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Home » Programs » 3 Week Programs » Ivysaur 3 Week Intermediate Aesthetic Workout Routine

Ivysaur 3 Week Intermediate Aesthetic Workout Routine

Last updated April 18, 2020
Experience level: Beginner, Intermediate

Weeks: 3

Periodization: Linear Periodization

Powerlifting meet prep program: No

Program goal: Hypertrophy

Uses RPE:No

Uses 1RM Percentage(%):No


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

A progression from the recommended Ivysaur 4-4-8 Beginner Strength Program, the Ivysaur intermediate aesthetic program is a 5 day per week linear progression hypertrophy program. On it, you’ll be adding weight to your lifts every 3 weeks.

Contents

  • 1 How the Use the Ivysaur Aesthetics Program
  • 2 Program Cheat Sheet
  • 3 Ivysaur Aesthetics Program Spreadsheet
  • 4 Weight Progression Flowchart – How to Add Weight
    • 4.1 Related Posts

How the Use the Ivysaur Aesthetics Program

The program was originally shared on Reddit via /u/ivysaur. They go into detail about the program. I’ve done my best to summarize below.

  1. Your first time through, do not increase weight for the first 3 weeks (i.e. cycle 1).
    1. Pick a starting weight for week 1 for all lifts. You’ll be doing sets of 4 for squat, bench, and deadlift, so start with something you can hit for 6 or 7 reps.
      1. You’ll be adding weight quickly so don’t start too heavy. Be patient.
  2. If you complete all programmed reps, add the following amounts for week 1 of cycle 2.
    1. Squat, Deadlift: add 10 lbs
    2. Bench Press: add 5 lbs
    3. If you complete all reps, keep the weight the same for next week.
    4. If you do not complete all reps, return to the weight you used for the previous cycle for the remainder of your current cycle. You will attempt to add weight again when week 1 of your next cycle comes back around. This will give you 1 or 2 weeks of slightly lighter weight to help you recover and reduce fatigue. Take it.
    5. If you’re confused, there’s a flowchart below.
  3. Accessory exercises are shown in black bold. These should be AMRAPs (as many reps as possible each set).
    1. Since every set is an AMRAP, it’s okay to drop weight after each set and immediately start the next set. These are called “drop sets.”
    2. If you’re very unsure, just start slow, feel it out, and add reps each week. You’ll start to get a feel for when to really push yourself and when to pull back a little bit.
    3. If you’re blowing past 12 reps for each set, add weight.
  4. It says “every 6th cycle do 2 fewer sets.” Assuming every cycle is 3 weeks, that’s a deload every 15 weeks – which seems kind of long time to go without a deload in my personal opinion. If you’re missing lots of reps – take a deload early.

Program Cheat Sheet

ivysaur-intermediate-aesthetics-workout-routine

Ivysaur Aesthetics Program Spreadsheet

Source

lvysaur's Intermediate Aesthetic Routine Print.xlsx

Weight Progression Flowchart – How to Add Weight

aesthetic-routine-weight-progression-flowchart

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Filed Under: 3 Week Programs, Bodybuilding Program, Powerbuilding Program, Programs
Tagged With: 5 Day Bodybuilding Program, 5 Day Workout Plan
Squat frequency: 2
Bench press frequency: 2
Deadlift frequency: 1
Overhead press frequency: 2

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