Workout Routine

Ice Cream Fitness 5x5 🍦

by Greg

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.

Workouts

Workout A

squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
100 sec
2
65% TM
5
100 sec
3
65% TM
5
100 sec
4
65% TM
5
100 sec
5
65% TM
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 2.5 kg

squat

5 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
100 sec
2
65% TM
5
100 sec
3
65% TM
5
100 sec
4
65% TM
5
100 sec
5
65% TM
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 2.5 kg

bench press

5 sets

Barbell bent-over row

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
100 sec
2
65% TM
5
100 sec
3
65% TM
5
100 sec
4
65% TM
5
100 sec
5
65% TM
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 2.5 kg

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

Barbell bent-over row

5 sets

shrug

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

shrug

3 sets

tricep pushdown

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

tricep pushdown

3 sets

curl

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

curl

3 sets

Hyperextensions with plate

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

Hyperextensions with plate

2 sets

Cable crunch

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

Cable crunch

3 sets

Workout B

squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
100 sec
2
65% TM
5
100 sec
3
65% TM
5
100 sec
4
65% TM
5
100 sec
5
65% TM
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 2.5 kg

squat

5 sets

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 sets

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 sets

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 sets

curl

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

curl

3 sets

Cable crunch

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

Cable crunch

3 sets