Workout Routine

5x5 (Ice Cream Fitness) 3-day

by clintonbaptiste

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.

Workouts

Workout A

squat

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
5
240 sec
2
75% 1RM
5
240 sec
3
75% 1RM
5
240 sec
4
75% 1RM
5
240 sec
5
75% 1RM
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 2.5 kg

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

squat

5 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
5
240 sec
2
75% 1RM
5
240 sec
3
75% 1RM
5
240 sec
4
75% 1RM
5
240 sec
5
75% 1RM
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 2.5 kg

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

bench press

5 sets

bent over row

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
5
240 sec
2
75% 1RM
5
240 sec
3
75% 1RM
5
240 sec
4
75% 1RM
5
240 sec
5
75% 1RM
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 2.5 kg

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

bent over row

5 sets

shrug

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

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

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

shrug

3 sets

lying barbell triceps extensions

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

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

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

lying barbell triceps extensions

3 sets

preacher curl

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

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

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

preacher curl

3 sets

Hyperextensions

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

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

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

Hyperextensions

2 sets

Weighted Crunches

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

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

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

Weighted Crunches

3 sets

Workout B

squat

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
5
240 sec
2
75% 1RM
5
240 sec
3
75% 1RM
5
240 sec
4
75% 1RM
5
240 sec
5
75% 1RM
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 2.5 kg

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

squat

5 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
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 kg

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

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

deadlift

1 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
5
240 sec
2
75% 1RM
5
240 sec
3
75% 1RM
5
240 sec
4
75% 1RM
5
240 sec
5
75% 1RM
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 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

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

overhead press

5 sets

t-bar row

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

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

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

t-bar row

5 sets

close-grip bench press

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

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

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

close-grip bench press

3 sets

curl

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

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

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

curl

3 sets

Cable crunch

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

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

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

Cable crunch

3 sets