Workout Routine

Free

Ice Cream Fitness 5x5 🍦

by Greg

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Hardy's official version of this program

Ice Cream Fitness 5x5 – 3-Day Novice Bodybuilding Program is curated by Hardy, kept up to date, and free to run in the app.

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A potent and proven novice muscle and strength building program from Jason Blaha & Ice Cream Fitness. Testimonials continue to pour in touting its effectiveness

https://www.muscleandstrength.com/workouts/jason-blaha-ice-cream-fitness-5x5-novice-workout

Starting TM is 90% of 1RM.

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

Workouts

Workout A

squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
5
100 sec
2
65% TM
90 lbs
5
100 sec
3
65% TM
90 lbs
5
100 sec
4
65% TM
90 lbs
5
100 sec
5
65% TM
90 lbs
5 +
amrap
Prog. Overload
100 sec

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

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

squat

5×5+

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
5
100 sec
2
65% TM
90 lbs
5
100 sec
3
65% TM
90 lbs
5
100 sec
4
65% TM
90 lbs
5
100 sec
5
65% TM
90 lbs
5 +
amrap
Prog. Overload
100 sec

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

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

bench press

5×5+

Barbell bent-over row

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
5
100 sec
2
65% TM
90 lbs
5
100 sec
3
65% TM
90 lbs
5
100 sec
4
65% TM
90 lbs
5
100 sec
5
65% TM
90 lbs
5 +
amrap
Prog. Overload
100 sec

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

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

* Training Max (TM) percentage is based on your barbell row TM.

Barbell bent-over row

5×5+

shrug

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

shrug

3×8

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

tricep pushdown

3×8

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

curl

3×8

Hyperextensions with plate

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec

Hyperextensions with plate

2×10

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec

Cable crunch

3×20

Workout B

squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
5
100 sec
2
65% TM
90 lbs
5
100 sec
3
65% TM
90 lbs
5
100 sec
4
65% TM
90 lbs
5
100 sec
5
65% TM
90 lbs
5 +
amrap
Prog. Overload
100 sec

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

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

squat

5×5+

overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec
4
–
–
5
100 sec
5
–
–
5
100 sec

overhead press

5×5

Barbell bent-over row

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec
4
–
–
5
100 sec
5
–
–
5
100 sec

Barbell bent-over row

5×5

close-grip bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

close-grip bench press

3×8

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

curl

3×8

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec

Cable crunch

3×20