Beginner Free
Ivysaur 4-4-8
A beginner-to-early-intermediate program alternating heavy (4×4) and volume (4×8) sets with AMRAP finishers. Covers Bench, Squat, Deadlift, OHP, Rows, and Chinups across 3 days per week.
12 Weeks
3 Workouts / Week
6 Exercises
Exercises
Main lifts focused in this program
- Bench Press
- Squat
- Deadlift
- Overhead Press
- Barbell Row
- Chinups
Prerequisites
You'll need known maxes for:
- Bench Press
- Squat
- Deadlift
- Overhead Press
- Barbell Row
Tags
strengthbeginnerlinear progression