I would follow one of these programs if I went to a less busy gym maybe, it's a pain in the ass if you try and follow these programs exactly. Also I've read in so many places that 8-12 is the rep range you target ideally for hypertrophy, and 5 reps is more for strength. Therefore won't your gains be slower on these programs?
5 reps lies in the a middle ground of size and strength. 3 reps is a more strength rep range. That said you'll build size on low rep ranges, I ran SS and made all kinds of size gains. Theres some data that suggests that you'll build the same size on low rep ranges to high.
Just checked out ICF and it seems OK...no pull-ups or dips though and they're the two things that packed on good mass in the right places for me.
If you watch the original video, once you're able to, you do chins instead of curls on one of the days (A/B) Whilst dips can be substituted for skullcrushers