Ice Cream Fitness 5x5 Workout Program

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{"program":{"vtype":"program","id":"ice-cream-fitness-5x5","name":"Ice Cream Fitness 5x5","url":"https://www.muscleandstrength.com/workouts/jason-blaha-ice-cream-fitness-5x5-novice-workout","author":"Jason Blaha","shortDescription":"Novice strength and muscle-building program - StrongLifts 5x5 with added accessories for more complete development","description":"A beginner program that takes StrongLifts 5x5 and bolts on isolation work for arms, traps, abs, and lower back. Two alternating full-body workouts, 3 days per week. Compounds progress via linear weight increases every session, and you deload 10% after two consecutive failures at the same weight.","nextDay":1,"weeks":[],"isMultiweek":true,"days":[{"id":"ugnmvsja","name":"Day 1","exercises":[]}],"exercises":[],"tags":[],"deletedDays":[],"deletedWeeks":[],"deletedExercises":[],"clonedAt":1773688538434,"planner":{"vtype":"planner","name":"Ice Cream Fitness 5x5","weeks":[{"name":"Week 1","days":[{"name":"Workout A","exerciseText":"Squat / 5x5 / 45lb / 180s / progress: lp(5lb, 1, 0, 10%, 2, 0)\nBench Press / 5x5 / 45lb / 180s / progress: lp(2.5lb, 1, 0, 10%, 2, 0)\nBent Over Row / 5x5 / 65lb / 180s / progress: lp(2.5lb, 1, 0, 10%, 2, 0)\nShrug, Barbell / 3x8 / 65lb / 90s / progress: lp(5lb, 1, 0, 10%, 2, 0) / warmup: none\nSkullcrusher / 3x8 / 45lb / 90s / progress: lp(2.5lb, 1, 0, 10%, 2, 0)\nBicep Curl, Barbell / 3x8 / 45lb / 90s / progress: lp(2.5lb, 1, 0, 10%, 2, 0) / warmup: none\nBack Extension, Bodyweight / 2x10 / 0lb / 90s / progress: lp(5lb, 1, 0, 10%, 2, 0) / warmup: none\nCable Crunch / 3x10 / 30lb / 90s / progress: lp(5lb, 1, 0, 10%, 2, 0) / warmup: none"},{"name":"Workout B","exerciseText":"Squat / 5x5 / 45lb / 180s\nDeadlift / 1x5 / 95lb / 180s / progress: lp(5lb, 1, 0, 10%, 2, 0)\nOverhead Press / 5x5 / 45lb / 180s / progress: lp(2.5lb, 1, 0, 10%, 2, 0)\nBent Over Row / 5x5 / 65lb / 180s\nBench Press Close Grip / 3x8 / 45lb / 90s / progress: lp(2.5lb, 1, 0, 10%, 2, 0)\nBicep Curl, Barbell / 3x8 / 45lb / 90s\nCable Crunch / 3x10 / 30lb / 90s"}]}]}},"fullDescription":"## Origin & Philosophy\n\nIce Cream Fitness (ICF) 5x5 was created by **Jason Blaha** around 2013. Blaha called it a \"novice bodybuilding program\" - his answer to StrongLifts 5x5 and Starting Strength, which he felt built strength but left beginners looking no different. The fix: keep the 5x5 compound base for strength, then add curls, skullcrushers, shrugs, and ab work so lifters actually develop a balanced physique while they're still in the rapid-gains phase.\n\nThe full original program is described on [Muscle & Strength](https://www.muscleandstrength.com/workouts/jason-blaha-ice-cream-fitness-5x5-novice-workout).\n\n## Who It's For\n\n- **Experience**: Complete beginners or lifters with under 6 months of training\n- **Goal**: Build both strength and muscle size - not purely one or the other\n- **Diet**: Works best on a caloric surplus. There's a cutting modification (described below) for lifters in a deficit\n- **Time commitment**: Be ready for 90+ minute sessions - this is not a quick program\n\n## Pros & Cons\n\n**Pros**\n\n- More complete physique development than [Starting Strength](/programs/ss1) or StrongLifts 5x5 - direct arm, trap, core, and lower back work included\n- [{Squat}] trained 3x/week at 5x5 builds technique and leg strength fast\n- Linear progression on compounds means measurable strength gains every session\n- Both workouts include [{Bicep Curl, Barbell}] and [{Cable Crunch}] so you don't skip arms and abs\n\n**Cons**\n\n- Sessions regularly take 90+ minutes due to 7-8 exercises per workout - the most common complaint about the program\n- 5x5 [{Squat}] 3x/week becomes brutally taxing as weights get heavy - many users switch to 3x5 within 2-3 months\n- High tricep volume on Workout A: 5x5 [{Bench Press}] followed by 3x8 [{Skullcrusher}] can be too much for some beginners\n- Only 1x5 [{Deadlift}] per session - much less pulling practice relative to the squat volume\n\n## Program Structure\n\n- **Split**: Full body, A/B alternating\n- **Periodization**: Straight linear progression - add weight every successful session\n- **Rotation**: Week 1 = A/B/A, Week 2 = B/A/B, repeat\n\nA typical two-week cycle on Monday/Wednesday/Friday:\n\n| | Monday | Wednesday | Friday |\n|---|--------|-----------|--------|\n| Week 1 | Workout A | Workout B | Workout A |\n| Week 2 | Workout B | Workout A | Workout B |\n\n## Exercise Selection & Rationale\n\n**Workout A** is the pressing day. [{Squat}] and [{Bench Press}] are the heavy compounds, [{Bent Over Row}] balances the horizontal push with a horizontal pull. [{Shrug, Barbell}] adds direct trap volume that rows alone don't provide. [{Skullcrusher}] hammers the triceps beyond what benching does. [{Bicep Curl, Barbell}] adds arm work. [{Back Extension, Bodyweight}] strengthens the posterior chain for squat and deadlift stability. [{Cable Crunch}] provides loaded ab work.\n\n**Workout B** is the overhead day. [{Squat}] stays for frequency. [{Deadlift}] is kept to 1x5 because it's taxing enough after heavy squats - Blaha explicitly warned against doing more. [{Overhead Press}] is the primary upper push. [{Bent Over Row}] appears again for back volume - traditionally done about 10% lighter than Workout A, though keeping the same weight works fine too. [{Bench Press Close Grip}] hits triceps from a different angle than [{Skullcrusher}]. [{Bicep Curl, Barbell}] and [{Cable Crunch}] repeat for consistency.\n\n**Substitutions**: [{Back Extension, Bodyweight}] can be swapped for [{Good Morning}] or [{Cable Pull Through}]. [{Skullcrusher}] and [{Bench Press Close Grip}] are interchangeable with [{Triceps Dip}]. [{Bicep Curl, Barbell}] can be replaced with [{Incline Curl}] or [{Chin Up}].\n\n## Set & Rep Scheme\n\nMain compounds ([{Squat}], [{Bench Press}], [{Bent Over Row}], [{Overhead Press}]) use **5 sets of 5 reps** - heavy enough to drive strength gains, enough volume for hypertrophy through accumulated work. [{Deadlift}] uses **1 set of 5 reps** because the compound fatigue from squatting beforehand makes high-volume deadlifting risky for beginners.\n\nAccessories ([{Shrug, Barbell}], [{Skullcrusher}], [{Bicep Curl, Barbell}], [{Bench Press Close Grip}]) use **3 sets of 8 reps** - moderate weight, higher reps for muscle growth. [{Back Extension, Bodyweight}] uses **2 sets of 10** and [{Cable Crunch}] uses **3 sets of 10**.\n\nAll sets are straight sets. No AMRAP, no rep ranges. Hit the prescribed reps or don't - the progression system handles both outcomes.\n\n## Progressive Overload\n\nAdd weight every session you complete all prescribed sets and reps:\n\n| Lift type | Increase per session |\n|-----------|---------------------|\n| Lower body ([{Squat}], [{Deadlift}]) | +5lb |\n| Upper body ([{Bench Press}], [{Overhead Press}], [{Bent Over Row}]) | +2.5lb |\n| Accessories | +2.5lb to +5lb |\n\n**On failure** (didn't complete all reps): repeat the same weight next session. If you fail at the same weight a second time, reduce by **10%** and work back up.\n\nUpper body increases of 2.5lb require microplates (1.25lb each side). If your gym doesn't have them, use 5lb increments and expect to stall more often.\n\nEach exercise progresses independently. Stalling on [{Bench Press}] doesn't affect [{Squat}].\n\n## How Long to Run It / What Next\n\nRun ICF for **3-6 months**. Most beginners exhaust the linear progression window within that timeframe.\n\n**Signs it's time to move on**: You're deloading on 2+ exercises frequently. Squat sessions are so heavy you can barely finish the accessories. Sessions are dragging past 2 hours.\n\n**Good next programs**:\n- [GZCLP](/programs/gzclp) - adds tiered structure (T1/T2/T3) with a built-in stall protocol across multiple stages\n- [5/3/1 for Beginners](/programs/the5314b) - slower, periodized progression that sustains gains much longer\n- [Texas Method](/programs/texasmethod) - weekly periodization (volume/recovery/intensity) for lifters who want to keep pushing the main lifts\n\n## Equipment Needed\n\n- Barbell, weight plates, squat rack, flat bench\n- EZ curl bar (for [{Skullcrusher}] - a straight barbell works too)\n- Cable machine (for [{Cable Crunch}])\n- Hyperextension bench (for [{Back Extension, Bodyweight}])\n- Microplates (1.25lb each) for 2.5lb total jumps\n\n**Home gym substitutions**: Replace [{Cable Crunch}] with [{Hanging Leg Raise}] or [{Ab Wheel}]. Replace [{Back Extension, Bodyweight}] with [{Good Morning}]. No cable machine? [{Crunch}] or [{Sit Up}] work for abs.\n\n## Rest Times\n\n- **5x5 compound lifts** ([{Squat}], [{Bench Press}], [{Bent Over Row}], [{Overhead Press}], [{Deadlift}]): 3-5 minutes between sets\n- **Accessories** ([{Shrug, Barbell}], [{Skullcrusher}], [{Bicep Curl, Barbell}], [{Bench Press Close Grip}], [{Back Extension, Bodyweight}], [{Cable Crunch}]): 60-90 seconds between sets\n\nThe long rest on compounds is what makes sessions take 90+ minutes. If you're short on time, resting 2-3 minutes on compounds is fine - just accept you might not hit all reps on later sets.\n\n## How to Pick Starting Weights\n\nFor each exercise on Day 1:\n\n1. Start with the empty bar (45lb) for [{Squat}], [{Bench Press}], [{Overhead Press}]\n2. For [{Bent Over Row}] and [{Deadlift}], start at 65-95lb (you need some plates for proper bar height)\n3. For accessories, pick a weight you can comfortably do all reps with - err lighter\n4. Add weight each session and let the progression system bring you up to challenging weights\n\n**Start lighter than you think.** Linear progression adds weight every session. Starting too heavy leads to early stalls and sloppy form. You'll reach challenging weights within 3-4 weeks.\n\n## Common Modifications\n\n- **Cutting modification**: Reduce main compounds from 5x5 to **3x5** and accessories from 3x8 to **2x8**. This accounts for reduced recovery on a caloric deficit.\n- **Squats too taxing**: Once squat weight gets heavy (usually around 200lb+), many people drop to **3x5** for squats while keeping everything else the same\n- **Add face pulls**: [{Face Pull}] at 2-3x15 at the end of each workout is a popular addition for shoulder health and rear delt development\n- **Shorter sessions**: Cut the [{Back Extension, Bodyweight}] and [{Shrug, Barbell}] to bring sessions closer to 60-75 minutes","faq":"### Is Ice Cream Fitness 5x5 good for beginners?\n\nYes, it's designed specifically for novice lifters who want both strength and muscle size. The 5x5 compound base builds foundational strength, while the added accessories hit muscle groups that pure strength programs neglect. You don't need any prior gym experience to start.\n\n### How long are Ice Cream Fitness workouts?\n\nExpect 90+ minutes per session. There are 7-8 exercises per workout, and the 5x5 compounds need 3-5 minutes of rest between sets. This is the most common complaint about the program. You can cut it to about 60-75 minutes by reducing rest times to 2-3 minutes or dropping some accessories.\n\n### What's the difference between ICF 5x5 and StrongLifts 5x5?\n\nStrongLifts is 3 exercises per session (squat, bench/OHP, row/deadlift) with no accessories. ICF adds shrugs, skullcrushers, curls, hyperextensions, cable crunches, and close-grip bench press on top of the same compound base. The progression system is the same. ICF takes about twice as long per session but provides more balanced muscle development.\n\n### What do I do when I fail a weight on ICF?\n\nRepeat the same weight next session. If you fail at the same weight a second time, reduce it by 10% and work back up. Each exercise is tracked independently. For example, if you stall on Bench Press, your Squat progression continues normally.\n\n### Can I do Ice Cream Fitness on a cut?\n\nYes, with modifications. Reduce compounds from 5x5 to 3x5 and accessories from 3x8 to 2x8. Expect slower progression - you may only add weight every other session instead of every session.\n\n### How long should I run Ice Cream Fitness 5x5?\n\nRun it for 3-6 months. Move on when you're deloading frequently on multiple exercises. Good next programs include GZCLP, 5/3/1 for Beginners, or the Texas Method.\n\n### Is the 1x5 deadlift in ICF enough volume?\n\nIt's less than you'd think you need, but it works. After 5x5 squats, your lower back and legs are already fatigued. One heavy set of 5 is enough stimulus for beginners. As Blaha put it: \"Deadlifts are 1x5 for a reason. They are taxing and if you mess around you will get hurt.\"\n\n### What happened to ICF 2.0?\n\nIn 2019, Blaha released ICF 2.0, which stripped the program down significantly - 3x5 compounds, fewer accessories, and deadlift moved to Workout A instead of B. The original ICF (implemented here) remains far more popular and is what people typically mean when they say \"ICF 5x5.\"","userAgent":"Mozilla/5.0 AppleWebKit/537.36 (KHTML, like Gecko; compatible; ClaudeBot/1.0; +claudebot@anthropic.com)","indexEntry":{"id":"ice-cream-fitness-5x5","name":"Ice Cream Fitness 5x5","author":"Jason Blaha","authorUrl":"","url":"https://www.muscleandstrength.com/workouts/jason-blaha-ice-cream-fitness-5x5-novice-workout","shortDescription":"Novice strength and muscle-building program - StrongLifts 5x5 with added accessories for more complete development","description":"A beginner program that takes StrongLifts 5x5 and bolts on isolation work for arms, traps, abs, and lower back. Two alternating full-body workouts, 3 days per week. Compounds progress via linear weight increases every session, and you deload 10% after two consecutive failures at the same weight.","isMultiweek":true,"tags":[],"weeksCount":1,"exercises":[{"id":"squat","equipment":"barbell"},{"id":"benchPress","equipment":"barbell"},{"id":"bentOverRow","equipment":"barbell"},{"id":"shrug","equipment":"barbell"},{"id":"skullcrusher","equipment":"ezbar"},{"id":"bicepCurl","equipment":"barbell"},{"id":"backExtension","equipment":"bodyweight"},{"id":"cableCrunch","equipment":"cable"},{"id":"deadlift","equipment":"barbell"},{"id":"overheadPress","equipment":"barbell"},{"id":"benchPressCloseGrip","equipment":"barbell"}],"equipment":["barbell","ezbar","cable"],"exercisesRange":[7,8],"frequency":3,"age":"less_than_3_months","duration":"90+","goal":"strength_and_hypertrophy","datePublished":"2026-03-16T12:12:14-05:00","dateModified":"2026-03-16T12:12:14-05:00"}}