Madcow 5×5 Program

File format: PDF (with video tutorials for the exercises)

Madcow 5×5 is a popular and effective beginner/intermediate barbell strength training routine. It focuses on building strength in the squat, deadlift, bench press, and overhead press, and also incorporates barbell rows for balanced upper body strength and a strong back.

Workout frequency: 3x per week
Session duration: 55 – 70 mins