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Strength & Size · Beginner · 3 days/week · Ongoing (3–6 months)

Ice Cream Fitness 5×5

A 5×5 linear progression with a bodybuilder’s appetite: the same A/B strength core as classic 5×5, plus curls, triceps and ab work so you build size while the big lifts climb.

Jason Blaha — free community program · original program & spreadsheets

Your Training Maxes

TM = 90% of your best 1RM — estimated from logged sets (Epley) or entered directly below. All percentages below use these numbers.

Log in to enter your maxes and get personalized weights.

How to Progress

  • Add 5 lb to each main lift every workout (10 lb deadlift) while you complete all sets of 5.
  • Fail the same weight three sessions in a row → deload that lift 10%.
  • Accessories progress 8 → 10 → 12 reps, then add weight.

The Program

Workout A

Start This Day
Back Squat5×5 @ ~75% TM
Barbell Bench Press5×5 @ ~75% TM
Barbell Row5×5 @ ~75% TM
Shrug3×8
Skull Crusher3×8
Barbell Curl3×8
Back Extension2×10
Cable Crunch3×10

Workout B

Start This Day
Back Squat5×5 @ ~75% TM
Deadlift1×5 @ ~80% TM
Overhead Press5×5 @ ~75% TM
Romanian Deadlift3×8
Barbell Curl3×8
Triceps Rope Pushdown3×8
Cable Crunch3×10