Madcow — Wednesday (Light)
Light volume day. Squat 4×5 at ~80% of Monday's top set, OHP 4×5 working, deadlift 4×5. Recovery + technique pattern between the heavy days. ~45 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 ~80% of Monday's top set. Same form, same depth, easier load. RPE 6-7 — feel like you're banking energy for Friday. 1 warm-up set first 4 × 5 · rest 2:30 | 4 | 5 | 2:30 |
| 02 | Standing Military Press OHP working sets — only OHP day this week. Push the working weight; aim for RPE 8 on the final set. 1 warm-up set first 4 × 5 · rest 3 min | 4 | 5 | 3 min |
| 03 | Barbell Deadlift Deadlift working day. Only deadlift session this week — don't grind, but hit the rep target. Add 2.5 kg next Wednesday. 2 warm-up sets first 3 × 5 · rest 4 min | 3 | 5 | 4 min |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
This is a recovery day disguised as training — resist pushing the squat. Anchor it at ~80% of Monday's top set and keep RPE 6-7; if it feels heavy, you went too hard Monday or under-recovered. Same depth and tempo, just lighter. OHP and deadlift are the only sessions for those lifts this week, so they get real working weight — earn the rep target without grinding, then add 2.5 kg next week. Pull deadlifts with a fresh setup each rep; never bounce off the floor to chase the number.
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 — Wednesday (Light) template?
This is a recovery day disguised as training — resist pushing the squat. 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 — Wednesday (Light), and how long does it take?
Madcow — Wednesday (Light) runs 3 movements and about 11 working sets, roughly 64 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 Light version different?
Madcow — Wednesday (Light) is the light 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