Workout Routine

Free

Madcow

by jspark821

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Starting TM is 85% of 1RM.

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Workout A

squat

Set
Intensity
Weight
Reps
Rest time
1
50% TM
5
120 sec
2
62% TM
5
120 sec
3
75% TM
5
120 sec
4
87% TM
5
120 sec
5
100% TM
5
120 sec

squat

5×5

bench press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
5
120 sec
2
62% TM
5
120 sec
3
75% TM
5
120 sec
4
87% TM
5
120 sec
5
100% TM
5
120 sec

bench press

5×5

barbell row

Set
Intensity
Weight
Reps
Rest time
1
50% TM
5
120 sec
2
62% TM
5
120 sec
3
75% TM
5
120 sec
4
87% TM
5
120 sec
5
100% TM
5
120 sec

barbell row

5×5

chinup

Set
Intensity
Weight
Reps
Rest time
1
–
–
5 +
amrap
120 sec
2
–
–
5 +
amrap
120 sec
3
–
–
5 +
amrap
78 sec

chinup

3×5+

Workout B

deadlift

Set
Intensity
Weight
Reps
Rest time
1
62% TM
5
120 sec
2
75% TM
5
120 sec
3
87% TM
5
120 sec
4
100% TM
5
120 sec
5
65% TM
5
120 sec
6
65% TM
5
120 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 10 lbs.

deadlift

6×5

overhead press

Set
Intensity
Weight
Reps
Rest time
1
62% TM
5
120 sec
2
75% TM
5
120 sec
3
87% TM
5
120 sec
4
100% TM
5
120 sec
5
62% TM
5 +
amrap
120 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

overhead press

5×5+

upright row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
176 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

upright row

3×10

front squat

Set
Intensity
Weight
Reps
Rest time
1
50% TM
65 lbs
5
120 sec
2
62% TM
80 lbs
5
120 sec
3
75% TM
95 lbs
5
120 sec
4
62% TM
80 lbs
5 +
amrap
120 sec
5
50% TM
65 lbs
5 +
amrap
120 sec

front squat

5×5+

Workout C

squat

Set
Intensity
Weight
Reps
Rest time
1
50% TM
65 lbs
5
120 sec
2
62% TM
80 lbs
5
120 sec
3
75% TM
95 lbs
5
120 sec
4
87% TM
110 lbs
5
120 sec
5
102% TM
130 lbs
3
120 sec
6
75% TM
95 lbs
8 +
amrap
120 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

squat

6 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
65 lbs
5
120 sec
2
62% TM
80 lbs
5
120 sec
3
75% TM
95 lbs
5
120 sec
4
87% TM
110 lbs
5
120 sec
5
102% TM
130 lbs
3
120 sec
6
75% TM
95 lbs
8 +
amrap
120 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

bench press

6 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
50% TM
65 lbs
5
120 sec
2
62% TM
80 lbs
5
120 sec
3
75% TM
95 lbs
5
120 sec
4
87% TM
110 lbs
5
120 sec
5
102% TM
130 lbs
3
120 sec
6
75% TM
95 lbs
8 +
amrap
120 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

barbell row

6 sets

chinup

Set
Intensity
Weight
Reps
Rest time
1
–
–
5 +
amrap
120 sec
2
–
–
5 +
amrap
120 sec
3
–
–
5 +
amrap
178 sec

chinup

3×5+