Ice Cream Fitness Workout Calculator Spreadsheet

	A	B	C	D	E	F	G	H	I	J	K	L	M	N	O	P
1	To Save: File --> Make a Copy \| Thanks, liftvault.com
2	Ice Cream Fitness
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4						Revision by: Jordan Kocon
5	Original Novice Program
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8		This is Ice Cream Fitness Logbook Calculator. This was designed as a supplement to the Ice Cream Fitness Program and is not affiliated with website or the creator. Only edit the cells in yellow. The first column, “Test Weight,” is where you will enter your starting weight (or your previous rep maxes). The “Reps,” column can usually be kept at “5” Reps for each exercise. The “lb Increase,” column is the amount (in lbs.) that you would like to increase each lift per workout. If you are unsure, leave this field alone. The “% to Reset,” column is how far back you'd like to begin before hitting your former maxes and need only be used if you are beginning with a former rep max or are resetting a lift. It is common to reset 5-15% in that case. The “Smallest Weight,” field is the smallest weight increment that can be added to the barbell (usually 5, or less if microloading). Workouts are read by column and the rotation is A/B/A/B. Good luck and GET STRONG DAMMIT!
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12					Ice Cream Fitness Official Website
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20				Smallest Weight Increment:		5
21					Test Weight	Reps (<12)	1RM	5RM	lb Increase	% to Reset
22				Squat	100	10	133	55.0	5	50.00%
23				Bench Press	100	5	113	95.0	5	0.00%
24				Bent Over Row	100	5	113	95.0	5	0.00%
25				Dead Lift	100	5	113	95.0	5	0.00%
26				Standing Press	100	5	113	95.0	2.5	0.00%
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28				Smallest Weight Increment:		5
29					Test Weight	Reps (<12)	1RM	Start Weight	lb Increase	% to Reset
30				Shrug	100	5	113	85.0	5	0.00%
31				Tricep Ext.	100	5	113	87.5	2.5	0.00%
32				Curls	100	5	113	87.5	2.5	0.00%
33				Close Grip B.P.	100	5	113	87.5	2.5	0.00%
34				Hyperextension	100	5	113	82.5	2.5	0.00%
35				Cable Crunch	100	5	113	82.5	2.5	0.00%
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37	Workout A			Sets x Reps	Session #1	Session #3	Session #5	Session #7	Session #9	Session #11	Session #13	Session #15	Session #17	Session #19	Session #21	Session #23
38		Squat	warmup	2x5	45	45	45	45	45	45	45	45	45	45	45	45
39			warmup	1x5	35	40	45	50	50	55	60	65	70	70	75	80
40			warmup	1x3	55	60	65	75	80	85	90	95	105	110	115	120
41			warmup	1x2	75	80	90	100	105	115	120	130	140	145	155	160
42			working sets	5x5	30.0	40.0	50.0	60.0	70.0	80.0	90.0	100.0	110.0	120.0	130.0	140.0
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44		Bench Press	warmup	2x5	45	45	45	45	45	45	45	45	45	45	45	45
45			warmup	1x5	45	50	50	55	55	60	60	65	65	70	70	75
46			warmup	1x3	65	70	70	75	80	80	85	90	90	95	100	105
47			warmup	1x2	85	90	90	95	100	105	110	115	120	125	130	135
48			working sets	5x5	95.0	100.0	105.0	110.0	115.0	120.0	125.0	130.0	135.0	140.0	145.0	150.0
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50		Bent Over Row	warmup	2x5	45	45	45	45	45	45	45	45	45	45	45	45
51			warmup	1x5	50	55	55	60	60	65	65	70	70	75	75	80
52			warmup	1x3	65	70	70	75	80	80	85	90	90	95	100	105
53			warmup	1x2	80	85	85	90	95	100	105	110	110	115	120	125
54			working set	5x5	95.0	100.0	105.0	110.0	115.0	120.0	125.0	130.0	135.0	140.0	145.0	150.0
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56		Shrugs	working set	3x8	85.0	85.0	90.0	90.0	95.0	95.0	100.0	100.0	105.0	105.0	110.0	110.0
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58		Tricep Ext.	working set	3x8	87.5	87.5	90.0	90.0	92.5	92.5	95.0	95.0	97.5	97.5	100.0	100.0
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60		Curls	working set	3x8	87.5	87.5	90.0	90.0	92.5	92.5	95.0	95.0	97.5	97.5	100.0	100.0
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62		Hyperextension	working set	2x10	82.5	82.5	85.0	85.0	87.5	87.5	90.0	90.0	92.5	92.5	95.0	95.0
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64		Cable Crunch	working set	3x10	82.5	82.5	85.0	85.0	87.5	87.5	90.0	90.0	92.5	92.5	95.0	95.0
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68	Workout B			Sets x Reps	Session #2	Session #4	Session #6	Session #8	Session #10	Session #12	Session #14	Session #16	Session #18	Session #20	Session #22	Session #24
69		Squat	warmup	2x5	45	45	45	45	45	45	45	45	45	45	45	45
70			warmup	1x5	40	40	45	50	55	60	60	65	70	75	80	80
71			warmup	1x3	60	65	70	75	80	90	95	100	105	110	120	125
72			warmup	1x2	80	85	95	100	110	120	125	135	140	150	160	165
73			working sets	5x5	35.0	45.0	55.0	65.0	75.0	85.0	95.0	105.0	115.0	125.0	135.0	145.0
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75		Dead Lift	warmup	2x5	45	45	45	45	45	45	45	45	45	45	45	45
76			warmup	1x5	50	55	55	60	60	65	65	70	70	75	75	80
77			warmup	1x3	65	70	70	75	80	80	85	90	90	95	100	105
78			warmup	1x2	80	85	85	90	95	100	105	110	110	115	120	125
79			working sets	1x5	95.0	100.0	105.0	110.0	115.0	120.0	125.0	130.0	135.0	140.0	145.0	150.0
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81		Standing Press	warmup	2x5	45	45	45	45	45	45	45	45	45	45	45	45
82			warmup	1x5	50	50	55	55	55	55	60	60	60	60	65	65
83			warmup	1x3	65	65	70	70	70	75	75	75	80	80	80	85
84			warmup	1x2	80	80	85	85	85	90	90	95	95	95	100	100
85			working sets	5x5	95.0	97.5	100.0	102.5	105.0	107.5	110.0	112.5	115.0	117.5	120.0	122.5
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87		Bent Over Row	warmup	2x5	45	45	45	45	45	45	45	45	45	45	45	45
88			warmup	1x5	45	45	45	50	55	55	60	60	65	65	70	70
89			warmup	1x3	55	60	60	65	70	70	75	80	80	85	90	90
90			warmup	1x2	70	75	75	80	85	85	90	95	100	105	110	110
91			working sets	5x5	85.0	90.0	90.0	95.0	100.0	105.0	110.0	115.0	120.0	125.0	130.0	135.0
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93		Close Grip B.P.	working sets	3x8	87.5	87.5	90.0	90.0	92.5	92.5	95.0	95.0	97.5	97.5	100.0	100.0
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95		Curls	working sets	3x8	87.5	87.5	90.0	90.0	92.5	92.5	95.0	95.0	97.5	97.5	100.0	100.0
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97		Cable Crunch	working sets	3x10	82.5	82.5	85.0	85.0	87.5	87.5	90.0	90.0	92.5	92.5	95.0	95.0