Madcow 5x5, W6D1, W6D2, W6D3

All weights in kg, each weight group done for 5 repetitions unless stated otherwise.

W6D1

Squat 52.5 / 65 / 77.5 / 90 / 102.5
Bench 42.5 / 52.5 / 62.5 / 72.5 /82.5
Row 40 /47.5 / 57.5 / 67.5 / 77.5

2 x Hyperextensions @ 15kg + bodyweight x 8
4 x Situps @ 15kg + bodyweight x 5

W6D2

Squat 52.5 / 65 / 77.5 / 77.5
Press 42.5 / 50 / 57.5 / 65
DL 62.5 / 77.5 / 92.5 / 107.5

3 x Situps @ 16kg + bodyweight x 5

W6D3

Squat
52.5 / 65 / 77.5 / 90
105 x 3
77.5 x 8

Bench
42.5 / 52.5 / 62.5 / 72.5
85 x 3
62.5 x 8

Row
40 / 47.5 / 57.5 / 67.5
77.5 x 3
57.5 x 8

3 x dips @ 12.5kg + bodyweight x 8
3 x EZ bar bicep curls @ 30 kg w/o bar x 8
3 x skullcrushers @ 25 kg w/o bar x 8