ICEMAN (Part 1 of the Top Gun Macrocycle) is a 5-week hypertrophy program designed to build muscle mass.


Unlike many of our other strength based programs ICEMAN addresses each individual muscle group so it steps away from the standard strength and conditioning model and more closely resembles an old school bodybuilding program.


3 of the 5 weekly sessions are aimed at building muscle mass. The remaining two are more metabolic in nature and designed to maintain the athletes’ conditioning. These sessions are optional.


We strongly suggest eating a surplus of calories during this program to maximize muscle growth. Details in regards to that are included in the program instructions.

Program Duration

  • 5 weeks


Suggested training frequency

  • 3-5 days per week


Total Number of Sessions

  • 25


Suggested Programs Prior

  •   Any


Suggested Programs After

  • Jester (Part 2 of Danger Zone Macrocycle)

Required Assessments

  • None


Required Equipment

  • Barbell
  • Plates, metal or bumper
  • Squat Rack
  • Bench
  • Dumbbells
  • Open space to run


Program Questions: