Madcow Advanced

Blah blah.

Blah.

If you tick 'keep this plan on your computer' before you generate the program, when you return to this page on the same computer, your program will be displayed. (Cookies must be turned on!)

  1. What is your name? (This will appear on your program)

  2. Enter the best weights you can lift for one to nine reps

    Back Squat:   Reps:
    Bench Press:   Reps:
    Bentover Row:   Reps:
    Deadlift:   Reps:
    Shoulder Press:   Reps:

  3. Select the smallest available weight increment

    (Twice the smallest plate weight)

  4. Enter the week-1 to week-3 weight percentage and
    the week-3 weight percentage above your current PR
    (Leave these as 80% and 0% if unsure)

    Week-1 / Week-3: %   Week-3 PR incr.: %

  5. Enter inter-set weight increment
    (Leave this as 9% if unsure)

    Inter-set increment: %

  6. Select the weekly training and rest day sequence

  7. Enter the start date of your training cycle
    (Current month and year may be omitted)

    (d-m-y)

  8. Keep this plan on your computer: