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Ivysaur's 4-4-8
Bulking
Beginner
Barbell
Plan Details
The Ivysaur's 4-4-8 routine by FreddieMicheli is a 6 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Progress rate: Squat/Deadlift - 15lb/week Bench/Rows - 10lb/week Overhead Press - 5lb/week 8 rep weight = 90% of 4 rep weight If you hit 8+ reps on a AMRAP (as many reps as possible, defined here by 1x999 exercises) set, double next week's progression rate for that exercise. Recommended Deload: 10% after failure
Routine detail
Day 1
Week 1-A
Est. 47 min
5 exercises
Barbell Bench Press
4 Sets x 4 Reps
Barbell Squat
4 Sets x 8 Reps
Barbell Military Press
4 Sets x 8 Reps
Chin-Up with Knee Raise
4 Sets x 8 Reps
Decline Sit Up with Medicine Ball Toss
3 Sets x 15 Reps
Day 2
Week 1-B
Est. 44 min
5 exercises
Barbell Bench Press
4 Sets x 8 Reps
Barbell Deadlift
4 Sets x 4 Reps
Barbell Military Press
4 Sets x 4 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Partner Leg Pushes
3 Sets
Day 3
Week 1-C
Est. 45 min
5 exercises
Barbell Bench Press
5 Sets x 4,4,4,20,20 Reps
Barbell Squat
4 Sets x 4,4,4,20 Reps
Barbell Military Press
4 Sets x 8 Reps
Chin-Up with Knee Raise
4 Sets x 8 Reps
Decline Sit Up with Medicine Ball Toss
3 Sets x 15 Reps
Day 4
Week 2-A
Est. 44 min
5 exercises
Barbell Bench Press
4 Sets x 8 Reps
Barbell Deadlift
4 Sets x 8 Reps
Barbell Military Press
4 Sets x 4 Reps
Barbell Bent-Over Row
4 Sets x 4 Reps
Partner Leg Pushes
3 Sets
Day 5
Week 2-B
Est. 47 min
5 exercises
Barbell Bench Press
4 Sets x 4 Reps
Barbell Squat
4 Sets x 8 Reps
Barbell Military Press
4 Sets x 8 Reps
Chin-Up with Knee Raise
4 Sets x 8 Reps
Decline Sit Up with Medicine Ball Toss
3 Sets x 15 Reps
Day 6
Week 2-C
Est. 44 min
5 exercises
Barbell Bench Press
5 Sets x 8 Reps
Barbell Deadlift
4 Sets x 4,4,4,20 Reps
Barbell Military Press
4 Sets x 4,4,4,20 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Partner Leg Pushes
3 Sets
