Workout Routine

Free

Customer Ivysaur Beginner 4-4-8

by Dadadadaist

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Created by the user /u/ivysaur in the Reddit /r/fitness community. The Ivysaur 4-4-8 Beginner Program was designed to build upon the popular novice lifting programs that use “sets of 5”, like the Starting Strength and Strong Lifts.

The Ivysaur Beginner Program sets itself apart from other "sets of 5" programs in a few key ways:

  • It has more bench press volume and frequency
  • It has more deadlift volume and frequency
  • Instead of relying solely on linear progression rates, the program utilizes AMRAP sets to determine the rate of progression.
  • Squats are done 1-2x per week instead of 3x per week
  • Additionally, the program includes more bicep work, achieved through chin ups

The program capitalizes on the novice lifter's ability to recover faster between workouts by increasing the volume and frequency of lifts a bit. Consequently, it provides a solid option not only for individuals who have completed the Strong Lifts or Starting Strength programs, but also for beginners who are just getting started.

Starting TM is 90% of 1RM.

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Week A Day 1

bench press

Set
Intensity
Weight
Reps
Rest time
1
80% TM
110 lbs
4
100 sec
2
80% TM
110 lbs
4
100 sec
3
80% TM
110 lbs
4
100 sec
4
80% TM
110 lbs
4
100 sec

bench press

4×4

squat

Set
Intensity
Weight
Reps
Rest time
1
80% TM
110 lbs
4
100 sec
2
80% TM
110 lbs
4
100 sec
3
80% TM
110 lbs
4
100 sec
4
80% TM
110 lbs
4
100 sec

squat

4×4

overhead press

Set
Intensity
Weight
Reps
Rest time
1
80% TM
110 lbs
8
100 sec
2
80% TM
110 lbs
8
100 sec
3
80% TM
110 lbs
8
100 sec
4
80% TM
110 lbs
8
100 sec

overhead press

4×8

chinup

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec

chinup

4×8

face pull

Set
Intensity
Weight
Reps
Rest time
1
80% TM
32 lbs
12
45 sec
2
80% TM
32 lbs
12
45 sec
3
80% TM
32 lbs
12
45 sec
4
80% TM
32 lbs
12 +
amrap
Prog. Overload
45 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-8 reps, increase TM by 1 lbs
Extra 8+ reps, increase TM by 2 lbs

Deload: After 3 uncompleted sessions, Training Max will be suggested to decrease by 10 %

face pull

4×12+

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
80% TM
18 lbs
12
45 sec
2
80% TM
18 lbs
12
45 sec
3
80% TM
18 lbs
12
45 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2 lbs.

Deload: After 3 uncompleted sessions, Training Max will be suggested to decrease by 10 %

triceps extension

3×12

calf raise

Set
Intensity
Weight
Reps
Rest time
1
80% TM
110 lbs
15
30 sec
2
80% TM
110 lbs
15
30 sec
3
80% TM
110 lbs
15
30 sec
4
80% TM
110 lbs
15 +
amrap
Prog. Overload
30 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-6 reps, increase TM by 5 lbs
Extra 6+ reps, increase TM by 10 lbs

Deload: After 3 uncompleted sessions, Training Max will be suggested to decrease by 10 %

calf raise

4×15+

Week A Day 2

bench press

Set
Intensity
Weight
Reps
Rest time
1
80% TM
110 lbs
8
100 sec
2
80% TM
110 lbs
8
100 sec
3
80% TM
110 lbs
8
100 sec
4
80% TM
110 lbs
8
100 sec

bench press

4×8

deadlift

Set
Intensity
Weight
Reps
Rest time
1
80% TM
110 lbs
4
100 sec
2
80% TM
110 lbs
4
100 sec
3
80% TM
110 lbs
4
100 sec
4
80% TM
110 lbs
4
100 sec

deadlift

4×4

overhead press

Set
Intensity
Weight
Reps
Rest time
1
80% TM
110 lbs
4
100 sec
2
80% TM
110 lbs
4
100 sec
3
80% TM
110 lbs
4
100 sec
4
80% TM
110 lbs
4
100 sec

overhead press

4×4

barbell row

Set
Intensity
Weight
Reps
Rest time
1
80% TM
110 lbs
8
100 sec
2
80% TM
110 lbs
8
100 sec
3
80% TM
110 lbs
8
100 sec
4
80% TM
110 lbs
8
100 sec

barbell row

4×8

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
45 sec
2
–
–
12
45 sec
3
–
–
12 +
amrap
45 sec

Overload: After 3 successful sessions, Training Max will be suggested to increase by 2 lbs.

lateral raise

3×12+

curl

Set
Intensity
Weight
Reps
Rest time
1
80% TM
18 lbs
21
45 sec
2
80% TM
18 lbs
21 +
amrap
Prog. Overload
45 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 21, the TM will be suggested to increase next session.

Progressive Overload
Extra 2-6 reps, increase TM by 2 lbs
Extra 7+ reps, increase TM by 4 lbs

Overload: After 2 successful sessions, Training Max will be suggested to increase by 6 lbs.

curl

2×21+

Week A Day 3

bench press

Set
Intensity
Weight
Reps
Rest time
1
80% TM
110 lbs
4
100 sec
2
80% TM
110 lbs
4
100 sec
3
80% TM
110 lbs
4
100 sec
4
65% TM
90 lbs
4 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 4, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

bench press

4×4+

squat

Set
Intensity
Weight
Reps
Rest time
1
80% TM
110 lbs
4
100 sec
2
80% TM
110 lbs
4
100 sec
3
80% TM
110 lbs
4
100 sec
4
80% TM
110 lbs
4 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 4, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

squat

4×4+

overhead press

Set
Intensity
Weight
Reps
Rest time
1
80% TM
110 lbs
8
100 sec
2
80% TM
110 lbs
8
100 sec
3
80% TM
110 lbs
8
100 sec
4
80% TM
110 lbs
8
100 sec

overhead press

4×8

chinup

Set
Intensity
Weight
Reps
Rest time
1
–
–
4
100 sec
2
–
–
4
100 sec
3
–
–
4
100 sec
4
–
–
4
100 sec

chinup

4×4

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
80% TM
18 lbs
12
45 sec
2
80% TM
18 lbs
12
45 sec
3
80% TM
18 lbs
12 +
amrap
Prog. Overload
45 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the TM will be suggested to increase next session.

Progressive Overload
Extra 5-10 reps, increase TM by 1 lbs
Extra 11+ reps, increase TM by 2 lbs

Overload: After 1 successful session, Training Max will be suggested to increase by 2 lbs.

Deload: After 3 uncompleted sessions, Training Max will be suggested to decrease by 10 %

triceps extension

3×12+

Leg Abductor

Set
Intensity
Weight
Reps
Rest time
1
75% TM
30 lbs
8
45 sec
2
75% TM
30 lbs
8
45 sec
3
75% TM
30 lbs
8
45 sec
4
75% TM
30 lbs
8
45 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2 lbs.

Leg Abductor

4×8

Week B Day 1

bench press

Set
Intensity
Weight
Reps
Rest time
1
80% TM
110 lbs
8
100 sec
2
80% TM
110 lbs
8
100 sec
3
80% TM
110 lbs
8
100 sec
4
80% TM
110 lbs
8
100 sec

bench press

4×8

deadlift

Set
Intensity
Weight
Reps
Rest time
1
80% TM
110 lbs
8
100 sec
2
80% TM
110 lbs
8
100 sec
3
80% TM
110 lbs
8
100 sec
4
80% TM
110 lbs
8
100 sec

deadlift

4×8

overhead press

Set
Intensity
Weight
Reps
Rest time
1
80% TM
110 lbs
4
100 sec
2
80% TM
110 lbs
4
100 sec
3
80% TM
110 lbs
4
100 sec
4
80% TM
110 lbs
4
100 sec

overhead press

4×4

barbell row

Set
Intensity
Weight
Reps
Rest time
1
80% TM
110 lbs
4
100 sec
2
80% TM
110 lbs
4
100 sec
3
80% TM
110 lbs
4
100 sec
4
80% TM
110 lbs
4
100 sec

barbell row

4×4

face pull

Set
Intensity
Weight
Reps
Rest time
1
90% TM
36 lbs
8
45 sec
2
90% TM
36 lbs
8
45 sec
3
90% TM
36 lbs
8
45 sec
4
90% TM
36 lbs
8
45 sec
5
90% TM
36 lbs
8 +
amrap
45 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 1 lbs.

Deload: After 2 uncompleted sessions, Training Max will be suggested to decrease by 10 %

face pull

5×8+

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
80% TM
18 lbs
8
45 sec
2
80% TM
18 lbs
8
45 sec
3
80% TM
18 lbs
8
45 sec
4
80% TM
18 lbs
8
45 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 1 lbs.

hammer curl

4×8

incline reverse fly

Set
Intensity
Weight
Reps
Rest time
1
90% TM
20 lbs
10
100 sec
2
90% TM
20 lbs
10
100 sec
3
90% TM
20 lbs
10
100 sec
4
90% TM
20 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 1 lbs
Extra 3+ reps, increase TM by 2 lbs

Overload: After 1 successful session, Training Max will be suggested to increase by 6 lbs.

Deload: After 3 uncompleted sessions, Training Max will be suggested to decrease by 10 %

incline reverse fly

4×10+

Week B Day 2

bench press

Set
Intensity
Weight
Reps
Rest time
1
80% TM
110 lbs
4
100 sec
2
80% TM
110 lbs
4
100 sec
3
80% TM
110 lbs
4
100 sec
4
80% TM
110 lbs
4
100 sec

bench press

4×4

squat

Set
Intensity
Weight
Reps
Rest time
1
80% TM
110 lbs
8
100 sec
2
80% TM
110 lbs
8
100 sec
3
80% TM
110 lbs
8
100 sec
4
80% TM
110 lbs
8
100 sec

squat

4×8

overhead press

Set
Intensity
Weight
Reps
Rest time
1
80% TM
110 lbs
8
100 sec
2
80% TM
110 lbs
8
100 sec
3
80% TM
110 lbs
8
100 sec
4
80% TM
110 lbs
8
100 sec

overhead press

4×8

chinup

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec

chinup

4×8

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
45 sec
2
–
–
8
45 sec
3
–
–
8
45 sec
4
–
–
8
45 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 1 lbs.

lateral raise

4×8

calf raise

Set
Intensity
Weight
Reps
Rest time
1
90% TM
120 lbs
12
45 sec
2
90% TM
120 lbs
12
45 sec
3
90% TM
120 lbs
12
45 sec
4
90% TM
120 lbs
12
45 sec
5
90% TM
120 lbs
12 +
amrap
45 sec

Overload: After 2 successful sessions, Training Max will be suggested to increase by 5 lbs.

calf raise

5×12+

Week B Day 3

bench press

Set
Intensity
Weight
Reps
Rest time
1
80% TM
110 lbs
8
100 sec
2
80% TM
110 lbs
8
100 sec
3
80% TM
110 lbs
8
100 sec
4
80% TM
110 lbs
8
100 sec

bench press

4×8

deadlift

Set
Intensity
Weight
Reps
Rest time
1
80% TM
110 lbs
4
100 sec
2
80% TM
110 lbs
4
100 sec
3
80% TM
110 lbs
4
100 sec
4
80% TM
110 lbs
4 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 4, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

deadlift

4×4+

overhead press

Set
Intensity
Weight
Reps
Rest time
1
80% TM
110 lbs
4
100 sec
2
80% TM
110 lbs
4
100 sec
3
80% TM
110 lbs
4
100 sec
4
80% TM
110 lbs
4 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 4, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

overhead press

4×4+

barbell row

Set
Intensity
Weight
Reps
Rest time
1
80% TM
110 lbs
8
100 sec
2
80% TM
110 lbs
8
100 sec
3
80% TM
110 lbs
8
100 sec
4
80% TM
110 lbs
8
100 sec

barbell row

4×8

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
100% TM
23 lbs
8
45 sec
2
100% TM
23 lbs
8
45 sec
3
100% TM
23 lbs
8
45 sec
4
100% TM
23 lbs
8 +
amrap
45 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 3 lbs.

Deload: After 3 uncompleted sessions, Training Max will be suggested to decrease by 10 %

triceps extension

4×8+

shrug

Set
Intensity
Weight
Reps
Rest time
1
85% TM
19 lbs
15
45 sec
2
85% TM
19 lbs
15
45 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 4 lbs.

shrug

2×15

curl

Set
Intensity
Weight
Reps
Rest time
1
80% TM
18 lbs
21
100 sec
2
80% TM
18 lbs
21 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 21, the TM will be suggested to increase next session.

Progressive Overload
Extra 2-6 reps, increase TM by 2 lbs
Extra 7+ reps, increase TM by 4 lbs

curl

2×21+

incline reverse fly

Set
Intensity
Weight
Reps
Rest time
1
100% TM
23 lbs
5
100 sec
2
100% TM
23 lbs
5
100 sec
3
100% TM
23 lbs
5
100 sec
4
100% TM
23 lbs
5
100 sec
5
100% TM
23 lbs
5 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 1 lbs
Extra 3+ reps, increase TM by 2 lbs

Overload: After 1 successful session, Training Max will be suggested to increase by 2 lbs.

Deload: After 3 uncompleted sessions, Training Max will be suggested to decrease by 10 %

incline reverse fly

5×5+