Our Ivysaur 4-4-8 plan is a 12-week, three-day routine, labeled Beginner. It offers more movement variety and frequent pressing than the simpler A/B barbell plans. The Beginner label does not mean its volume will suit every first-time lifter.
The supplied structure
Two different weeks alternate. Bench press and overhead press appear each session; squats and deadlifts alternate, accompanied by chin-ups or rows.
The first session contains bench press 4×4, squat 4×8, overhead press 4×8 and chin-ups 4×8. The second uses bench 4×8, deadlift 4×4, overhead press 4×4 and rows 4×8. The third includes final 4+ AMRAP sets for bench and squat. Week B changes which lifts receive the heavy, volume and AMRAP work.
Heavy sets use 85% and volume sets 76.5% of the stored lift reference in this adaptation. These are the template's load relationships, not universal starting-weight advice. You need a barbell, plates, rack with safeties, bench and chin-up bar. Bodyweight chin-ups do not require a one-rep-max entry.
Starting and progressing
Guided starting weights let you choose manageable working loads during your first workout directly on the bar. Known-weight setup is optional: enter your 1RM for each barbell lift during setup, and the app converts it to a 90% training max (calculating 85% of TM for 4×4 heavy sets and 76.5% of TM for 4×8 volume work).
Progression follows the original Ivysaur rules: weekly increments are +15 lb for squat and deadlift, +10 lb for bench press and barbell row, and +5 lb for overhead press. When you log 8 or more reps on a lift's heavy AMRAP set, that increment doubles (+30 lb squat/deadlift, +20 lb bench/row, +10 lb overhead press). If you miss your target reps for three consecutive sessions on a lift, the app reduces the weight by 10% so you can rebuild with confidence. You can adjust increments anytime.
How this version differs
This template is an alternating two-week adaptation designed for lifters who want higher frequency on the bench and overhead press along with chin-ups and rows. Our app applies the original weekly increments, AMRAP doubling, a 90% training max, and steady 10% resets after consecutive missed sessions. Inspect all Ivysaur sessions before starting.