Beginner
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.
Read about the history and methodology strength beginner linear progression
Duration
12 weeks
Frequency
3 days / wk
Exercises
6 unique
Difficulty
Beginner
Program Structure
Week-by-week breakdown of your training
D1
Day 1 (Week A)
4 exercises
1
Bench Press Main
4×4 @ 85%
2
Squat Main
4×8 @ 76.5%
3
Overhead Press Main
4×8 @ 76.5%
4
Chinups Main
4×8
D2
Day 2 (Week A)
4 exercises
1
Bench Press Main
4×8 @ 76.5%
2
Deadlift Main
4×4 @ 85%
3
Overhead Press Main
4×4 @ 85%
4
Barbell Row Main
4×8 @ 76.5%
D3
Day 3 (Week A)
4 exercises
1
Bench Press Main
4×4 @ 85%
2
Squat Main
4×4 @ 85%
3
Overhead Press Main
4×8 @ 76.5%
4
Chinups Main
4×4