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Madcows 5×5 routine


With the weather in NY basically being down in the low 20′s it’s the perfect time to pack on some size before the summer months. I am going to give a description of a routine I used that works very well in adding strength and size. Madcows 5×5 routine. It’s a very basic program focusing on linear progression of the three major compound lifts, the bench, deadlift, and the free weight barbell squat. Looking for a problem to add size to the whole body look no further. You’ll be squatting three times a week. The workouts appear as followed.


Squat-5 sets of 5 reps

Bench-5 sets of 5 reps

Barbell row- 5 sets of 5 reps


Squat 4 sets of 5 reps

Military press- 5 sets of 5 reps

Deadlifts- 5 sets of 5 reps


Squat- 5 sets of 5 reps

Bench- 5 sets of 5 reps

Barbell row- 5 sets of 5 reps

Every week add 5 pounds on each of the lifts, for example if using 135 for the bench following week use 140. Give this routine a try and say hello to a more developed body.

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