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Ice Cream Fitness is a popular strength training program for beginners and intermediate lifters. Created by Jason Blaha, it aims to build muscle and increase overall strength. Despite its sweet name, there is no actual ice cream involved. Sorry, just a scoop of hard work!
The program combines compound exercises with accessory movements to target each muscle individually. Ice Cream Fitness follows a full-body workout structure, performed three times per week. It alternates between two workout routines, A and B, on non-consecutive days. This allows for adequate rest and recovery, ensuring you don’t melt under the pressure.
You can expect significant gains in strength and muscle mass when consistently following this program. Ice Cream Fitness is particularly effective if you are new to weightlifting or looking to establish a solid foundation. It is one of the best strength training programs to transform into a lean, mean machine with proper nutrition and dedication!
Ice Cream Fitness 5×5 Program
The Ice Cream Fitness program should be performed three days a week. A minimum of one day of rest should be allowed in between each workout.
- Day 1: Workout A.
- Day 2: Rest.
- Day 3: Workout B.
- Day 4: Rest.
- Day 5: Workout A.
- Day 6: Rest.
- Day 7: Rest.
Since you finished the week with workout A, start the following week with workout B.
Ice Cream Fitness Program
The Ice Cream Fitness program alternates between two workouts: A and B. Each workout targets multiple muscle groups, ensuring a comprehensive full-body training regimen. Unlike an upper lower split, this program takes a full-body approach, working most major muscle groups in each session. This allows for more frequent stimulation of muscles throughout the week.
Some exercises, particularly the compound movements, are performed for five sets of five repetitions. This five-by-five approach is a cornerstone of strength-building programs. The weight should be challenging. You should feel like you could only do one or two more reps with proper form by the end of each set.
Rest periods between these heavy sets are longer, typically three to five minutes, to allow for adequate recovery. The focus on low reps and heavy weights promotes rapid strength gains. This effectively stimulates muscle fibers, leading to strength and size increases over time. As you progress, you will be able to add weight to the bar consistently, which is key to continuous improvement.
Cardio is not a primary focus in this program because compound movements with heavy weights naturally elevate your heart rate. This can have a positive effect on your cardiovascular health. Walking outdoors or on a treadmill can serve as an excellent active recovery during rest days. These light activities help prevent stiffness, especially for those with sedentary jobs, without compromising your strength training goals.
Your weekly schedule could look like this:
- Day 1: Workout A.
- Day 2: Rest or stretch and use a foam roller.
- Day 3: Workout B.
- Day 4: Rest or stretch and use a foam roller.
- Day 5: Workout A.
- Day 6: Rest or walk for 45–60 minutes; can be outdoors or on a treadmill.
- Day 7: Rest.
Workout A
Workout A is an intense session that primarily targets your lower body, chest, and back. Your main goal is to build overall strength and muscle mass through compound movements. Check out our push pull legs routine instead if you want to target your legs more specifically.
You will start with squats, which target the quadriceps (front of thighs) and gluteus muscles (buttocks). The inclusion of bench presses and bent-over rows ensures your upper body gets a thorough workout too.
Accessory exercises like barbell shrugs and tricep extensions complement your main lifts, promoting balanced muscle growth. Accessory exercises are mostly isolated, targeting specific muscles, and are less energy-taxing, but they benefit hypertrophy (muscle mass gain).
Exercise | Sets | Reps | Rest (between sets) |
|---|---|---|---|
| Squat | 5 sets | 5 reps | 3–5 minutes |
| Bench Press | 5 sets | 5 reps | 3–5 minutes |
| Bent-Over Row | 5 sets | 5 reps | 3–5 minutes |
| Barbell Shrug | 3 sets | 8 reps | 1–2 minutes |
| Tricep Extension | 3 sets | 8 reps | 1–2 minutes |
| Incline Curl | 3 sets | 8 reps | 1–2 minutes |
| Hyperextension With Plate | 2 sets | 10 reps | 1–2 minutes |
| Cable Crunch | 3 sets | 10 reps | 1–2 minutes |
Workout B
Workout B is designed to complement Workout A, focusing on different movement patterns while still emphasizing full-body strength. This session targets your lower body, shoulders, and back.
The deadlift, a fundamental strength exercise, takes center stage, even though it is only one set. You will also perform the standing press to develop shoulder strength and core stability.
The close-grip bench press is a powerful and functional upper-body exercise that strengthens your pectoral muscles (the chest). It also works the anterior deltoids (front of shoulders) and triceps (back of upper arms). It follows a similar movement pattern you would use to push a heavy object away, making it a functional movement.
Exercise | Sets | Reps | Rest (between sets) |
|---|---|---|---|
| Squat | 5 sets | 5 sets | 3–5 minutes |
| Deadlift | 1 set | 5 sets | 3–5 minutes |
| Standing Press | 5 sets | 5 sets | 3–5 minutes |
| Bent-Over Row | 5 sets | 5 sets | 3–5 minutes |
| Close-Grip Bench Press | 3 sets | 8 sets | 1–2 minutes |
| Incline Curl | 3 sets | 8 sets | 1–2 minutes |
| Cable Crunch | 3 sets | 10 sets | 1–2 minutes |
Benefits Of Jason Blaha’s Ice Cream Workout
The Ice Cream Fitness program offers multiple physical benefits for individuals seeking comprehensive strength and muscle development.
Increased Strength
The Ice Cream Fitness program is designed to significantly boost your overall strength. Its focus on compound movements and progressive overload stimulates neural (nerve) adaptations, leading to improved force production and strength gains.
The 5×5 rep scheme for main lifts allows you to handle heavier weights, promoting rapid strength development. As you consistently add weight, your body adapts by becoming stronger.
Hypertrophy
According to research, we naturally lose around 1% of muscle mass per year from middle age onwards. The older we get the faster the rate of muscle loss.
While primarily strength-focused, Ice Cream Fitness also promotes substantial muscle growth, counteracting the loss of muscle mass. The combination of heavy compound lifts and targeted accessory work creates an optimal environment for hypertrophy. This balance ensures that all muscle fibers are adequately stimulated for growth.
Improved Range Of Motion
Ice Cream Fitness incorporates exercises that promote full range of motion, enhancing overall flexibility and mobility. Movements like squats and bench presses help develop good joint mobility in the hips and shoulders. This improved range of motion contributes to better overall function and possibly reduces the risk of injury.
Regular practice of these exercises helps maintain and improve your body’s natural movement patterns. As you become more proficient in these lifts, you will notice increased ease of movement in daily activities. This enhanced mobility can lead to better posture, reduced muscle tension, and improved overall physical performance.
Tips To Maximize The Benefits
- Prioritize proper form over heavy weight to prevent injuries and ensure maximum muscle engagement.
- Progressively increase the weight as you get stronger, aiming for small, consistent increments.
- Maintain a protein-rich diet to support muscle recovery and growth.
- Get adequate sleep (7–9 hours) to support recovery and muscle growth.
- Warm up properly before each workout to prepare your body for heavy lifting. Include controlled articular rotations (CARs), rotating shoulders in different directions, and pushing your range of motion to its limits comfortably. For hips, include deep body-weight squats and 90–90 stretches by rotating bent legs side to side while sitting on the floor.
- Take magnesium to help you relax your muscles after training.
Conclusion
The Ice Cream Fitness program offers a comprehensive approach to strength training and muscle development. By following this program consistently, you can transform your physique and improve your overall fitness. Your dedication and commitment will be the key to achieving remarkable results.
Frequently Asked Questions
The Ice Cream Fitness program is designed for beginners and novice lifters seeking to build strength and muscle. It provides a structured approach for those new to weightlifting and wanting to develop a solid fitness foundation.
You will need a barbell, weight plates, cables, and an EZ bar for this program. Access to a squat rack, bench, and cable machine will help you complete all the recommended exercises effectively.
Start with ten minutes of light cardio to increase your heart rate and body temperature. Perform dynamic stretches and shoulder and hip rotations to increase your range of motion. Do light sets of each exercise to prepare your muscles.
Reassess your form and ensure you are maintaining proper technique during lifts. Consider adjusting your nutrition and recovery strategies, and potentially deload by reducing weight for a week.
Resources
Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.
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About the Author
Liv Banks-Strong, PT Pre & Postnatal Personal Trainer
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