Madcow — Friday (PR Day)
PR day. Squat ramps to a heavy 3, then 2 backoff sets at 8 reps; same for bench. BB row 4×5 ramp. The week's max-effort session. ~60 min, 3 lifts.
Estimated session
- Movements 3
- Loads Coach-filled
- Progresses Every session
Every movement, in order
Each lift with its working sets and target, in the order you run them. The coach sets the loads from your training and moves them up as the work gets easier.
| Order | Exercise | Sets | Target | Rest |
|---|---|---|---|---|
| 01 | Barbell Squat Ramp 4 sets to RPE 8.5, then one heavy 3-rep PR set at RPE 9-9.5. Two backoff sets at 8 reps follow at ~75% of the PR set. 7 × 5–8 · rest 1:30–4 min | 7 | 5–8 | 1:30–4 min |
| 02 | Barbell Bench Press - Medium Grip Same structure — ramp to PR set of 3, then two backoff sets at 8. Have a spotter on the PR set. 7 × 5–8 · rest 1:30–3 min | 7 | 5–8 | 1:30–3 min |
| 03 | Bent Over Barbell Row Standard 4-set ramp. No PR set on row — keeps the session focused on the squat / bench PRs. 4 × 5 · rest 1:30–2:30 | 4 | 5 | 1:30–2:30 |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Max-effort day; the load progression is the point — don't reorder or sub the main lifts. Squat and bench ramp to a heavy triple at ~95% of next Monday's planned top 5×5 (RPE 9.5), then back off to ~75% for the 8-rep sets. Anchor the triple to that Monday math, not feel: if it lands ≤RPE 9, hold Monday's planned jump; if it grinds past RPE 9.5 or misses a rep, keep Monday's top set flat. Row stays a submaximal no-PR ramp so it doesn't tax squat/bench.
Every workout
The coach reads your log, tunes the loads and volume to where you are today, and tells you when to add weight.
Programs that use this template
This session is scheduled across a week and progressed over the mesocycle in the programs below.
Common questions
The facts most people check before they drop this session into a week.
01When should I use the Madcow — Friday (PR Day) template?
Max-effort day; the load progression is the point — don't reorder or sub the main lifts. Add it to your week in Squatly and the coach schedules it, sets the loads from your training, and tells you when to move up.
02How many working sets is Madcow — Friday (PR Day), and how long does it take?
Madcow — Friday (PR Day) runs 3 movements and about 18 working sets, roughly 73 minutes once warm-ups are in. The full per-exercise scheme — sets, reps or RPE, and rest — is in the session table above.
03What makes the PR Day version different?
Madcow — Friday (PR Day) is the pr day cut of this family — same method, but the movement order, set scheme, and emphasis are tuned for it. The session table shows exactly what changes; the coach sets the loads and drives the progression either way.
Built on the Squatly method
Every set count, rep target, and rest period here comes from how the coach weighs volume, intensity, and fatigue. See where the numbers come from.
Read the methodVolume, intensity, and fatigue — read per lift, every session.
Last updated: June 2026
Keep moving forward.
Add this template to your week. The coach reads your training, sets the loads, and tells you when to push.
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Aleks · Coach
Proposal — add weight