Madcow — Monday (Heavy)
Heavy 5×5 ramp day. Squat, bench, BB row — each climbs from 50% of top set to 100% across 5 progressive sets. ~50 min, 3 lifts. Bridges novice LP and intermediate periodization.
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 sets — load increases each set. Final 5th set is the working set at RPE 8-9. This is the weight you'll add 2.5 kg to next Monday. 5 × 5 · rest 1:30–4 min | 5 | 5 | 1:30–4 min |
| 02 | Barbell Bench Press - Medium Grip Same ramp structure — 5 sets escalating from light to top set at RPE 9. 5 × 5 · rest 1:30–3 min | 5 | 5 | 1:30–3 min |
| 03 | Bent Over Barbell Row Row ramps in parallel with bench. Top set is the working progression — add 1.25 kg next Monday. 5 × 5 · rest 1:30–2:30 | 5 | 5 | 1:30–2:30 |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
The whole day hangs on one number: the 5th-set top weight. Set that honestly at RPE 8-9 — the four ramp sets below are calculated percentages, not judgment calls, so don't overload them. Keep depth and bar path identical across the ramp; the lighter sets are practice reps for the heavy one. Pull the row strictly, no body english, so it tracks bench as a progression lift. If a top set grinds badly, repeat that weight next Monday rather than forcing the +2.5 kg lower / +1.25 kg upper bump.
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 — Monday (Heavy) template?
The whole day hangs on one number: the 5th-set top weight. 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 — Monday (Heavy), and how long does it take?
Madcow — Monday (Heavy) runs 3 movements and about 15 working sets, roughly 61 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 Heavy version different?
Madcow — Monday (Heavy) is the heavy 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