Ice Cream Fitness 5×5
Beefed-up StrongLifts variant with more arm/back accessories. A solid first program.
Frequency: 3x / week · Duration: 12 weeks · Workout: ~65 min · Level: Beginner
30-day money-back · Never auto-renews · Day 1 is free
What the week adds up to
3 training days, 15 exercises across the week (9 different ones), 58 sets in total in the 5-10 rep range, resting about 150s between them.
Built around Back Squat (15 sets across 3 days), Barbell Row (10 sets across 2 days) and Bench Press (10 sets across 2 days).
Goals: Muscle Gain, Strength
Equipment: Barbell, Dumbbells
Weekly Schedule
Workout A — Push
- Back Squat: 5 × 5, rest 3 min
- Bench Press: 5 × 5, rest 3 min
- Barbell Row: 5 × 5, rest 150s
- Barbell Curl: 3 × 8, rest 1 min
- Tricep Extension: 3 × 8, rest 1 min
Workout B — Pull
5 exercises (Pro).
Workout A — Push
5 exercises (Pro).
Progression Guidance
Add 5lb to compounds every session.