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
- LevelNovice, Beginner
- GoalBodybuilding
- EquipmentFull Gym
- Program Length2 weeks
- Time Per Workout90 minutes
- CreatedAug 12, 2025 03:07
- Last EditedAug 17, 2025 07:26
Summary
The Blaha ICF 5x5 program is a focused, two-week strength training regimen designed for serious lifters looking to build muscle and increase power. Comprising three sessions per week, this program emphasizes compound lifts such as squats, bench presses, and barbell rows, ensuring a comprehensive workout that targets major muscle groups. With a structured approach of five sets per exercise, you'll push your limits and track your progress effectively. Equip yourself with a full gym setup and get ready to elevate your strength game!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.6%
Quadriceps
9.6%
Triceps
9.6%
Biceps
8.9%
Glutes
8.7%
Abs
8.2%
Front Delts
8%
Chest
7.1%
Lats
7.1%
Middle Delts
7.1%
Hamstrings
6.8%
Adductors
3.6%
Lower Back
2.1%
Forearms
1.1%
Rear Delts
0.5%
