Hello folks,

I'm recovering from an injury and I just recently decided to start back on my usual workout routine. I wanted to share this with you guys, because if there is someone who wants to try something new, this is a very efficient program for building strength and mass. If you do decide to try this routine, it is imperative that you read the original description! Here it is:

Bill Starr 5x5 - Madcow Intermediate or Linear Version
Once again, if you want to try this routine, read the article or you will not see the results you desire! This is not the original workout program, although it is about 95% the same it has some very slight modifications that I made because they suit my personal needs.

A few notes:

- Percentages (%) indicate percent of 5 rep max.

- You MUST start with less then your actual 5 rep max and work up to it in 3-4 weeks.

- The Day 3 triples become the next Day 1 sets of 5.

- If you modify anything that Bill Star specifically tells you not to modify, you are screwing yourself in the bum with an Olympic bar (no lube used).

- On Day 3 there is always a 6th set with 75% of your 5 rep max, this is a widow maker set. Do at least 8 reps but if you can do 12 then do 12. On the rest of the lifts don't go past the perscribed number of reps!

Day 1 (Monday)

Bench Press:

50 % x 5

62.5 % x 5

75 % x 5

87.5 % x 5

100 % x 5

Squat

50 % x 5

62.5 % x 5

75 % x 5

87.5 % x 5

100 % x 5

BB rows

60% x 5

70% x 5

80% x 5

90% x 5

100 % x 5

Accessory work:

4 sets of weighted crunches or sit-ups

2 sets of weighted hyper extensions

Day 2 (Wednesday)

Military Press

70% x 5

80% x 5

90% x 5

100 % x 5

Deadlift

62.5% x 5

75% x 5

87.5% x 5

100 % x 5

Squats

50 % x 5

62.5 % x 5

75 % x 5

75 % x 5

Weighted Pull-ups

Body weight x 5

50% x 5

60% x 5

80% x 5

100 x 5

Accessory work:

2 sets of weighted crunches or sit-ups

2 sets of DC style calf extensions

Day 3 (Friday)

Bench Press:

50 % x 5

62.5 % x 5

75 % x 5

87.5 % x 5

102.5 % x 3

75% x 8-infinity (widow maker set)

Squat

50 % x 5

62.5 % x 5

75 % x 5

87.5 % x 5

102.5 % x 3

75% x 8-infinity (widow maker set)

BB rows

60% x 5

70% x 5

80% x 5

90% x 5

102.5 % x 3

75% x 8-infinity (widow maker set)

Accessory work:

3 sets of heavy ass weighted dips

3 sets of skull crushers or JM presses

3 sets of BB curls

2 sets of hammer curls

If you have any questions feel free to ask, comments and opinions are welcome as well.