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Ivysaur 4-4-8: The Thinking Man's Linear Progression

Hatch Squat Team

Ivysaur 4-4-8

Ivysaur 4-4-8 is a beginner routine created by a Reddit user (/u/Ivysaur) as an alternative to Starting Strength and StrongLifts.

The Methodology

It addresses common criticisms of other beginner programs (like lack of upper body volume) by modifying the rep schemes.

Key Changes

  • 4-4-8 Rep Scheme: You alternate between 4 sets of 4 reps (heavy) and 4 sets of 8 reps (volume) for Bench and Overhead Press.
  • AMRAPs: Like Greyskull LP, it uses AMRAP sets to drive progress.
  • Frequency: It maintains the 3-day full-body split but optimizes the exercise selection for better hypertrophy.

This program is ideal for beginners who want more upper body development than traditional 5x5 programs offer.