Madcow 5×5 on iPhone and Apple Watch
The intermediate 5×5 from the Bill Starr line, as Madcow wrote it up. Monday ramps to a heavy five, Wednesday stays light, Friday goes for a PR triple. Two Plates works out every ramp set to your plates and tells you why each week moves.
Free to download. Running Madcow 5×5 is part of a one-time unlock, US$24.99. Never a subscription.
The three days
Monday's and Friday's ramp sets sit at 50, 62.5, 75 and 87.5% of the top set, rounded to the plates you own. Setup starts you under your current best, so the first weeks build momentum before the PRs start.
The rules, run for you
The PR triple moves the week
Friday's triple sits 2.5% above Monday's top set. Make it and every set goes up 2.5% next week, so the triple's weight becomes Monday's new top set. Press and deadlift ramp to a top five on Wednesday, and making it moves them up 2.5% the same way.
Two misses wind it back
Miss the triple and next week's targets hold. Miss it two weeks running and that lift winds back four weeks, about 10%, and ramps up again.
What the app tells you
When you finish a session, the summary shows what changes and why. Tap a change to decline it. These are the sentences it writes:
PR set made → every set moves up 2.5% next week (Madcow).
Missed the PR set 2 weeks running → wind the top set back 4 weeks and re-ramp (Madcow reset).
Logging it
- Every ramp set arrives filled in, rounded to your plates. If that is what you lifted, one tap logs it.
- RPE or RIR on any set, one tap on the keypad, if you track effort.
- Plate math per side for the bars and plates you own, and the rest timer starts itself on your Lock Screen and in the Dynamic Island.
- The Apple Watch app runs the whole session from your wrist: confirm, adjust, rest. It's free with the app.
Before you switch
What does it cost?
The logger is free with no caps, including building your own program. Running Madcow 5×5 and the other proven programs is part of one payment, US$24.99 (shown in your currency on the App Store). It covers every 1.x update. No subscription.
Do I need an Apple Watch?
No. The iPhone app does everything. The watch app is there if you want to leave the phone in your bag.
Can I bring my history?
Yes. Strong, Hevy and Alpha Progression exports open directly, and your dates and PRs come with them. Export everything back out as CSV any time. How to bring it over.
Kilograms or pounds?
Either. Prescriptions follow the unit you train in and round to the plates you own.
Is this the official Madcow app?
No. Two Plates is not affiliated with Madcow or the program's other authors. It runs the program as the original pages lay it out.