Ice Cream Fitness 5x5 (ICF) is Jason Blaha's answer to the plain 5×5 programs: the same three-day linear progression on squat, bench, row, press and deadlift, plus curls, triceps work, shrugs, back extensions and abs so a beginner builds a physique while getting strong. Hardy tracks every set for you: log your reps, and the app raises or lowers your working weights automatically according to the rules below, so you never touch a spreadsheet.
The ICF 5x5 novice program was published free on YouTube and Muscle & Strength in 2013, and Jason Blaha 5x5 is still the standard beginner routine for people who want size as well as strength.
Weekly structure
Alternate Workout A and Workout B on three non-consecutive days (A / B / A, then B / A / B).
- Workout A: squat 5×5, bench press 5×5, barbell row 5×5, barbell shrug 3×8, skull crushers 3×8, barbell curl 3×8, hyperextensions 2×10, cable crunch 3×10
- Workout B: squat 5×5, deadlift 1×5, overhead press 5×5, barbell row 5×5 at about 90% of the Workout A weight, close-grip bench press 3×8, barbell curl 3×8, cable crunch 3×10
Rest about 3 minutes on the 5×5 lifts and 60–90 seconds on the assistance work. Expect 60–75 minutes per session.
Progression
Every 5×5 lift carries its own working weight. Complete all 25 reps (5 on the deadlift) and next time it rises by 2.5 kg (5 lb) on squat, bench, press and row and 5 kg (10 lb) on the deadlift. Miss reps two sessions in a row and the weight drops 10%, as Blaha prescribes. The Workout B row is tracked separately as a lighter row so it can sit about 10% under your Workout A row. Assistance exercises use double progression instead of Blaha's small weekly jumps: 8–12 reps on the arm and trap work, 10–15 on hyperextensions and crunches; reach the top of the range on every set and Hardy adds 2.5 kg (5 lb) and you start again from the bottom.
Tips
- Start every lift light; the increases add up quickly and the assistance volume is higher than on a bare 5×5.
- Blaha pairs the program with a calorie surplus and plenty of sleep; the assistance volume needs both.
- Run it until squat progress stalls twice in a row, then move to an intermediate program such as 5/3/1 Boring But Big; 5/3/1 vs 5x5 explains when.
- Want the bare version without the arm and ab work? Run the 5x5 Workout; for shorter sessions with an AMRAP set on every lift, try Greyskull LP.
Starting TM is 90% of 1RM.
More official programs
- 5x5 Workout — the classic 3-day beginner barbell program, weight added every session
- Greyskull LP — 2×5 + 1×5+ on every lift, bigger jumps on good days
- 3 Day Full Body Workout — the r/Fitness Basic Beginner Routine, 3×5+ with weight added each session
- Reddit PPL — 6-day push pull legs with linear progression on the big lifts
Guides and tools for this program
- 1RM calculator — estimate your max from a recent hard set
- Barbell plate calculator — which plates to load for the next weight
- 5/3/1 vs 5x5 — when to move on from linear progression
Targeted muscles
Workouts
Workout A
squat
Set
Intensity
Weight
Reps
Rest time
Overload: Working weight +5 lbs after every successful session.
Deload: Working weight drops 10% after 2 failed sessions in a row.
squat
5×5
bench press
Set
Intensity
Weight
Reps
Rest time
Overload: Working weight +5 lbs after every successful session.
Deload: Working weight drops 10% after 2 failed sessions in a row.
bench press
5×5
barbell row
Set
Intensity
Weight
Reps
Rest time
Overload: Working weight +5 lbs after every successful session.
Deload: Working weight drops 10% after 2 failed sessions in a row.
barbell row
5×5
shrug
Set
Intensity
Weight
Reps
Rest time
Double Progression: Work within 8-12 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.
shrug
3×8
skull crushers
Set
Intensity
Weight
Reps
Rest time
Double Progression: Work within 8-12 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.
skull crushers
3×8
curl
Set
Intensity
Weight
Reps
Rest time
Double Progression: Work within 8-12 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.
curl
3×8
Hyperextensions
Set
Intensity
Weight
Reps
Rest time
Double Progression: Work within 10-15 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.
Hyperextensions
2×10
Cable crunch
Set
Intensity
Weight
Reps
Rest time
Double Progression: Work within 10-15 reps, adding one rep per successful session. At the top of the range, weight increases by 6 lbs; failing at the bottom decreases it by 5 lbs.
Cable crunch
3×10
Workout B
squat
Set
Intensity
Weight
Reps
Rest time
Overload: Working weight +5 lbs after every successful session.
Deload: Working weight drops 10% after 2 failed sessions in a row.
squat
5×5
deadlift
Set
Intensity
Weight
Reps
Rest time
Overload: Working weight +10 lbs after every successful session.
Deload: Working weight drops 10% after 2 failed sessions in a row.
deadlift
1×5
overhead press
Set
Intensity
Weight
Reps
Rest time
Overload: Working weight +5 lbs after every successful session.
Deload: Working weight drops 10% after 2 failed sessions in a row.
overhead press
5×5
barbell row Light
Set
Intensity
Weight
Reps
Rest time
Overload: Working weight +5 lbs after every successful session.
Deload: Working weight drops 10% after 2 failed sessions in a row.
barbell row Light
5×5
close-grip bench press
Set
Intensity
Weight
Reps
Rest time
Double Progression: Work within 8-12 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.
close-grip bench press
3×8
curl
Set
Intensity
Weight
Reps
Rest time
Double Progression: Work within 8-12 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.
curl
3×8
Cable crunch
Set
Intensity
Weight
Reps
Rest time
Double Progression: Work within 10-15 reps, adding one rep per successful session. At the top of the range, weight increases by 6 lbs; failing at the bottom decreases it by 5 lbs.