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Blaha ICF 5x5

by Lucas

Program Description

Unlock your strength potential with the Blaha ICF 5x5 program, a focused 2-week training plan designed for novice and beginner lifters. This six-day-a-week regimen emphasizes foundational barbell movements, including squats, bench presses, and deadlifts, to build muscle and enhance overall strength. Each session is structured around a 5x5 rep scheme, ensuring you develop both power and technique in a supportive gym environment. Get ready to transform your physique and boost your confidence as you progress through this effective bodybuilding journey!

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    2 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 12, 2025 03:07
  • Last Edited
    Aug 13, 2025 07:06
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Bent Over Row (Barbell)
5
5 reps
-
4
Shrug (Trap Bar)
3
8 reps
-
5
Overhead Extension (EZ Bar)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
8 reps
-
7
Hyperextension
2
10 reps
-
8
Cable Crunch
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Deadlift (Barbell)
1
5 reps
-
3
Overhead Press (Barbell)
5
5 reps
-
4
Bent Over Row (Barbell)
5
5 reps
-
5
Bench Press (Close Grip)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
8 reps
-
7
Lateral Raise (Dumbbell)
3
10 reps
-
8
Cable Crunch
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Deadlift (Barbell)
1
5 reps
-
3
Overhead Press (Barbell)
5
5 reps
-
4
Bent Over Row (Barbell)
5
5 reps
-
5
Bench Press (Close Grip)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
8 reps
-
7
Lateral Raise (Dumbbell)
3
10 reps
-
8
Cable Crunch
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Bent Over Row (Barbell)
5
5 reps
-
4
Shrug (Trap Bar)
3
8 reps
-
5
Overhead Extension (EZ Bar)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
8 reps
-
7
Hyperextension
2
10 reps
-
8
Cable Crunch
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Bent Over Row (Barbell)
5
5 reps
-
4
Shrug (Trap Bar)
3
8 reps
-
5
Overhead Extension (EZ Bar)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
8 reps
-
7
Hyperextension
2
10 reps
-
8
Cable Crunch
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Deadlift (Barbell)
1
5 reps
-
3
Overhead Press (Barbell)
5
5 reps
-
4
Bent Over Row (Barbell)
5
5 reps
-
5
Bench Press (Close Grip)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
8 reps
-
7
Lateral Raise (Dumbbell)
3
10 reps
-
8
Cable Crunch
3
10 reps
-
Week 1
1 / 2 Weeks
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
-
2
Bench Press (Barbell)
5 Sets
5 Reps
-
3
Bent Over Row (Barbell)
5 Sets
5 Reps
-
4
Shrug (Trap Bar)
3 Sets
8 Reps
-
5
Overhead Extension (EZ Bar)
3 Sets
8 Reps
-
6
Incline Curl (Dumbbell)
3 Sets
8 Reps
-
7
Hyperextension
2 Sets
10 Reps
-
8
Cable Crunch
3 Sets
10 Reps
-
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
-
2
Bench Press (Barbell)
5 Sets
5 Reps
-
3
Bent Over Row (Barbell)
5 Sets
5 Reps
-
4
Shrug (Trap Bar)
3 Sets
8 Reps
-
5
Overhead Extension (EZ Bar)
3 Sets
8 Reps
-
6
Incline Curl (Dumbbell)
3 Sets
8 Reps
-
7
Hyperextension
2 Sets
10 Reps
-
8
Cable Crunch
3 Sets
10 Reps
-
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
-
2
Deadlift (Barbell)
1 Set
5 Reps
-
3
Overhead Press (Barbell)
5 Sets
5 Reps
-
4
Bent Over Row (Barbell)
5 Sets
5 Reps
-
5
Bench Press (Close Grip)
3 Sets
8 Reps
-
6
Incline Curl (Dumbbell)
3 Sets
8 Reps
-
7
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
8
Cable Crunch
3 Sets
10 Reps
-