Workout Routine

Customer Ivysaur Beginner 4-4-8

by Dadadadaist

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.

Workouts

Week A Day 1

bench press

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

bench press

4 sets

squat

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

squat

4 sets

overhead press

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

overhead press

4 sets

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 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
80% TM
12
45 sec
2
80% TM
12
45 sec
3
80% TM
12
45 sec
4
80% TM
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 0.5 kg
Extra 8+ reps, increase TM by 1 kg

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

face pull

4 sets

triceps extension

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

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

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

triceps extension

3 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
80% TM
15
30 sec
2
80% TM
15
30 sec
3
80% TM
15
30 sec
4
80% TM
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 2.5 kg
Extra 6+ reps, increase TM by 5 kg

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

calf raise

4 sets

Week A Day 2

bench press

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

bench press

4 sets

deadlift

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

deadlift

4 sets

overhead press

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

overhead press

4 sets

barbell row

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

barbell row

4 sets

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 1 kg.

lateral raise

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
80% TM
21
45 sec
2
80% TM
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 1 kg
Extra 7+ reps, increase TM by 2 kg

Overload: After 2 successful sessions, Training Max will be suggested to increase by 2.5 kg.

curl

2 sets

Week A Day 3

bench press

Set
Intensity
Weight
Reps
Rest time
1
80% TM
4
100 sec
2
80% TM
4
100 sec
3
80% TM
4
100 sec
4
65% TM
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 2.5 kg
Extra 3+ reps, increase TM by 5 kg

bench press

4 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
80% TM
4
100 sec
2
80% TM
4
100 sec
3
80% TM
4
100 sec
4
80% TM
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 2.5 kg
Extra 3+ reps, increase TM by 5 kg

squat

4 sets

overhead press

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

overhead press

4 sets

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 sets

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
80% TM
12
45 sec
2
80% TM
12
45 sec
3
80% TM
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 0.5 kg
Extra 11+ reps, increase TM by 1 kg

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

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

triceps extension

3 sets

Leg Abductor

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

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

Leg Abductor

4 sets

Week B Day 1

bench press

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

bench press

4 sets

deadlift

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

deadlift

4 sets

overhead press

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

overhead press

4 sets

barbell row

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

barbell row

4 sets

face pull

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

Overload: After 1 successful session, Training Max will be suggested to increase by 0.5 kg.

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

face pull

5 sets

hammer curl

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

Overload: After 1 successful session, Training Max will be suggested to increase by 0.5 kg.

hammer curl

4 sets

incline reverse fly

Set
Intensity
Weight
Reps
Rest time
1
90% TM
10
100 sec
2
90% TM
10
100 sec
3
90% TM
10
100 sec
4
90% TM
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 0.5 kg
Extra 3+ reps, increase TM by 1 kg

Overload: After 1 successful session, Training Max will be suggested to increase by 2.5 kg.

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

incline reverse fly

4 sets

Week B Day 2

bench press

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

bench press

4 sets

squat

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

squat

4 sets

overhead press

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

overhead press

4 sets

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 sets

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 0.5 kg.

lateral raise

4 sets

calf raise

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

Overload: After 2 successful sessions, Training Max will be suggested to increase by 2.5 kg.

calf raise

5 sets

Week B Day 3

bench press

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

bench press

4 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
80% TM
4
100 sec
2
80% TM
4
100 sec
3
80% TM
4
100 sec
4
80% TM
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 2.5 kg
Extra 3+ reps, increase TM by 5 kg

deadlift

4 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
80% TM
4
100 sec
2
80% TM
4
100 sec
3
80% TM
4
100 sec
4
80% TM
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 2.5 kg
Extra 3+ reps, increase TM by 5 kg

overhead press

4 sets

barbell row

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

barbell row

4 sets

triceps extension

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

Overload: After 1 successful session, Training Max will be suggested to increase by 1.5 kg.

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

triceps extension

4 sets

shrug

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

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

shrug

2 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
80% TM
21
100 sec
2
80% TM
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 1 kg
Extra 7+ reps, increase TM by 2 kg

curl

2 sets

incline reverse fly

Set
Intensity
Weight
Reps
Rest time
1
100% TM
5
100 sec
2
100% TM
5
100 sec
3
100% TM
5
100 sec
4
100% TM
5
100 sec
5
100% TM
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 0.5 kg
Extra 3+ reps, increase TM by 1 kg

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

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

incline reverse fly

5 sets