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Welcome to Jason Blaha's Ice Cream Fitness 5x5 Novice Program!

Quick Guide:
If you are a beginner, start with theese numbers: PS! The barbell weights 45lbs/20 kg!
Squats 45 lbs/20 kg FAQ
Bench press 45 lbs/20 kg Q: How often do I train?
Deadlift 45 lbs/20 kg A: 3 Times a week with 48 h rest period. Usually MON/WED/FRI
Bent Over Row 45 lbs/20 kg Q: How do I progress?
Military press 45 lbs/20 kg A: Add 5 lbs/2.5 kg each training session on every lift BUT NOT b
Barbell Shrugs 45 lbs/20 kg Q: What happens if I can't complete my reps?
Close grip bench press 45 lbs/20 kg A: Immediately lower the weight 15 lbs/7.5 kg
Bicep curls 25lbs/10 kg Q: This program is not working out for me, what should I do?
Tricep pushdown Lowest weight on machine A: Then you simple haven't given it time. Patience. If you have th
Cable crunches Lowest weight on machine Q: What are workout A and B?
BASICS: A: You have 2 workout days. A and B. You do them in this order:
Reps are how many repetitions you will do per exercise A: Monday = Workout A, Wednesday = Workout B, Friday = Wor
Sets are how many times you will do each exercise
3x8 = 3 sets and 8 reps. Meaning you will do a exercise 3 times and each time you will do this exercise you complete 8 rep

Workout A
Exercise Sets x reps # Session 1 # Session 3 # Session 5
Squats 5x5 45 lbs/20 kg
Bench press 5x5 45 lbs/20 kg
Bent over row 5x5 45 lbs/20 kg
Barbell shrugs 3x8 45 lbs/20 kg
Tricep Extensions 3x8 45 lbs/20 kg
Bicep curls 3x8 45 lbs/20 kg
Hyper extensions 2x10 0 lbs/kg 5 lbs/ 2.5 kg
Cable crunches 3x10

Workout B
Exercise Sets x reps # Session 2 # Session 4 # Session 6
Squats 5x5 50 lbs/22.5kg
Military press 5x5 50 lbs/22.5kg
Deadlift 1x5 50 lbs/22.5kg
Bent over row 5x5 50 lbs/22.5kg
Close grip bench press 3x8 50 lbs/22.5kg
Bicep curls 3x8 50 lbs/22.5kg
Cable crunches 3x10

By Jonathan
vice Program!

od. Usually MON/WED/FRI and repeat

sion on every lift BUT NOT biceps and triceps. Those you add when you want to challenge yourself.

or me, what should I do?

me. Patience. If you have then I recommend Candito's 6 week program.

. You do them in this order: A/B/A/B/A/B/A and so on…

= Workout B, Friday = Workout A, Monday = Workout B, Tuesday = Workout A, and so on…

exercise you complete 8 reps. 5x5 = 5 sets and 5 reps and so on…

# Session 7 # Session 9 # Session 11 # Session 13 # Session 15 # Session 17

# Session 8 # Session 10 # Session 12 # Session 14 # Session 16 # Session 18

# Session 19 # Session 21 # Session 23 # Session 25 # Session 27 # Session 29

# Session 20 # Session 22 # Session 24 # Session 26 # Session 28 # Session 30