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Ice Cream Fitness (ICF) Spreadsheet

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Experience level:
Weeks:
Periodization:
Powerlifting meet prep program:
Program goal:
Uses RPE:
Uses 1RM Percentage(%):

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Popularized by Jason Blaha, Ice Cream Fitness is a solid novice strength program that incorporates more accessory work than similar programs (e.g. Starting Strength, Strong Lifts) helping the user get stronger and add size.

The athlete completes 3 workouts per week, alternating A and B workouts.

For example:

Week 1: A/B/A

Week 2: B/A/B

Week 3: A/B/A

…

8 weeks are laid out in the spreadsheet below, but because this is a linear progression program it can be run indefinitely until the athlete’s lifts begin to stall.

Now available as a Google spreadsheet for easy on-the-go access and editing.

Source

Ice Cream Fitness Workout Calculator Spreadsheet

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