Berserk Barbell Strength & Mass Quest, striving to be the best
Jason Blaha’s Ice Cream Fitness 5×5 is a novice training program. In fact, this program is the EXACT SAME program as StrongLifts 5×5 just with a few bodybuilding exercises tacked onto the end!
Workout Schedule
Blaha’s 5×5 alternates two workouts on a thrice weekly schedule.
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
| ICF 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 |
| ICF 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
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.
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 1×5 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 5×5 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 3×5 for main lifts, 2×8 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.”
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 5×5 sets and 1-2 minutes for the 3×8 sets.
