Workout Routine

Free

Ivysaur Beginner 4-4-8 Extra credit

by Uwahv

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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
72% TM
95 lbs
8
100 sec
2
72% TM
95 lbs
8
100 sec
3
72% TM
95 lbs
8
100 sec
4
72% TM
95 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

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

calf raise

3×12

curl

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

curl

3×8

overhead triceps extensions

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

overhead triceps extensions

3×8

Week A Day 2

bench press

Set
Intensity
Weight
Reps
Rest time
1
72% TM
95 lbs
8
100 sec
2
72% TM
95 lbs
8
100 sec
3
72% TM
95 lbs
8
100 sec
4
72% TM
95 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
72% TM
95 lbs
8
100 sec
2
72% TM
95 lbs
8
100 sec
3
72% TM
95 lbs
8
100 sec
4
72% TM
95 lbs
8
100 sec

barbell row

4×8

squat

Set
Intensity
Weight
Reps
Rest time
1
72% TM
95 lbs
8
100 sec
2
72% TM
95 lbs
8
100 sec

squat

2×8

curl

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

curl

3×8

overhead triceps extensions

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

overhead triceps extensions

3×8

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
72% TM
95 lbs
8
100 sec
2
72% TM
95 lbs
8
100 sec
3
72% TM
95 lbs
8
100 sec
4
72% TM
95 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

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

calf raise

3×12

curl

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

curl

3×8

overhead triceps extensions

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

overhead triceps extensions

3×8

Week B Day 1

bench press

Set
Intensity
Weight
Reps
Rest time
1
72% TM
95 lbs
8
100 sec
2
72% TM
95 lbs
8
100 sec
3
72% TM
95 lbs
8
100 sec
4
72% TM
95 lbs
8
100 sec

bench press

4×8

deadlift

Set
Intensity
Weight
Reps
Rest time
1
72% TM
95 lbs
8
100 sec
2
72% TM
95 lbs
8
100 sec
3
72% TM
95 lbs
8
100 sec
4
72% TM
95 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

squat

Set
Intensity
Weight
Reps
Rest time
1
72% TM
95 lbs
8
100 sec
2
72% TM
95 lbs
8
100 sec

squat

2×8

curl

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

curl

3×8

overhead triceps extensions

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

overhead triceps extensions

3×8

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
72% TM
95 lbs
8
100 sec
2
72% TM
95 lbs
8
100 sec
3
72% TM
95 lbs
8
100 sec
4
72% TM
95 lbs
8
100 sec

squat

4×8

overhead press

Set
Intensity
Weight
Reps
Rest time
1
72% TM
95 lbs
8
100 sec
2
72% TM
95 lbs
8
100 sec
3
72% TM
95 lbs
8
100 sec
4
72% TM
95 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

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

calf raise

3×12

curl

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

curl

3×8

overhead triceps extensions

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

overhead triceps extensions

3×8

Week B Day 3

bench press

Set
Intensity
Weight
Reps
Rest time
1
72% TM
95 lbs
8
100 sec
2
72% TM
95 lbs
8
100 sec
3
72% TM
95 lbs
8
100 sec
4
72% TM
95 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
72% TM
95 lbs
8
100 sec
2
72% TM
95 lbs
8
100 sec
3
72% TM
95 lbs
8
100 sec
4
72% TM
95 lbs
8
100 sec

barbell row

4×8

squat

Set
Intensity
Weight
Reps
Rest time
1
72% TM
95 lbs
8
100 sec
2
72% TM
95 lbs
8
100 sec

squat

2×8

curl

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

curl

3×8

overhead triceps extensions

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

overhead triceps extensions

3×8