Workout Routine

Free

5x5 (Ice Cream Fitness) 3-day

by clintonbaptiste

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Ice Cream Fitness 5x5 routine by Jason Blaha is a proven workout routine for notice weight lifters. 6.2 million reads on the Muscle & Strenght website is enough said about its popularity.

Who is it for?

The 5x5 ICF is great for everybody who are just starting out with weight training.

Alternating workouts

The program is meant to be conducted 3 days per week, alternating workout A&B on non-consecutive days. For example:

Week One

  • Day 1 - Workout A
  • Day 2 - Rest
  • Day 3 - Workout B
  • Day 4 - Rest
  • Day 5 - Workout A
  • Days 6 & 7 - Rest

Week Two

  • Day 1 - Workout B
  • Day 2 - Rest
  • Day 3 - Workout A
  • Day 4 - Rest
  • Day 5 - Workout B
  • Days 6 & 7 - Rest

More info

For more info and the full description please read it on the Muscle & Strenght website. For more information on Jason Blaha and Ice Cream Fitness, please visit the Juggernaut Fitness Youtube or Facebook fan page.

Starting TM is 90% of 1RM.

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Workout A

squat

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
5
240 sec
2
75% 1RM
115 lbs
5
240 sec
3
75% 1RM
115 lbs
5
240 sec
4
75% 1RM
115 lbs
5
240 sec
5
75% 1RM
115 lbs
5 +
amrap
Prog. Overload
240 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1+ reps, increase 1RM by 5 lbs

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

squat

5×5+

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
5
240 sec
2
75% 1RM
115 lbs
5
240 sec
3
75% 1RM
115 lbs
5
240 sec
4
75% 1RM
115 lbs
5
240 sec
5
75% 1RM
115 lbs
5 +
amrap
Prog. Overload
240 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1+ reps, increase 1RM by 5 lbs

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

bench press

5×5+

bent over row

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
5
240 sec
2
75% 1RM
115 lbs
5
240 sec
3
75% 1RM
115 lbs
5
240 sec
4
75% 1RM
115 lbs
5
240 sec
5
75% 1RM
115 lbs
5 +
amrap
Prog. Overload
240 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1+ reps, increase 1RM by 5 lbs

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

bent over row

5×5+

shrug

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
8
240 sec
2
65% 1RM
100 lbs
8
240 sec
3
65% 1RM
100 lbs
8
240 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

shrug

3×8

lying barbell triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
8
240 sec
2
65% 1RM
100 lbs
8
240 sec
3
65% 1RM
100 lbs
8
240 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

lying barbell triceps extensions

3×8

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
8
100 sec
2
65% 1RM
100 lbs
8
100 sec
3
65% 1RM
100 lbs
8
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

preacher curl

3×8

Hyperextensions

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
70 lbs
10
240 sec
2
65% 1RM
70 lbs
10
240 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

Hyperextensions

2×10

Weighted Crunches

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
70 lbs
10
100 sec
2
65% 1RM
70 lbs
10
100 sec
3
65% 1RM
70 lbs
10
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

Weighted Crunches

3×10

Workout B

squat

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
5
240 sec
2
75% 1RM
115 lbs
5
240 sec
3
75% 1RM
115 lbs
5
240 sec
4
75% 1RM
115 lbs
5
240 sec
5
75% 1RM
115 lbs
5 +
amrap
Prog. Overload
240 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1+ reps, increase 1RM by 5 lbs

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

squat

5×5+

deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
5 +
amrap
Prog. Overload
240 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1+ reps, increase 1RM by 10 lbs

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

deadlift

1×5+

overhead press

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
5
240 sec
2
75% 1RM
115 lbs
5
240 sec
3
75% 1RM
115 lbs
5
240 sec
4
75% 1RM
115 lbs
5
240 sec
5
75% 1RM
115 lbs
5 +
amrap
Prog. Overload
240 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

overhead press

5×5+

t-bar row

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
85 lbs
5
240 sec
2
75% 1RM
85 lbs
5
240 sec
3
75% 1RM
85 lbs
5
240 sec
4
75% 1RM
85 lbs
5
240 sec
5
75% 1RM
85 lbs
5 +
amrap
240 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

t-bar row

5×5+

close-grip bench press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
8
240 sec
2
65% 1RM
100 lbs
8
240 sec
3
65% 1RM
100 lbs
8
240 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

close-grip bench press

3×8

curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
8
240 sec
2
65% 1RM
100 lbs
8
240 sec
3
65% 1RM
100 lbs
8
240 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

curl

3×8

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
10
240 sec
2
65% 1RM
29 lbs
10
240 sec
3
65% 1RM
29 lbs
10
240 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

Cable crunch

3×10