Madcow with Assistance

Strength and Muscle

1 weeks / 3 days per week

Madcow with Assistance 3 day

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Week 1

Day 1

Squat

Main

5 x 50%

5 x 62.5%

5 x 75%

5 x 87.5%

5 x 100%

Bench Press

Main

5 x 50%

5 x 62.5%

5 x 75%

5 x 87.5%

5 x 100%

Bent-over Row (Barbell)

Main

5 x 50%

5 x 62.5%

5 x 75%

5 x 87.5%

5 x 100%

Lateral Raise (Dumbbell)

Assistance
5 x 10 reps

Incline Fly (Cable)

Assistance
5 x 10 reps

Hammer Curl (Dumbbell)

Assistance
5 x 10 reps

Bar Pushdown (Cable)

Assistance
5 x 10 reps

Day 2

Squat

Main

5 x 50%

5 x 62.5%

5 x 75%

5 x 75%

Incline Bench Press (Barbell)

Main

5 x 50%

5 x 62.5%

5 x 75%

5 x 75%

Deadlift

Main

5 x 62.5%

5 x 75%

5 x 87.5%

5 x 100%

Face Pull (Cable)

Assistance
5 x 10 reps

Triceps Extension (Cable)

Assistance
5 x 10 reps

Day 3

Squat

Main

5 x 52.5%

5 x 65%

5 x 77.5%

5 x 90%

3 x 102.49999999999999%

8 x 77.5%

Bench Press

Main

5 x 52.5%

5 x 65%

5 x 77.5%

5 x 90%

3 x 102.49999999999999%

8 x 77.5%

Bent-over Row (Barbell)

Main

5 x 52.5%

5 x 65%

5 x 77.5%

5 x 90%

3 x 102.49999999999999%

8 x 77.5%

Hammer Curl (Dumbbell)

Assistance
5 x 10 reps

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