ReadyLiftThis Madcow 5x5 calculator turns your current 5-rep maxes into the full program: Monday's 5×5 ramp, Wednesday's light day and Friday's heavy triple and back-off set. It follows the official Madcow spreadsheet: a four-week on-ramp below your 5-rep max, then a new top set every week.
Enter your 5-rep maxes
Use the most you can lift for 5 good reps. Weeks 1 to 4 are the on-ramp; week 5 matches your 5-rep max and every week after is a new PR.
How does the calculator work out your weights?
Every set is a percentage of that week's top set. Monday ramps 50, 62.5, 75, 87.5 and 100%. Wednesday's squat stops at 75%, while the incline and deadlift ramp 62.5 to 100%. Friday repeats Monday's first four sets, adds a triple one jump above the top set, then a back-off set of 8 at 75%.
The top set climbs 5 lb (2.5 kg) a week on the squat and deadlift and 2.5 lb (1.25 kg) on the bench, row and incline. Week 1 starts four jumps below your 5-rep max, so week 5 matches it. Each weight is rounded to that lift's jump, as in the official spreadsheet, so you will see 2.5 lb steps on upper-body lifts.
Which numbers should you enter?
Enter your current 5-rep max: the heaviest weight you can lift for 5 good reps today. If you are coming off a beginner 5x5 workout, your last successful working weights are a good stand-in. Enter recent numbers only; a max from last year will make the on-ramp too heavy.
For a full explanation of the three days, the ramp sets and what to do when you stall, read our Madcow 5x5 guide.
Frequently asked questions
Why does week 1 feel light?
That is the on-ramp. Starting four weekly jumps below your 5-rep max lets you build momentum, so by the time you reach your old best in week 5 you are in the groove, and every week after that is a new PR.
Why are some weights in 2.5 lb steps?
The bench press, row and incline go up 2.5 lb a week, so the calculator rounds them to 2.5 lb, just like the official spreadsheet. You need 1.25 lb fractional plates for those lifts. Squat and deadlift round to 5 lb.
What if I miss the top set?
Repeat the same top set the next week instead of moving on. In the calculator, just stay on that week until you get all 5 reps, then carry on.
Does it work in kilograms?
Yes. Switch to KG and the calculator uses 2.5 kg weekly jumps on squat and deadlift and 1.25 kg on the upper-body lifts, rounding each set to those steps.
General training information, not medical advice. If you have an injury, a heart condition or another health concern, check with a doctor or physical therapist before starting a new program.