Workout Summary
- Main GoalIncrease Strength
- Workout TypeFull Body
- Training LevelBeginner
- Program Duration12 weeks
- Days Per Week3
- Time Per Workout90 minutes
- Equipment RequiredBarbell, Cables, EZ Bar
- Target Gender Male & Female
- Recommended Supps
- Workout PDF Download Workout
Workout Description
For more information on Jason Blaha and Ice Cream Fitness, please visit the Juggernaut Fitness Youtube or Facebook fan page.
I would like to thank Muscle & Strength for hosting my Ice Cream Fitness (ICF) 5x5 novice program which I put out for free. Since I released it a year ago hundreds of people have contacted me about their results. Please watch the video I break down the full progression and methodology behind the program:
Workout Schedule
The program is 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
Workout A
| Exercise | Sets | Reps |
|---|---|---|
| Squats | 5 | 5 |
| Bench Press | 5 | 5 |
| Bent Over Row | 5 | 5 |
| Barbell Shrugs | 3 | 8 |
| Tricep Extensions | 3 | 8 |
| Straight Bar or Incline Curls | 3 | 8 |
| Hyperextensions with plate | 2 | 10 |
| Cable Crunches | 3 | 10 |
Workout B
| Exercise | Sets | Reps |
|---|---|---|
| Squats | 5 | 5 |
| Deadlift | 1 | 5 |
| Standing Press | 5 | 5 |
| Bent Over Row (10% lighter than Workout A) | 5 | 5 |
| Close Grip Bench Press | 3 | 8 |
| Straight Bar or Incline Curls | 3 | 8 |
| Cable Crunches | 3 | 10 |
ICF 5x5 Novice Program FAQ
One of my fans created a detailed FAQ based upon half a dozen videos in which I answered specific questions. Some of the FAQ are based upon statements I made on another forum.
If you notice a common question or concern that is not posted below, feel free to reply in the comments section below and I will add it.
Again, original credit goes to iBeastMode207 for taking the time to write the original up.
I have questions...
Watch the video. 99.9% of all of your questions can be answered by actually taking the time to watch the video on this page.
I don't have enough time to do this program
If you can't take the time to do this you are simply not worth the gains the program can offer you. Common time for the workout is around 1.5 hours.
Can I change anything?
Unless you are unable to do this program for medical reasons: do not alter the program. You are a novice, and quite simply you don't know what you're doing. If you did you wouldn't be looking for a workout.
If you want to go changing everything to fit what you believe will give you better results, go post it in the workout programs forum so everyone can refer you right back to a proven program that works, such as this one.
I have bad knees
If you have bad knees, do box squats. Otherwise, unless you are medically unable you should squat.
Can I add more deadlifts?
Deadlifts are 1x5 for a reason. They are taxing on your CNS and if you mess around you will get hurt. So don't be the tough guy who wants to do 5x5 deadlifts, because you will fail miserably.
Do the reps and sets as they are laid out in the program.
I don't like squats and deadlifts
Don't ask if you can ditch squats or deadlifts because "you don't like them". They're essential, so just do them.
Can I add calf work?
Supplemental calf work is acceptable, but you don't need it. If you want to do the extra work, feel free.
Can I add side lateral raises?
Side lateral raises are also acceptable, but Jason suggests doing face pulls instead.
Can I add extra ab work?
Additional ab work is acceptable. Doing ab work on off days instead is also acceptable. You can also substitute in other ab exercises if you do not have access to a cable station for cable crunches.
How should I lift when cutting?
The cutting version is 3x5 for main lifts, 2x8 for accessory lifts. Also, you only progress every other session, not every session. Example Workout B: deadlift 200, next workout B: deadlift 200, next workout B: deadlift 205.
Can I add cardio?
With a good diet, you do not need to do cardio. Most people here don't even bother as it will not make you magically lose weight. Diet is what affects weight. You will receive all the same benefits from this program (As well as any high-intensity weight training program) as you would receive from "cardio."
Any advice on tracking calories?
For tracking calories, Myfitnesspal is a pretty solid app. To calculate your TDEE (calorie needs determination) click here.
What if I add weight and fail?
If you fail a rep/set/whatever, you repeat that weight during the next workout. If you fail the next workout, you lower your weight by 10% and continue to use that until progress. Reset weights get rounded down.
Do I need accessory work?
You do not need to add any extra accessory work, you are a novice. Your entire body is lagging right now. You fix your overall body before moving to intermediate level workouts. Then you can focus on specific body parts and weaknesses.
What if I stall?
If you are not progressing and stall for a while, you may need to deload.
Any substitutions for hyperextensions?
Hyperextension can be substituted with good mornings or cable pull throughs.
Any substitutions for close grip bench press?
CGBP/Dips are a matter of preference, Jason just prefers CGBP.
What about rest between sets?
Break times between sets are 3-5 minutes for the 5x5 sets and 1-2 minutes for the 3x8 sets.
2.3K Comments
First came across this workout in high school after seeing a David Laid video. These days, I'm not even sure people will know who he is. Anyway, I think I've got some skin in the game when it comes to programming (having somewhat self coached to a 315 4x4 bench. And now that my schedule is overrun by life's responsibilities, I've decided to condense my programming into 1-2x per week session to take care of everything. Strikingly, I relaized my program ended up looking this one!! Idk, I think it just goes to show the elegant (or elegance) design of this program.
Hi I am an ex mil vet and now over 64 i have a history of weight training when i was younger and still cycle and do karate now. however i would like to get back in the gym as my running days are coming to an end due to niggles more then injury can you recommend the 5 by 5 for me please and what happens afterwards. thanks David I am not ready to stop training yet.
Hi David, thanks for being here on M&S!
As long as you're generally healthy, I think this program can definitely help you make progress. I wouldn't look beyond this one for at least a couple of months, though. You may make more progress than you thought and would then have to restrategize anyway. I would suggest plugging this into your regular cycle and karate routine as best as you can and focus on staying consistent. After eight weeks or so, you could then see how well the training is serving you and decide to either run this again or come on back for a new program.
Hi Roger, I stand 5'4 at 102lbs being 15. I can do 50 pushups with good form in a set and 20 clap pushups. I am in 10th class so I don't have time to play, or workout. Its just study & all. Please get me a full body homeworkout plan with hypertrophy with only Dumbell, plates and barbell. And also a affordable diet plan, for muscle building
Hi Siddharth, all you need to know about eating for mass is at the first link below. I am not sure we have a workout plan that doesn't at least include a bench or squat rack, but the closest we may have is the second link.
https://www.muscleandstrength.com/articles/complete-guide-how-to-increas...
https://www.muscleandstrength.com/workouts/dumbbell-barbell-home-workout...
Hello Roger, Is it possible for an underweight beginner to achieve 100kg on the bench press in 6 months?
Hi Massimo, it depends on where you are now and your overall health. Have you maxed out on bench recently, and if so, what is your max?
For context - I am 29y/o woman with two children 5y/o and 10 months. I am married and have a full time job and hoping to get into powerlifting. My life can get very busy. I find the statement "If you can't take the time to do this you are simply not worth the gains the program can offer you." repulsive. You're attaching a person's worth to how busy they are outside of working out. I encourage you to consider rethinking this statement, as it makes you seem very inconsiderate of people with different lifestyles than yourself, nasty and more.
His statement is a true statement. If someone is truly wanting to achieve something they will put in the effort to do it. Sacrifices will be made in other areas to achieve the goal. Everyone's life is busy. People have more kids and still find the time to go to the gym. Making excuses doesn't help.
I came to comment that the explanation portion of this article is super judgemental and demeaning.
Привет, а если допустим такая ситуация, я сделал в приседе первые три подхода на 5 повторений в каждой и в четвертом смог сделать только 4 повторения, что мне делать? Мне переходить к следующему упражнению или постараться сделать пятый подход?
Попробуйте выполнить пятый подход, запишите количество повторений и поставьте себе цель превзойти результат в следующий раз. Надеюсь, это поможет.
Translated from Russian - Hi, let's say this situation, I did the first three sets of squats with 5 reps each and in the fourth I could only do 4 reps, what should I do? Should I move on to the next exercise or try to do the fifth set?
Answer: Try to do the fifth set, log the number of reps you did, and set a goal to beat it next time. I hope this helps.
Привет, а становая тяга выполняется исключительно в классическом стиле или можно в сумо? Разве Девид Лейд, когда тренировался по этой программе не тянул становую в стиле сумо?
Да, я думаю, он это сделал. Форму, которую вы используете, выбирайте сами.
Translated from Russian - Hi, is the deadlift only performed in the classical style or can it be sumo? Didn't David Laid deadlift sumo style when he trained with this program?
Answer - Yes, I believe he did. The form you use is up to you.
Как рекомендует приседать Jason Blaha со штангой на трапециях или на лопатках? Или без разницы? Второй вопрос, тяга штанги в наклоне подразумевается тяга Пндли как в программе StrongLift 5x5? Вообще все упражнения 5x5 нужно выполнять с техникой как показано в программе StrongLift 5x5?
Я не думаю, что это имеет значение для положения штанги. Что касается тяги, он не уточняет, является ли это версией с Stronglift или традиционными тягами. Я бы посоветовал делать то, что, по вашему мнению, будет для вас лучше всего.
Question Translated from Russian - How does Jason Blaha recommend squatting with a barbell on the traps or on the shoulder blades? Or does it make no difference? Second question, does the bent-over barbell row mean the PNDLI row as in the StrongLift 5x5 program? In general, all 5x5 exercises should be performed with the technique shown in the StrongLift 5x5 program?
Answer - I don't believe it makes a difference on the barbell position. As for the row, he does not clarify whether it is the version with Stronglift or traditional rows. I would suggest doing what you feel would serve you best.
Какая следующая программа после этой? Можете пожалуйста оставить ссылку
Эта ссылка может помочь вам найти новую программу. Спасибо за чтение M&S!
Question translated from Russian - What is the next program after this one? Can you please leave a link
Answer. This link can help you find a new program. Thanks for reading M&S!
https://www.muscleandstrength.com/articles/how-to-choose-your-next-train...
Привет, а как округлять вес? Допустим в тяге в наклоне в день А я поднимаю 85кг,в день Б я отнял 10% от 85кг получилось 76,5кг, мне нужно поднимать 70кг или 75кг?
В этом случае ответом будет 75. Пока вы можете поднять вес, не теряя форму, выбирайте более тяжелый вариант при округлении. Надеюсь, это поможет!
Question Translated from Russian - Hi, how do I round up the weight? Let's say I lift 85kg in bent-over rows on day A, on day B I subtract 10% from 85kg and get 76.5kg. Should I lift 70kg or 75kg?
Answer - 75 would be the answer in this case. As long as you can lift the weight without losing form, go with the heavier option when rounding. I hope this helps!
Привет, если в день A я делаю обычный жим лежа 5 на 5 с весом 100 кг, то с каким весом я должен делать жим лежа узким хватом в день B?
Я бы посоветовал поработать с 75 и посмотреть, как это работает для вас. Вы можете настроить это в зависимости от того, как вы себя чувствуете. Надеюсь, это поможет!
His question (translated from Russian): Hi, if on day A I do a regular bench press 5x5 with 100kg, what weight should I do close grip bench press on day B?
My answer: I would suggest working with 75 and see how that works for you. You can adjust this based on how that feels. I hope this helps!
Hey how long is this program and is there a different routine for every week
Hi Logan, same routine every week, and you run it until you see that your progress has stalled. Then, you can change it up based on your new goals.
Hope this helps!
Hello,
Thank you for the information! I have been going to the gym on and off for years, but now I'm wanting to get serious.
You mentioned I don't Need to do cardio, but what if I enjoy it? I like to go on 6-7 mile runs at least once a week. Sometimes, i like to do ~5 miles and then ~10 miles later that same week. Is there any chance I can still gain muscle/strength while still running like I enjoy? Will I need to cut the cardio?
Looking at the schedule you wrote up, I was planning on doing some running on those rest days, but I was wanting to ask a pro before I just waste my time with it. What do you think? Thank you for the help
Hi there, running too much will affect the gains you could make, but I don't think you need to eliminate it entirely. A 5k or even a 10k once a week should scratch the itch while minimizing the impact on hypertrophy. I do suggest a complete rest day once a week, but outside of that, I personally think you will be fine.
hey, i am wondering if i should start this program. i am 16 years old now, and i have been lifting since i was 15. however until only 3-4 months ago i was just going to the gym without any specific workout in mind and just hit whatever wasn't sore, and changed excersises frequently. i was also not eating enough.( i am quite skinny genetically). i am currently running a ppl rest ppl rest program and my maxes are: bench: 185, squats 245 and DL 285. should i switch over to this program in your opinion? thanks
Hi Eiler, I think you could do this, as long as you are eating enough now. Give it a full go, and check back in if you have questions along the way!
hey I will do this program once ill end program that im currently on which is in like 30 days, and im wondreing when to deload
Hi Adam, deload for one week after you finish your current program. Then I would personally suggest going eight weeks on this, then deload for another week.
okay thank you
okay so 8 weeks deload 8 weeks deload repeat? so 8week cycle
Yes, that is my personal recommendation.
I used this program in the past and loved the results, though it got harder to progress at the end. Thinking about using it now that I'm going back to the gym. But just a question: is it okay to increase the weight as I do the sets? Like using the first two sets as "kind of" warmup? I remember that if I tried to start with my 75%RPM it would be hard in the first set.
Hi Lucas, I think that would be fine. I would rather you go lighter and be better prepared than try to jump right into it.
You could also do extra warmup sets so all the work sets remain in place. Figure out which plan serves you best and go for it!
For the last 3 weeks I've been maintaining my bodyweight I'm like 15-20% bf and weigh 188lbs 5'11. How often should I go up in weight, every Friday or every 2 weeks?
Hi Ariel, add weight when you feel you are capable to. If that is every Friday, great, but don't feel bad if it is every two weeks.
Is it ok to do incline press, machine press, or even floor press?
Incline Press would be ok to swap in, Ariel. Machine or Floor Press would not be as effective, in my opinion.
I think he mentions that we could do pull ups if we could do like 5 in a row, if so do we do it till failure or should we stick to curls
Go to failure.
For three sets?
If you can yes. If you don't feel you can, then save failure for the last set.
You think I could add rest pause sets on all of my isolation workouts to bring down the time at the gym, I know some people do supersets to save time
I see no issue here. The author suggests following it as is, but do whatever serves you best. Keep in mind the same results can not be guaranteed, but you could see some improvements.
Instead of the bent over rows can I do machine support rows instead?
Hi Ariel, I believe the author intended for bent-over rows because it is a free weight movement that requires stability as well as strength. Machine rows won't have that same effect, but if it helps you to train consistently, you could swap them.
Should I add forearm work or dead hangs?
I think dead hangs are a great idea. You can do forearm work if you like, but as long as you don't use straps and focus on using your best grip with the other exercises, the forearms will still get worked.
For the 5x5, should every set go to failure or leave 1 or 2 in the tank?