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Home Ā» Programs Ā» Strength Training Program Ā» Ice Cream Fitness (ICF) Spreadsheet

Ice Cream Fitness (ICF) Spreadsheet

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By Kyle Risley
Last updated April 18, 2020

Experience level: Beginner

Weeks: Indefinite

Periodization: Linear Periodization

Meet prep program: No

Program goal: Strength

Uses RPE: No

Uses 1RM Percentage(%): Yes


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

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 strongerĀ 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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About Kyle Risley

Kyle Risley founded Lift Vault in 2016 to make finding great powerlifting programs easier. Since then, the site has grown to include hundreds of programs for strength, bodybuilding, Olympic weightlifting, and more. He currently lives in Massachusetts and continues to compete in powerlifting.

Filed Under: Programs, Strength Training Program
Tagged With: 3 Day Workout Plan
Squat frequency: 3
Bench press frequency: 1, 2
Deadlift frequency: 1, 2
Overhead press frequency: 1, 2

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