Madcow Intermediate

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 weekly and inter-set weight increments
    (Leave these as 2.5% and 12.5% if unsure)

    Weekly incr.: %   Inter-set incr.: %

  5. Select the weekly training and rest day sequence

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

    (d-m-y)

  7. Keep this plan on your computer?