |
| 8 | Monday | WednesdayPeak | Friday |
| 9 | Monday | WednesdayPeak | Friday |
How it works
The program’s own rules, as Catalyst runs them.
Complete the nine-week Option-1 sequence of volume, deload and peak. In week 5, leave out Wednesday squat and normally keep week-4 weights. Plan weeks 6 and 7 as even steps toward your week-8 records; in week 9, you may aim for 2.5% above week 8. Choose working weights before each workout. You may carry a missed volume target forward. If your deadlift is at least twice your body weight, you may choose the separate three-by-five volume plan. Arrange nonconsecutive training dates, warm-ups, rest and any later block yourself.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Barbell
- Flat bench
- Pull-up bar
- 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 Advanced in Catalyst
Every set ready. Every weight right.
Join the waitlist and we’ll email you the day Catalyst launches.