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ICF 5x5
General
Intermediate
Barbell
Plan Details
The ICF 5x5 routine by marv3x is a 2 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Jason Blaha's Ice Cream Fitness 5x5 Novice Program
Routine detail
Day 1
Workout A
Est. 87 min
8 exercises
Barbell Squat
5 Sets x 5 Reps
Barbell Bench Press
5 Sets x 5 Reps
Barbell Bent-Over Row
5 Sets x 5 Reps
Barbell Shrug
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Back Hyperextension
2 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Day 3
Workout B
Est. 81 min
7 exercises
Barbell Squat
5 Sets x 5 Reps
Barbell Clean Deadlift
1 Set x 5 Reps
Barbell Military Press
5 Sets x 5 Reps
Barbell Bent-Over Row
5 Sets x 5 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
