The program
Ivysaur 4-4-8: Free Spreadsheet, Percentages & Tracker
Free Ivysaur 4-4-8 spreadsheet (Excel/CSV). Enter your 1RM, get every week’s sets and percentages, download the sheet, or track it free in the browser.
- Schedule
- 3 days/week
- Length
- 12 weeks
- Main lifts
- 6
What you’ll train
The main movements in this program.
Review exercise techniqueBefore 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 toolsSpreadsheet & Calculator
Download the Ivysaur 4-4-8 spreadsheet
Calculate your Ivysaur 4-4-8 weights
Free Ivysaur 4-4-8 spreadsheet (Excel/CSV). Enter your 1RM, get every week’s sets and percentages, download the sheet, or track it free in your browser.
Spreadsheet Preview
| Day | Exercise | Sets | Reps | % | Weight (lbs) | Plates / side | Notes |
|---|---|---|---|---|---|---|---|
| Day 1 (Week A) | Bench Press | 4 | 4 | 85% | 150 lbs | 1×45 + 1×5 + 1×2.5 | — |
| Day 1 (Week A) | Squat | 4 | 8 | 76.5% | 180 lbs | 1×45 + 2×10 + 1×2.5 | — |
| Day 1 (Week A) | Overhead Press | 4 | 8 | 76.5% | 85 lbs | 2×10 | — |
| Day 1 (Week A) | Chinups | 4 | 8 | — | — | — | Bodyweight chinups. Add weight via belt if too easy. |
| Day 2 (Week A) | Bench Press | 4 | 8 | 76.5% | 135 lbs | 1×45 | — |
| Day 2 (Week A) | Deadlift | 4 | 4 | 85% | 235 lbs | 2×45 + 1×5 | — |
| Day 2 (Week A) | Overhead Press | 4 | 4 | 85% | 95 lbs | 1×25 | — |
| Day 2 (Week A) | Barbell Row | 4 | 8 | 76.5% | 125 lbs | 1×25 + 1×10 + 1×5 | — |
| Day 3 (Week A) | Bench Press | 3 | 4 | 85% | 150 lbs | 1×45 + 1×5 + 1×2.5 | — |
| Day 3 (Week A) | Bench Press | 1 | 4+ | 85% | 150 lbs | 1×45 + 1×5 + 1×2.5 | — |
| Day 3 (Week A) | Squat | 3 | 4 | 85% | 200 lbs | 1×45 + 1×25 + 1×5 + 1×2.5 | — |
| Day 3 (Week A) | Squat | 1 | 4+ | 85% | 200 lbs | 1×45 + 1×25 + 1×5 + 1×2.5 | — |
| Day 3 (Week A) | Overhead Press | 4 | 8 | 76.5% | 85 lbs | 2×10 | — |
| Day 3 (Week A) | Chinups | 4 | 4 | — | — | — | Bodyweight chinups. Go for heavy sets of 4. |
Use Strength Programs free in your browser with automated rest timers, plate math, and workout logging.
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
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
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
Week 1
3 sessions
Day 1 · Week A
Bench Press main
4 × 4 @ 85%working
Squat main
4 × 8 @ 76.5%working
Overhead Press main
4 × 8 @ 76.5%working
Day 2 · Week A
Bench Press main
4 × 8 @ 76.5%working
Deadlift main
4 × 4 @ 85%working
Overhead Press main
4 × 4 @ 85%working
Barbell Row main
4 × 8 @ 76.5%working
Day 3 · Week A
Bench Press main
3 × 4 @ 85%working
1 × 4+ AMRAP @ 85%amrap
Squat main
3 × 4 @ 85%working
1 × 4+ AMRAP @ 85%amrap
Overhead Press main
4 × 8 @ 76.5%working
Week 2
3
sessions
Week 2
3 sessions
Day 1 · Week B
Bench Press main
4 × 8 @ 76.5%working
Deadlift main
4 × 8 @ 76.5%working
Overhead Press main
4 × 4 @ 85%working
Barbell Row main
4 × 4 @ 85%working
Day 2 · Week B
Bench Press main
4 × 4 @ 85%working
Squat main
4 × 8 @ 76.5%working
Overhead Press main
4 × 8 @ 76.5%working
Day 3 · Week B
Bench Press main
4 × 8 @ 76.5%working
Deadlift main
3 × 4 @ 85%working
1 × 4+ AMRAP @ 85%amrap
Overhead Press main
3 × 4 @ 85%working
1 × 4+ AMRAP @ 85%amrap
Barbell Row main
4 × 8 @ 76.5%working
Week 3
3
sessions
Week 3
3 sessions
Day 1 · Week A
Bench Press main
4 × 4 @ 85%working
Squat main
4 × 8 @ 76.5%working
Overhead Press main
4 × 8 @ 76.5%working
Day 2 · Week A
Bench Press main
4 × 8 @ 76.5%working
Deadlift main
4 × 4 @ 85%working
Overhead Press main
4 × 4 @ 85%working
Barbell Row main
4 × 8 @ 76.5%working
Day 3 · Week A
Bench Press main
3 × 4 @ 85%working
1 × 4+ AMRAP @ 85%amrap
Squat main
3 × 4 @ 85%working
1 × 4+ AMRAP @ 85%amrap
Overhead Press main
4 × 8 @ 76.5%working
Week 4
3
sessions
Week 4
3 sessions
Day 1 · Week B
Bench Press main
4 × 8 @ 76.5%working
Deadlift main
4 × 8 @ 76.5%working
Overhead Press main
4 × 4 @ 85%working
Barbell Row main
4 × 4 @ 85%working
Day 2 · Week B
Bench Press main
4 × 4 @ 85%working
Squat main
4 × 8 @ 76.5%working
Overhead Press main
4 × 8 @ 76.5%working
Day 3 · Week B
Bench Press main
4 × 8 @ 76.5%working
Deadlift main
3 × 4 @ 85%working
1 × 4+ AMRAP @ 85%amrap
Overhead Press main
3 × 4 @ 85%working
1 × 4+ AMRAP @ 85%amrap
Barbell Row main
4 × 8 @ 76.5%working
Week 5
3
sessions
Week 5
3 sessions
Day 1 · Week A
Bench Press main
4 × 4 @ 85%working
Squat main
4 × 8 @ 76.5%working
Overhead Press main
4 × 8 @ 76.5%working
Day 2 · Week A
Bench Press main
4 × 8 @ 76.5%working
Deadlift main
4 × 4 @ 85%working
Overhead Press main
4 × 4 @ 85%working
Barbell Row main
4 × 8 @ 76.5%working
Day 3 · Week A
Bench Press main
3 × 4 @ 85%working
1 × 4+ AMRAP @ 85%amrap
Squat main
3 × 4 @ 85%working
1 × 4+ AMRAP @ 85%amrap
Overhead Press main
4 × 8 @ 76.5%working
Week 6
3
sessions
Week 6
3 sessions
Day 1 · Week B
Bench Press main
4 × 8 @ 76.5%working
Deadlift main
4 × 8 @ 76.5%working
Overhead Press main
4 × 4 @ 85%working
Barbell Row main
4 × 4 @ 85%working
Day 2 · Week B
Bench Press main
4 × 4 @ 85%working
Squat main
4 × 8 @ 76.5%working
Overhead Press main
4 × 8 @ 76.5%working
Day 3 · Week B
Bench Press main
4 × 8 @ 76.5%working
Deadlift main
3 × 4 @ 85%working
1 × 4+ AMRAP @ 85%amrap
Overhead Press main
3 × 4 @ 85%working
1 × 4+ AMRAP @ 85%amrap
Barbell Row main
4 × 8 @ 76.5%working
Week 7
3
sessions
Week 7
3 sessions
Day 1 · Week A
Bench Press main
4 × 4 @ 85%working
Squat main
4 × 8 @ 76.5%working
Overhead Press main
4 × 8 @ 76.5%working
Day 2 · Week A
Bench Press main
4 × 8 @ 76.5%working
Deadlift main
4 × 4 @ 85%working
Overhead Press main
4 × 4 @ 85%working
Barbell Row main
4 × 8 @ 76.5%working
Day 3 · Week A
Bench Press main
3 × 4 @ 85%working
1 × 4+ AMRAP @ 85%amrap
Squat main
3 × 4 @ 85%working
1 × 4+ AMRAP @ 85%amrap
Overhead Press main
4 × 8 @ 76.5%working
Week 8
3
sessions
Week 8
3 sessions
Day 1 · Week B
Bench Press main
4 × 8 @ 76.5%working
Deadlift main
4 × 8 @ 76.5%working
Overhead Press main
4 × 4 @ 85%working
Barbell Row main
4 × 4 @ 85%working
Day 2 · Week B
Bench Press main
4 × 4 @ 85%working
Squat main
4 × 8 @ 76.5%working
Overhead Press main
4 × 8 @ 76.5%working
Day 3 · Week B
Bench Press main
4 × 8 @ 76.5%working
Deadlift main
3 × 4 @ 85%working
1 × 4+ AMRAP @ 85%amrap
Overhead Press main
3 × 4 @ 85%working
1 × 4+ AMRAP @ 85%amrap
Barbell Row main
4 × 8 @ 76.5%working
Week 9
3
sessions
Week 9
3 sessions
Day 1 · Week A
Bench Press main
4 × 4 @ 85%working
Squat main
4 × 8 @ 76.5%working
Overhead Press main
4 × 8 @ 76.5%working
Day 2 · Week A
Bench Press main
4 × 8 @ 76.5%working
Deadlift main
4 × 4 @ 85%working
Overhead Press main
4 × 4 @ 85%working
Barbell Row main
4 × 8 @ 76.5%working
Day 3 · Week A
Bench Press main
3 × 4 @ 85%working
1 × 4+ AMRAP @ 85%amrap
Squat main
3 × 4 @ 85%working
1 × 4+ AMRAP @ 85%amrap
Overhead Press main
4 × 8 @ 76.5%working
Week 10
3
sessions
Week 10
3 sessions
Day 1 · Week B
Bench Press main
4 × 8 @ 76.5%working
Deadlift main
4 × 8 @ 76.5%working
Overhead Press main
4 × 4 @ 85%working
Barbell Row main
4 × 4 @ 85%working
Day 2 · Week B
Bench Press main
4 × 4 @ 85%working
Squat main
4 × 8 @ 76.5%working
Overhead Press main
4 × 8 @ 76.5%working
Day 3 · Week B
Bench Press main
4 × 8 @ 76.5%working
Deadlift main
3 × 4 @ 85%working
1 × 4+ AMRAP @ 85%amrap
Overhead Press main
3 × 4 @ 85%working
1 × 4+ AMRAP @ 85%amrap
Barbell Row main
4 × 8 @ 76.5%working
Week 11
3
sessions
Week 11
3 sessions
Day 1 · Week A
Bench Press main
4 × 4 @ 85%working
Squat main
4 × 8 @ 76.5%working
Overhead Press main
4 × 8 @ 76.5%working
Day 2 · Week A
Bench Press main
4 × 8 @ 76.5%working
Deadlift main
4 × 4 @ 85%working
Overhead Press main
4 × 4 @ 85%working
Barbell Row main
4 × 8 @ 76.5%working
Day 3 · Week A
Bench Press main
3 × 4 @ 85%working
1 × 4+ AMRAP @ 85%amrap
Squat main
3 × 4 @ 85%working
1 × 4+ AMRAP @ 85%amrap
Overhead Press main
4 × 8 @ 76.5%working
Week 12
3
sessions
Week 12
3 sessions
Day 1 · Week B
Bench Press main
4 × 8 @ 76.5%working
Deadlift main
4 × 8 @ 76.5%working
Overhead Press main
4 × 4 @ 85%working
Barbell Row main
4 × 4 @ 85%working
Day 2 · Week B
Bench Press main
4 × 4 @ 85%working
Squat main
4 × 8 @ 76.5%working
Overhead Press main
4 × 8 @ 76.5%working
Day 3 · Week B
Bench Press main
4 × 8 @ 76.5%working
Deadlift main
3 × 4 @ 85%working
1 × 4+ AMRAP @ 85%amrap
Overhead Press main
3 × 4 @ 85%working
1 × 4+ AMRAP @ 85%amrap
Barbell Row main
4 × 8 @ 76.5%working