Ivysaur 4-4-8 is a free 3-day full-body beginner barbell program built around two weekly templates: Week A and Week B. Each session alternates between a 4×4 main-lift set and 4×8 volume work across the squat, deadlift, bench press, overhead press, barbell row, and chin-ups. The program runs 30 weeks with auto-advancing loads built into the spreadsheet.
The program was posted to /r/fitness by /u/ivysaur as a direct response to the shortcomings of Starting Strength and StrongLifts 5×5. Instead of a fixed linear jump each session, progression is driven by AMRAP sets. You hit your top set for as many reps as you can, and that number determines how much weight goes on the bar next week. It’s more volume than StrongLifts and you get to squat less often, which many beginners find easier to recover from.
It’s a good fit for true beginners and for lifters coming off StrongLifts or Starting Strength who want more bench and deadlift frequency. The weekly load jumps are aggressive, so you’ll hit a wall faster than you would on a slower LP program. Have a follow-on program ready. Once you’ve run out of steam on this one, the Heavy Light Medium (HLM) program is a natural next step.
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Ivysaur 4-4-8 Program Spreadsheet
The spreadsheet covers all 30 weeks with auto-advancing weights. It includes a Starting Weight Calculation tab that averages four rep-max methods to help you dial in your opening loads. The 8-rep sets are automatically set to 90% of your 4-rep weight, so the only thing you enter is your starting 4-rep maxes.
Ivysaur 4-4-8 Program Overview
Ivysaur 4-4-8 differs from Starting Strength and StrongLifts in a few important ways:
- More bench press volume and frequency
- More deadlift volume and frequency
- AMRAP sets to drive progression instead of a fixed weekly jump
- Squatting 1-2x per week instead of 3x per week
- Direct bicep work via chin-ups
The program adds more volume and frequency per session to take advantage of how quickly novice lifters recover. It’s a solid next step for graduates of StrongLifts or Starting Strength, and works just as well for lifters who are starting from scratch.
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.
Graduates of the Ivysaur 4-4-8 program may want to check out the Ivysaur Intermediate Aesthetic Workout Program for adding muscle size.
Ivysaur 4-4-8 Program Summary & Progression
See below for a cheat sheet on how the Ivysaur beginner program is structured and how to add weight after a successful week.
Tips for Running Ivysaur 4-4-8
Here are a few pieces of advice from my experience running this program:
- Don’t start too heavy. The weights ramp up fast. If you burn through the work and want more, add accessories for lagging body parts. I did hammer curls, tricep extensions, and suitcase carries when I had time.
- When the intensity gets high and you’re finishing sets at RPE 9.5 or 10, start scaling the rep ranges down. I moved my 8-rep sets to 5-6 reps and my 4-rep sets to 2 reps. That bought me a few more weeks before I switched to a Heavy Light Medium program that progressed at a slower rate.
- As the deadlift weights got heavier, I reduced sets to one or two depending on how I felt that day.
Ivysaur 4-4-8 Frequently Asked Questions (FAQs)
What is the Ivysaur 4-4-8 program?
Ivysaur 4-4-8 is a free beginner barbell program that runs three days per week on a full-body split. It was posted to Reddit by /u/ivysaur as an alternative to Starting Strength and StrongLifts 5×5.
Each week alternates between two templates. Week A is heavier and focuses on 4×4 sets. Week B adds volume with 4×8 sets at 90% of your 4-rep weight. Chin-ups are included each session for direct bicep and back work. The program covers 30 weeks total.
How is Ivysaur different from StrongLifts 5×5?
The biggest difference is progression. StrongLifts uses a fixed 5-lb jump every session. Ivysaur uses an AMRAP set to determine the jump. If you only hit 4 reps on your AMRAP, the weight goes up a small amount. If you hit 10 reps, it goes up more. You’re not locked into a preset increment.
Ivysaur also has more bench and deadlift work. StrongLifts does bench only on day A and alternates the deadlift with barbell rows. Ivysaur programs both more often. You also squat less often on Ivysaur, 1-2 times per week vs. every session on StrongLifts, which most people find easier to recover from.
What weights do I start with?
Use the Starting Weight Calculation tab in the spreadsheet. It averages four different rep-max formulas to estimate a good 4-rep max for each lift. Enter your best set from recent training, and it gives you a suggested opening load.
If you’re brand new and have no training history to go off, start light. The weekly jumps are aggressive (squats and deadlifts go up 15 lb per week, bench and row 10 lb, overhead press 5 lb). You’ll catch up to where you need to be quickly, and starting light means you’re less likely to stall in the first few weeks.
How long is the Ivysaur program?
The spreadsheet is set up for 30 weeks. Most people won’t make it all the way through at the prescribed load increases. The program is designed to run until you start stalling on multiple lifts, at which point it’s time to move to an intermediate program.
In practice, 3 to 4 months is a reasonable range before things start to slow down. You can stretch it by scaling the rep ranges down when the weights get heavy (see the Tips section above). When you’re done, the Heavy Light Medium (HLM) program is a good next step.
Is Ivysaur good for beginners?
Yes, with a caveat. It’s well-suited for true beginners who want more volume than StrongLifts or Starting Strength, and for lifters who’ve already finished one of those programs and want to keep running linear progression with a higher ceiling.
The caveat is the jump rate. Squat and deadlift go up 15 lb per week, which is fast. If you jump ahead to a weight you can’t really handle in week one, you’ll stall early and lose the benefit of the auto-progression scheme. Start conservative on the weights and the program works well.
Updates
8/3/20: Added starting weight calculation tab to make figuring out your 4×4 weight easier.
