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The program

Ivysaur 4-4-8

A three-day strength template combining heavy 4×4 work, 4×8 volume and AMRAP sets across the main lifts, rows and chinups.

Pick your 3 training days Mon · Wed · Fri
Start this program Get the free spreadsheet
Schedule
3 days/wk
Length
12 weeks
Main lifts
6

What you’ll train

The main movements in this program.

Review exercise technique

Before you start

No measured max is needed to start. Guided setup lets you choose a comfortable working weight in the gym and adjust your logged sets as you go.

If you already know your lifting numbers, you can enter them during setup instead. This program automatically calculates a 90% training max from your entered 1RM (for example, enter 300 lb and working sets use 270 lb). Review the program guide for this template's load and progression rules.

Optional max estimation tools

Spreadsheet & Calculator

Download the Ivysaur 4-4-8 spreadsheet

Enter your current lifts to preview every week’s weights, download Excel/CSV, or start tracking in your browser.

Enter your 1RM (or leave blank for empty template): Estimate 1RM Check Strength Standards

Lifts marked “Estimated from your lifts” are guesses based on the lifts in your link — edit or clear any lift you haven’t tested yet.

Estimated from your lifts
Estimated from your lifts
Estimated from your lifts
Estimated from your lifts
Applies automatic 90% Training Max to calculate working sets.

Spreadsheet Preview

DayExerciseSetsReps%Weight (lbs)Plates / sideNotes
Day 1 (Week A)Bench Press4485%170 lbs1×45 + 1×10 + 1×5 + 1×2.5—
Day 1 (Week A)Squat4876.5%205 lbs1×45 + 1×25 + 1×10—
Day 1 (Week A)Overhead Press4876.5%100 lbs1×25 + 1×2.5—
Day 1 (Week A)Chinups48———Bodyweight chinups. Add weight via belt if too easy.
Day 2 (Week A)Bench Press4876.5%155 lbs1×45 + 1×10—
Day 2 (Week A)Deadlift4485%275 lbs2×45 + 1×25—
Day 2 (Week A)Overhead Press4485%110 lbs1×25 + 1×5 + 1×2.5—
Day 2 (Week A)Barbell Row4876.5%145 lbs1×45 + 1×5—
Day 3 (Week A)Bench Press3485%170 lbs1×45 + 1×10 + 1×5 + 1×2.5—
Day 3 (Week A)Bench Press14+85%170 lbs1×45 + 1×10 + 1×5 + 1×2.5—
Day 3 (Week A)Squat3485%230 lbs2×45 + 1×2.5—
Day 3 (Week A)Squat14+85%230 lbs2×45 + 1×2.5—
Day 3 (Week A)Overhead Press4876.5%100 lbs1×25 + 1×2.5—
Day 3 (Week A)Chinups44———Bodyweight chinups. Go for heavy sets of 4.
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Read Guide Track this program free

General strength plan

Barbell strength and upper-body volume

Lifters comfortable with the basic lifts who want rows, chin-ups and alternating heavy/volume work.

Before choosing this plan

Bench and overhead press appear frequently. Chin-ups and several working sets per lift add to the workload.

Equipment

  • Barbell and plates
  • Squat rack with safeties
  • Bench
  • Chin-up bar

Progression in this app

How progression works

With known-weight setup, completing all working targets uses the original weekly increments (+15 lb squat/deadlift, +10 lb bench/row, +5 lb overhead press). Hitting 8 or more reps on the heavy AMRAP set doubles the increment for that lift. Misses hold the reference; three consecutive failed exposures reduce it by 10%. Known maxes use a 90% training max. Guided starting weights stay under your control.

About this template

An alternating two-week adaptation using a 90% training max, percentage references, original weekly increments and AMRAP doubling rules.

Methodology and sources

Read the program guide

A look at the plan

Sessions and prescriptions

The first week is open below. Expand later weeks to compare their schedules. Percentages are calculated from a 90% training max (e.g. enter 300 lb → sets use 270 lb); guided starting loads are chosen in your first workout.

Week 1

3 sessions

Day 1 · Week A

Bench Press main

  • 4 × 4 @ 85% (start light, add 5 lb/session)working

Squat main

  • 4 × 8 @ 76.5% (start light, add 5 lb/session)working

Overhead Press main

  • 4 × 8 @ 76.5% (start light, add 5 lb/session)working

Chinups main

Bodyweight chinups. Add weight via belt if too easy.

  • 4 × 8 · Bodyweightworking

Day 2 · Week A

Bench Press main

  • 4 × 8 @ 76.5% (start light, add 5 lb/session)working

Deadlift main

  • 4 × 4 @ 85% (start light, add 5 lb/session)working

Overhead Press main

  • 4 × 4 @ 85% (start light, add 5 lb/session)working

Barbell Row main

  • 4 × 8 @ 76.5% (start light, add 5 lb/session)working

Day 3 · Week A

Bench Press main

  • 3 × 4 @ 85% (start light, add 5 lb/session)working

  • 1 × 4+ AMRAP @ 85% (start light, add 5 lb/session)amrap

Squat main

  • 3 × 4 @ 85% (start light, add 5 lb/session)working

  • 1 × 4+ AMRAP @ 85% (start light, add 5 lb/session)amrap

Overhead Press main

  • 4 × 8 @ 76.5% (start light, add 5 lb/session)working

Chinups main

Bodyweight chinups. Go for heavy sets of 4.

  • 4 × 4 · Bodyweightworking

Week 2

3 sessions

Day 1 · Week B

Bench Press main

  • 4 × 8 @ 76.5% (start light, add 5 lb/session)working

Deadlift main

  • 4 × 8 @ 76.5% (start light, add 5 lb/session)working

Overhead Press main

  • 4 × 4 @ 85% (start light, add 5 lb/session)working

Barbell Row main

  • 4 × 4 @ 85% (start light, add 5 lb/session)working

Day 2 · Week B

Bench Press main

  • 4 × 4 @ 85% (start light, add 5 lb/session)working

Squat main

  • 4 × 8 @ 76.5% (start light, add 5 lb/session)working

Overhead Press main

  • 4 × 8 @ 76.5% (start light, add 5 lb/session)working

Chinups main

Bodyweight chinups for volume.

  • 4 × 8 · Bodyweightworking

Day 3 · Week B

Bench Press main

  • 4 × 8 @ 76.5% (start light, add 5 lb/session)working

Deadlift main

  • 3 × 4 @ 85% (start light, add 5 lb/session)working

  • 1 × 4+ AMRAP @ 85% (start light, add 5 lb/session)amrap

Overhead Press main

  • 3 × 4 @ 85% (start light, add 5 lb/session)working

  • 1 × 4+ AMRAP @ 85% (start light, add 5 lb/session)amrap

Barbell Row main

  • 4 × 8 @ 76.5% (start light, add 5 lb/session)working

Week 3

3 sessions

Day 1 · Week A

Bench Press main

  • 4 × 4 @ 85% (start light, add 5 lb/session)working

Squat main

  • 4 × 8 @ 76.5% (start light, add 5 lb/session)working

Overhead Press main

  • 4 × 8 @ 76.5% (start light, add 5 lb/session)working

Chinups main

Bodyweight chinups. Add weight via belt if too easy.

  • 4 × 8 · Bodyweightworking

Day 2 · Week A

Bench Press main

  • 4 × 8 @ 76.5% (start light, add 5 lb/session)working

Deadlift main

  • 4 × 4 @ 85% (start light, add 5 lb/session)working

Overhead Press main

  • 4 × 4 @ 85% (start light, add 5 lb/session)working

Barbell Row main

  • 4 × 8 @ 76.5% (start light, add 5 lb/session)working

Day 3 · Week A

Bench Press main

  • 3 × 4 @ 85% (start light, add 5 lb/session)working

  • 1 × 4+ AMRAP @ 85% (start light, add 5 lb/session)amrap

Squat main

  • 3 × 4 @ 85% (start light, add 5 lb/session)working

  • 1 × 4+ AMRAP @ 85% (start light, add 5 lb/session)amrap

Overhead Press main

  • 4 × 8 @ 76.5% (start light, add 5 lb/session)working

Chinups main

Bodyweight chinups. Go for heavy sets of 4.

  • 4 × 4 · Bodyweightworking

Week 4

3 sessions

Day 1 · Week B

Bench Press main

  • 4 × 8 @ 76.5% (start light, add 5 lb/session)working

Deadlift main

  • 4 × 8 @ 76.5% (start light, add 5 lb/session)working

Overhead Press main

  • 4 × 4 @ 85% (start light, add 5 lb/session)working

Barbell Row main

  • 4 × 4 @ 85% (start light, add 5 lb/session)working

Day 2 · Week B

Bench Press main

  • 4 × 4 @ 85% (start light, add 5 lb/session)working

Squat main

  • 4 × 8 @ 76.5% (start light, add 5 lb/session)working

Overhead Press main

  • 4 × 8 @ 76.5% (start light, add 5 lb/session)working

Chinups main

Bodyweight chinups for volume.

  • 4 × 8 · Bodyweightworking

Day 3 · Week B

Bench Press main

  • 4 × 8 @ 76.5% (start light, add 5 lb/session)working

Deadlift main

  • 3 × 4 @ 85% (start light, add 5 lb/session)working

  • 1 × 4+ AMRAP @ 85% (start light, add 5 lb/session)amrap

Overhead Press main

  • 3 × 4 @ 85% (start light, add 5 lb/session)working

  • 1 × 4+ AMRAP @ 85% (start light, add 5 lb/session)amrap

Barbell Row main

  • 4 × 8 @ 76.5% (start light, add 5 lb/session)working

Week 5

3 sessions

Day 1 · Week A

Bench Press main

  • 4 × 4 @ 85% (start light, add 5 lb/session)working

Squat main

  • 4 × 8 @ 76.5% (start light, add 5 lb/session)working

Overhead Press main

  • 4 × 8 @ 76.5% (start light, add 5 lb/session)working

Chinups main

Bodyweight chinups. Add weight via belt if too easy.

  • 4 × 8 · Bodyweightworking

Day 2 · Week A

Bench Press main

  • 4 × 8 @ 76.5% (start light, add 5 lb/session)working

Deadlift main

  • 4 × 4 @ 85% (start light, add 5 lb/session)working

Overhead Press main

  • 4 × 4 @ 85% (start light, add 5 lb/session)working

Barbell Row main

  • 4 × 8 @ 76.5% (start light, add 5 lb/session)working

Day 3 · Week A

Bench Press main

  • 3 × 4 @ 85% (start light, add 5 lb/session)working

  • 1 × 4+ AMRAP @ 85% (start light, add 5 lb/session)amrap

Squat main

  • 3 × 4 @ 85% (start light, add 5 lb/session)working

  • 1 × 4+ AMRAP @ 85% (start light, add 5 lb/session)amrap

Overhead Press main

  • 4 × 8 @ 76.5% (start light, add 5 lb/session)working

Chinups main

Bodyweight chinups. Go for heavy sets of 4.

  • 4 × 4 · Bodyweightworking

Week 6

3 sessions

Day 1 · Week B

Bench Press main

  • 4 × 8 @ 76.5% (start light, add 5 lb/session)working

Deadlift main

  • 4 × 8 @ 76.5% (start light, add 5 lb/session)working

Overhead Press main

  • 4 × 4 @ 85% (start light, add 5 lb/session)working

Barbell Row main

  • 4 × 4 @ 85% (start light, add 5 lb/session)working

Day 2 · Week B

Bench Press main

  • 4 × 4 @ 85% (start light, add 5 lb/session)working

Squat main

  • 4 × 8 @ 76.5% (start light, add 5 lb/session)working

Overhead Press main

  • 4 × 8 @ 76.5% (start light, add 5 lb/session)working

Chinups main

Bodyweight chinups for volume.

  • 4 × 8 · Bodyweightworking

Day 3 · Week B

Bench Press main

  • 4 × 8 @ 76.5% (start light, add 5 lb/session)working

Deadlift main

  • 3 × 4 @ 85% (start light, add 5 lb/session)working

  • 1 × 4+ AMRAP @ 85% (start light, add 5 lb/session)amrap

Overhead Press main

  • 3 × 4 @ 85% (start light, add 5 lb/session)working

  • 1 × 4+ AMRAP @ 85% (start light, add 5 lb/session)amrap

Barbell Row main

  • 4 × 8 @ 76.5% (start light, add 5 lb/session)working

Week 7

3 sessions

Day 1 · Week A

Bench Press main

  • 4 × 4 @ 85% (start light, add 5 lb/session)working

Squat main

  • 4 × 8 @ 76.5% (start light, add 5 lb/session)working

Overhead Press main

  • 4 × 8 @ 76.5% (start light, add 5 lb/session)working

Chinups main

Bodyweight chinups. Add weight via belt if too easy.

  • 4 × 8 · Bodyweightworking

Day 2 · Week A

Bench Press main

  • 4 × 8 @ 76.5% (start light, add 5 lb/session)working

Deadlift main

  • 4 × 4 @ 85% (start light, add 5 lb/session)working

Overhead Press main

  • 4 × 4 @ 85% (start light, add 5 lb/session)working

Barbell Row main

  • 4 × 8 @ 76.5% (start light, add 5 lb/session)working

Day 3 · Week A

Bench Press main

  • 3 × 4 @ 85% (start light, add 5 lb/session)working

  • 1 × 4+ AMRAP @ 85% (start light, add 5 lb/session)amrap

Squat main

  • 3 × 4 @ 85% (start light, add 5 lb/session)working

  • 1 × 4+ AMRAP @ 85% (start light, add 5 lb/session)amrap

Overhead Press main

  • 4 × 8 @ 76.5% (start light, add 5 lb/session)working

Chinups main

Bodyweight chinups. Go for heavy sets of 4.

  • 4 × 4 · Bodyweightworking

Week 8

3 sessions

Day 1 · Week B

Bench Press main

  • 4 × 8 @ 76.5% (start light, add 5 lb/session)working

Deadlift main

  • 4 × 8 @ 76.5% (start light, add 5 lb/session)working

Overhead Press main

  • 4 × 4 @ 85% (start light, add 5 lb/session)working

Barbell Row main

  • 4 × 4 @ 85% (start light, add 5 lb/session)working

Day 2 · Week B

Bench Press main

  • 4 × 4 @ 85% (start light, add 5 lb/session)working

Squat main

  • 4 × 8 @ 76.5% (start light, add 5 lb/session)working

Overhead Press main

  • 4 × 8 @ 76.5% (start light, add 5 lb/session)working

Chinups main

Bodyweight chinups for volume.

  • 4 × 8 · Bodyweightworking

Day 3 · Week B

Bench Press main

  • 4 × 8 @ 76.5% (start light, add 5 lb/session)working

Deadlift main

  • 3 × 4 @ 85% (start light, add 5 lb/session)working

  • 1 × 4+ AMRAP @ 85% (start light, add 5 lb/session)amrap

Overhead Press main

  • 3 × 4 @ 85% (start light, add 5 lb/session)working

  • 1 × 4+ AMRAP @ 85% (start light, add 5 lb/session)amrap

Barbell Row main

  • 4 × 8 @ 76.5% (start light, add 5 lb/session)working

Week 9

3 sessions

Day 1 · Week A

Bench Press main

  • 4 × 4 @ 85% (start light, add 5 lb/session)working

Squat main

  • 4 × 8 @ 76.5% (start light, add 5 lb/session)working

Overhead Press main

  • 4 × 8 @ 76.5% (start light, add 5 lb/session)working

Chinups main

Bodyweight chinups. Add weight via belt if too easy.

  • 4 × 8 · Bodyweightworking

Day 2 · Week A

Bench Press main

  • 4 × 8 @ 76.5% (start light, add 5 lb/session)working

Deadlift main

  • 4 × 4 @ 85% (start light, add 5 lb/session)working

Overhead Press main

  • 4 × 4 @ 85% (start light, add 5 lb/session)working

Barbell Row main

  • 4 × 8 @ 76.5% (start light, add 5 lb/session)working

Day 3 · Week A

Bench Press main

  • 3 × 4 @ 85% (start light, add 5 lb/session)working

  • 1 × 4+ AMRAP @ 85% (start light, add 5 lb/session)amrap

Squat main

  • 3 × 4 @ 85% (start light, add 5 lb/session)working

  • 1 × 4+ AMRAP @ 85% (start light, add 5 lb/session)amrap

Overhead Press main

  • 4 × 8 @ 76.5% (start light, add 5 lb/session)working

Chinups main

Bodyweight chinups. Go for heavy sets of 4.

  • 4 × 4 · Bodyweightworking

Week 10

3 sessions

Day 1 · Week B

Bench Press main

  • 4 × 8 @ 76.5% (start light, add 5 lb/session)working

Deadlift main

  • 4 × 8 @ 76.5% (start light, add 5 lb/session)working

Overhead Press main

  • 4 × 4 @ 85% (start light, add 5 lb/session)working

Barbell Row main

  • 4 × 4 @ 85% (start light, add 5 lb/session)working

Day 2 · Week B

Bench Press main

  • 4 × 4 @ 85% (start light, add 5 lb/session)working

Squat main

  • 4 × 8 @ 76.5% (start light, add 5 lb/session)working

Overhead Press main

  • 4 × 8 @ 76.5% (start light, add 5 lb/session)working

Chinups main

Bodyweight chinups for volume.

  • 4 × 8 · Bodyweightworking

Day 3 · Week B

Bench Press main

  • 4 × 8 @ 76.5% (start light, add 5 lb/session)working

Deadlift main

  • 3 × 4 @ 85% (start light, add 5 lb/session)working

  • 1 × 4+ AMRAP @ 85% (start light, add 5 lb/session)amrap

Overhead Press main

  • 3 × 4 @ 85% (start light, add 5 lb/session)working

  • 1 × 4+ AMRAP @ 85% (start light, add 5 lb/session)amrap

Barbell Row main

  • 4 × 8 @ 76.5% (start light, add 5 lb/session)working

Week 11

3 sessions

Day 1 · Week A

Bench Press main

  • 4 × 4 @ 85% (start light, add 5 lb/session)working

Squat main

  • 4 × 8 @ 76.5% (start light, add 5 lb/session)working

Overhead Press main

  • 4 × 8 @ 76.5% (start light, add 5 lb/session)working

Chinups main

Bodyweight chinups. Add weight via belt if too easy.

  • 4 × 8 · Bodyweightworking

Day 2 · Week A

Bench Press main

  • 4 × 8 @ 76.5% (start light, add 5 lb/session)working

Deadlift main

  • 4 × 4 @ 85% (start light, add 5 lb/session)working

Overhead Press main

  • 4 × 4 @ 85% (start light, add 5 lb/session)working

Barbell Row main

  • 4 × 8 @ 76.5% (start light, add 5 lb/session)working

Day 3 · Week A

Bench Press main

  • 3 × 4 @ 85% (start light, add 5 lb/session)working

  • 1 × 4+ AMRAP @ 85% (start light, add 5 lb/session)amrap

Squat main

  • 3 × 4 @ 85% (start light, add 5 lb/session)working

  • 1 × 4+ AMRAP @ 85% (start light, add 5 lb/session)amrap

Overhead Press main

  • 4 × 8 @ 76.5% (start light, add 5 lb/session)working

Chinups main

Bodyweight chinups. Go for heavy sets of 4.

  • 4 × 4 · Bodyweightworking

Week 12

3 sessions

Day 1 · Week B

Bench Press main

  • 4 × 8 @ 76.5% (start light, add 5 lb/session)working

Deadlift main

  • 4 × 8 @ 76.5% (start light, add 5 lb/session)working

Overhead Press main

  • 4 × 4 @ 85% (start light, add 5 lb/session)working

Barbell Row main

  • 4 × 4 @ 85% (start light, add 5 lb/session)working

Day 2 · Week B

Bench Press main

  • 4 × 4 @ 85% (start light, add 5 lb/session)working

Squat main

  • 4 × 8 @ 76.5% (start light, add 5 lb/session)working

Overhead Press main

  • 4 × 8 @ 76.5% (start light, add 5 lb/session)working

Chinups main

Bodyweight chinups for volume.

  • 4 × 8 · Bodyweightworking

Day 3 · Week B

Bench Press main

  • 4 × 8 @ 76.5% (start light, add 5 lb/session)working

Deadlift main

  • 3 × 4 @ 85% (start light, add 5 lb/session)working

  • 1 × 4+ AMRAP @ 85% (start light, add 5 lb/session)amrap

Overhead Press main

  • 3 × 4 @ 85% (start light, add 5 lb/session)working

  • 1 × 4+ AMRAP @ 85% (start light, add 5 lb/session)amrap

Barbell Row main

  • 4 × 8 @ 76.5% (start light, add 5 lb/session)working