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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 and Google Play
Free to download, no account required to start.