5x5novice.pdf

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THE 5x5 NOVICE PROGRAM
A potent and proven novice muscle and
strength building program from Jason Blaha
& Ice Cream Fitness. Testimonials continue to
pour in touting its effectiveness.
Link to Workout:
https://www.muscleandstrength.com/work-
outs/jason-blaha-ice-cream-fitness-5x5-novice-workout
Main Goal:
Build Muscle
Training Level:
Beginner
Program Duration:
12 Weeks
Days Per Week:
3 Days
Time Per Workout:
90 Mins
Equipment:
Barbell, Cables,
EZ Bar
Author:
Jason Blaha
WEEK ONE
Exercise
Day One - Workout A
Squats
Bench Press
Bent Over Row
Barbell Shrugs
Tricep Extensions
Straight Bar
or
Incline Curls
Hyperextensions
with plate
Cable Crunches
5
5
5
3
3
3
2
3
5
5
5
8
8
8
10
10
Sets
Reps
Day Three - Workout B
Squats
Deadlift
Standing Press
Bent Over Row*
Close Grip Bench Press
Straight Bar
or
Incline Curls
Cable Crunches
5
1
5
5
3
3
3
5
5
5
5
8
8
10
*10% lighter than Workout A.
Day Five - Workout A
Squats
Bench Press
Bent Over Row
Barbell Shrugs
Tricep Extensions
Straight Bar
or
Incline Curls
Hyperextensions
with plate
Cable Crunches
5
5
5
3
3
3
2
3
5
5
5
8
8
8
10
10
WEEK TWO
Exercise
Day One - Workout B
Squats
Deadlift
Standing Press
Bent Over Row*
Close Grip Bench Press
Straight Bar
or
Incline Curls
Cable Crunches
5
1
5
5
3
3
3
5
5
5
5
8
8
10
*10% lighter than Workout A.
Sets
Reps
Day Three - Workout A
Squats
Bench Press
Bent Over Row
Barbell Shrugs
Tricep Extensions
Straight Bar
or
Incline Curls
Hyperextensions
with plate
Cable Crunches
5
5
5
3
3
3
2
3
5
5
5
8
8
8
10
10
Day Five - Workout B
Squats
Deadlift
Standing Press
Bent Over Row*
Close Grip Bench Press
Straight Bar
or
Incline Curls
Cable Crunches
5
1
5
5
3
3
3
5
5
5
5
8
8
10
*10% lighter than Workout A.
MUSCLEANDSTRENGTH.COM

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