logo
BoostcampPNG

Ice cream fitness

by Torben Andersen
6 athletes joined
4.0
(1 rating)

Program Description

Bli sterk

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 10, 2025 07:48
  • Last Edited
    Jun 18, 2025 08:13

Summary

Unleash your strength with the Ice Cream Fitness program, a comprehensive 16-week journey designed for serious lifters. Committing just three days a week, you'll engage in a variety of barbell exercises—including squats, bench presses, and deadlifts—targeting major muscle groups to build power and endurance. Each workout is structured to progressively challenge you, ensuring consistent gains while keeping your training fresh and exciting. Get ready to sculpt your physique and elevate your performance with this focused regimen!
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
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
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
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 (Barbell)
3
8 reps
-
5
Skull Crusher (Barbell)
3
8 reps
-
6
Chin-Up (Weighted)
3
5 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)
3
-
5
Bench Press (Close Grip)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
8 reps
-
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 (Barbell)
3
8 reps
-
5
Skull Crusher (Barbell)
3
8 reps
-
6
Chin-Up (Weighted)
3
5 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)
3
-
5
Bench Press (Close Grip)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
8 reps
-
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 (Barbell)
3
8 reps
-
5
Skull Crusher (Barbell)
3
8 reps
-
6
Chin-Up (Weighted)
3
5 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)
3
-
5
Bench Press (Close Grip)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
8 reps
-
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 (Barbell)
3
8 reps
-
5
Skull Crusher (Barbell)
3
8 reps
-
6
Chin-Up (Weighted)
3
5 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)
3
-
5
Bench Press (Close Grip)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
8 reps
-
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 (Barbell)
3
8 reps
-
5
Skull Crusher (Barbell)
3
8 reps
-
6
Chin-Up (Weighted)
3
5 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)
3
-
5
Bench Press (Close Grip)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
8 reps
-
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 (Barbell)
3
8 reps
-
5
Skull Crusher (Barbell)
3
8 reps
-
6
Chin-Up (Weighted)
3
5 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)
3
-
5
Bench Press (Close Grip)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
8 reps
-
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 (Barbell)
3
8 reps
-
5
Skull Crusher (Barbell)
3
8 reps
-
6
Chin-Up (Weighted)
3
5 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)
3
-
5
Bench Press (Close Grip)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
8 reps
-
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 (Barbell)
3
8 reps
-
5
Skull Crusher (Barbell)
3
8 reps
-
6
Chin-Up (Weighted)
3
5 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)
3
-
5
Bench Press (Close Grip)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
8 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)
3
-
5
Bench Press (Close Grip)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
8 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 (Barbell)
3
8 reps
-
5
Skull Crusher (Barbell)
3
8 reps
-
6
Chin-Up (Weighted)
3
5 reps
-
7
Hyperextension
2
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)
3
-
5
Bench Press (Close Grip)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
8 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 (Barbell)
3
8 reps
-
5
Skull Crusher (Barbell)
3
8 reps
-
6
Chin-Up (Weighted)
3
5 reps
-
7
Hyperextension
2
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)
3
-
5
Bench Press (Close Grip)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
8 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 (Barbell)
3
8 reps
-
5
Skull Crusher (Barbell)
3
8 reps
-
6
Chin-Up (Weighted)
3
5 reps
-
7
Hyperextension
2
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)
3
-
5
Bench Press (Close Grip)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
8 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 (Barbell)
3
8 reps
-
5
Skull Crusher (Barbell)
3
8 reps
-
6
Chin-Up (Weighted)
3
5 reps
-
7
Hyperextension
2
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)
3
-
5
Bench Press (Close Grip)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
8 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 (Barbell)
3
8 reps
-
5
Skull Crusher (Barbell)
3
8 reps
-
6
Chin-Up (Weighted)
3
5 reps
-
7
Hyperextension
2
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)
3
-
5
Bench Press (Close Grip)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
8 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 (Barbell)
3
8 reps
-
5
Skull Crusher (Barbell)
3
8 reps
-
6
Chin-Up (Weighted)
3
5 reps
-
7
Hyperextension
2
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)
3
-
5
Bench Press (Close Grip)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
8 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 (Barbell)
3
8 reps
-
5
Skull Crusher (Barbell)
3
8 reps
-
6
Chin-Up (Weighted)
3
5 reps
-
7
Hyperextension
2
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)
3
-
5
Bench Press (Close Grip)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
8 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 (Barbell)
3
8 reps
-
5
Skull Crusher (Barbell)
3
8 reps
-
6
Chin-Up (Weighted)
3
5 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 (Barbell)
3
8 reps
-
5
Skull Crusher (Barbell)
3
8 reps
-
6
Chin-Up (Weighted)
3
5 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)
3
-
5
Bench Press (Close Grip)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
8 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 (Barbell)
3
8 reps
-
5
Skull Crusher (Barbell)
3
8 reps
-
6
Chin-Up (Weighted)
3
5 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)
3
-
5
Bench Press (Close Grip)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
8 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 (Barbell)
3
8 reps
-
5
Skull Crusher (Barbell)
3
8 reps
-
6
Chin-Up (Weighted)
3
5 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)
3
-
5
Bench Press (Close Grip)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
8 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 (Barbell)
3
8 reps
-
5
Skull Crusher (Barbell)
3
8 reps
-
6
Chin-Up (Weighted)
3
5 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)
3
-
5
Bench Press (Close Grip)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
8 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 (Barbell)
3
8 reps
-
5
Skull Crusher (Barbell)
3
8 reps
-
6
Chin-Up (Weighted)
3
5 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)
3
-
5
Bench Press (Close Grip)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
8 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 (Barbell)
3
8 reps
-
5
Skull Crusher (Barbell)
3
8 reps
-
6
Chin-Up (Weighted)
3
5 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)
3
-
5
Bench Press (Close Grip)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
8 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 (Barbell)
3
8 reps
-
5
Skull Crusher (Barbell)
3
8 reps
-
6
Chin-Up (Weighted)
3
5 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)
3
-
5
Bench Press (Close Grip)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
8 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 (Barbell)
3
8 reps
-
5
Skull Crusher (Barbell)
3
8 reps
-
6
Chin-Up (Weighted)
3
5 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)
3
-
5
Bench Press (Close Grip)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
8 reps
-
Week 1
1 / 16 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 (Barbell)
3 Sets
8 Reps
-
5
Skull Crusher (Barbell)
3 Sets
8 Reps
-
6
Chin-Up (Weighted)
3 Sets
5 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)
3 Sets
-
5
Bench Press (Close Grip)
3 Sets
8 Reps
-
6
Incline Curl (Dumbbell)
3 Sets
8 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 (Barbell)
3 Sets
8 Reps
-
5
Skull Crusher (Barbell)
3 Sets
8 Reps
-
6
Chin-Up (Weighted)
3 Sets
5 Reps
-
7
Hyperextension
2 Sets
10 Reps
-
8
Cable Crunch
3 Sets
10 Reps
-