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Ice Cream Fitness 5×5
A high-volume take on novice 5×5: two alternating full-body workouts, three times a week, with curls, triceps, and core piled on top of the big lifts. Add weight every session while the bar keeps climbing at 5×5.
- Level
- Beginner
- Goal
- Strength & size
- Days per week
- 3 days / week
- Cycle
- Repeats
- Progression
- Linear progression
What you need to start
A starting working weight for: Squat, Bench press, Deadlift, Overhead press, Barbell row
How the weight moves
- Squat: +2.5 kg (5 lb) per successful session
- Bench press: +2.5 kg (5 lb) per successful session
- Deadlift: +2.5 kg (5 lb) per successful session
- Overhead press: +2.5 kg (5 lb) per successful session
- Barbell row: +2.5 kg (5 lb) per successful session
The week
1
A
| Exercise | Sets × reps | Load |
|---|---|---|
| Back Squat | 5 × 5 | Working weight |
| Barbell Bench Press | 5 × 5 | Working weight |
| Bent-Over Row | 5 × 5 | Working weight |
| Face Pullvolume | 3 × 8 | Your choice |
| Overhead Triceps Extensionvolume | 3 × 8 | Your choice |
| Barbell Curlvolume | 3 × 8 | Your choice |
| Hip Thrustvolume | 2 × 10 | Your choice |
| Cable Crunchvolume | 3 × 10 | Your choice |
2
B
| Exercise | Sets × reps | Load |
|---|---|---|
| Back Squat | 5 × 5 | Working weight |
| Overhead Press | 5 × 5 | Working weight |
| Deadlift | 1 × 5 | Working weight |
| Bent-Over Rowvolume | 5 × 5 | Your choice |
| Skull Crushervolume | 3 × 8 | Your choice |
| Barbell Curlvolume | 3 × 8 | Your choice |
| Cable Crunchvolume | 3 × 10 | Your choice |
Sets marked "volume" are supplemental or recovery work — they don't decide whether the weight goes up.
Out now
Now on the App Store
Free to download, no account required to start. Android is on the way.
Download on theApp Store
Coming soonGoogle Play