Using Google Spreadsheets, the program becomes even easier to…. If you're just starting out, this is a fantastic way to build muscle, lose fat, and get stronger. Strong Lifts is a cornerstone beginner strength 5x5 workout program based upon Bill Starr's old school 5x5 program. Layne Norton, the PHAT workout routine blends power and hypertrophy work, making it ideal for bodybuilders looking to gain size and…. The PHAT Power Hypertrophy Adaptive Training workout routine is a 5 day powerbuilding program for athletes seeking strength and hypertrophy development.ĭeveloped by Dr. Based on weekly linear weight increases, this is a great program for beginner lifters to rapidly add strength. This is a variation of Bill Starr's famous 5x5 program that spawned the now popular Strong Lifts 5x5. One of the most popular novice lifting programs, Starting Strength is a textbook literally strength program for beginner lifters to rapidly develop proficiency with basic compound movements and get stronger. With that said, you can still gain muscle and lose fat while running Madcow depending on your diet. More advanced lifters will likely find that the program progresses too quickly, while novice lifters will likely find that the program progresses too slowly. When stalling and resets become frequent, then trying the Advanced version may be worthwhile.
If weekly progress can be made, then the intermediate version is probably more appropriate. The Advanced version also has two main blocks: one higher volume, the other lower volume and higher intensity. Most notably, the Advanced version skips Wednesday squats after week 4, resulting in 2 squatting days per week instead of 3. There are a few primary differences between the two versions of Madcow. The advanced version sets a new 5RM in week 4, deloads in week 5, then sets a new 3RM in week 9 some other differences are noted below. The intermediate version which, unless otherwise noted, is the version being referred to primarily uses linear periodization and progresses on a weekly basis, programming for a 5 rep PR in week 5, then adding additional weight from there for a number of weeks. This program progresses linearly on a weekly basis. Though originally designed with bodybuilding in mind, this can be effectively utilized for off-season read: not peaking powerlifting training, as the linear progression and rep range complement strength gains nicely.