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.
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.