Workout Routine

My Workout

by John Greig

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

A1

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
70% TM
8
90 sec
2
70% TM
8
90 sec
3
70% TM
8
90 sec
4
70% TM
8
90 sec

overhead press

4 sets

chinup

Set
Intensity
Weight
Reps
Rest time
1
–
–
40
100 sec

chinup

1 sets

Dips

Set
Intensity
Weight
Reps
Rest time
1
40
100 sec

Dips

1 sets

A2

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
8
100 sec
2
70% TM
8
100 sec
3
70% TM
8
100 sec
4
70% 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
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec

barbell row

4 sets

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
40
100 sec

pullup

1 sets

A3

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 +
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
70% TM
8
100 sec
2
70% TM
8
100 sec
3
70% TM
8
100 sec
4
70% TM
8
100 sec

overhead press

4 sets

chinup

Set
Intensity
Weight
Reps
Rest time
1
–
–
40
100 sec

chinup

1 sets

Dips

Set
Intensity
Weight
Reps
Rest time
1
40
100 sec

Dips

1 sets

Push ups

Set
Intensity
Weight
Reps
Rest time
1
100
100 sec

Push ups

1 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

bench press

1 sets

B1

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
8
100 sec
2
70% TM
8
100 sec
3
70% TM
8
100 sec
4
70% TM
8
100 sec

bench press

4 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% TM
8
100 sec
2
70% TM
8
100 sec
3
70% TM
8
100 sec
4
70% 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
–
–
4
100 sec
2
–
–
4
100 sec
3
–
–
4
100 sec
4
–
–
4
100 sec

barbell row

4 sets

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
40
100 sec

pullup

1 sets

B2

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
70% TM
8
100 sec
2
70% TM
8
100 sec
3
70% TM
8
100 sec
4
70% TM
8
100 sec

squat

4 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
8
100 sec
2
70% TM
8
100 sec
3
70% TM
8
100 sec
4
70% TM
8
100 sec

overhead press

4 sets

chinup

Set
Intensity
Weight
Reps
Rest time
1
–
–
40
100 sec

chinup

1 sets

Dips

Set
Intensity
Weight
Reps
Rest time
1
40
100 sec

Dips

1 sets

B3

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
8
100 sec
2
70% TM
8
100 sec
3
70% TM
8
100 sec
4
70% 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
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec

barbell row

4 sets

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
40
100 sec

pullup

1 sets

Push ups

Set
Intensity
Weight
Reps
Rest time
1
100
100 sec

Push ups

1 sets