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Home » Programs » Strength Training Program » Ivysaur 4-4-8 Beginner Program Spreadsheet

Ivysaur 4-4-8 Beginner Program Spreadsheet

Last updated November 12, 2020
Recommended by Lift Vault: Recommended

Experience level: Beginner

Weeks: Indefinite

Periodization: Linear Periodization

Powerlifting meet prep program: No

Program goal: Powerlifting, Strength

Uses RPE:No

Uses 1RM Percentage(%):Yes


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Contents

  • 1 Ivysuar 4-4-8 Program Overview
  • 2 Ivysaur 4-4-8 vs. Strong Lifts vs. Starting Strength
  • 3 Questions about Ivysaur 4-4-8?
  • 4 Ivysaur 4-4-8 Program Spreadsheet
  • 5 Ivysaur 4-4-8 Program Summary & Progression
  • 6 Tips for Running Ivysaur 4-4-8
    • 6.1 Related Posts

Ivysuar 4-4-8 Program Overview

Initially shared on Reddit’s /r/fitness community by /u/ivysaur, the Ivysaur 4-4-8 Beginner Program was designed to improve upon the foundation laid out by popular “sets of 5” novice lifting programs like Starting Strength and Strong Lifts.

Graduates of the Ivysaur 4-4-8 program may be interested in checking out the Ivysaur Intermediate Aesthetic Workout Program for inducing muscular growth.

Ivysaur 4-4-8 vs. Strong Lifts vs. Starting Strength

The Ivysaur Beginner Program differs from Starting Strength and Strong Lifts in a few important ways:

  • More bench press volume and frequency
  • More deadlift volume and frequency
  • AMRAP sets to determine rate of progression instead of only using linear progression rates
  • Squatting 1-2x per week instead of 3x per week
  • More direct bicep work via chin ups

The program takes advantage of the novice lifter’s ability to recover more quickly between workouts by turning the volume and frequency up a notch. This makes it a great option for “graduates” of the Strong Lifts or Starting Strength programs as well as lifters just getting started.

Truthfully, if you’re a novice lifter, focus on eating, sleeping, and lifting. You’ll figure programming out along the way.

Full program description, FAQ, comments, and sources.

Questions about Ivysaur 4-4-8?

Discuss Ivysaur 4-4-8 with other lifters on the Lift Vault Forum.

Ivysaur 4-4-8 Program Spreadsheet

8/3/20 Update: Just added starting weight calculation tab to make figuring out your 4×4 weight easier.

Click to Copy: lvysaur 4-4-8 Program Spreadsheet - LiftVault.com

Ivysaur 4-4-8 Program Summary & Progression

See below for a handy cheat sheet on how to structure the Ivysaur beginner program and add weight after a successful week of hitting all prescribed reps.

Ivysaur 4-4-8 Beginner Program

Tips for Running Ivysaur 4-4-8

Here are a few pieces of advice from my experience running this program:

  • Don’t start off the program too heavy.
    • It ramps up very quickly. If you crank through the work really quickly and want to do extra work, do some accessories for lagging body parts. I did hammer curls, tricep extensions, and suitcase carries when I had time.
  • When the intensity gets quite high and you’re at RPE 9.5 or 10 finishing a set, I’d recommend to start scaling the rep ranges down.
    • I moved my 8 rep sets down to 5-6 reps per set and my 4 rep sets down to 2 reps per set. This let me continue running out the program for several more weeks before switching to a Heavy Light Medium Program Template that progressed at a slower rate.
  • As the deadlight weights got heavier, I reduced sets to one or two, depending on how I felt that day.

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Filed Under: Programs, Strength Training Program
Tagged With: 3 Day Workout Plan
Squat frequency: 1, 2
Bench press frequency: 3
Deadlift frequency: 1, 2
Overhead press frequency: 3

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