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Ivysaur's 4-4-8, Extra Credit
AUDIO TIP
General
Intermediate
Barbell
Plan Details
The Ivysaur's 4-4-8, Extra Credit routine by DanteMercer is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Ivysaur's 4-4-8 beginner program, but with the extra credit options included.
Routine detail
Day 1
Week A
Est. 0 min
6 exercises
Barbell Bench Press
4 Sets x 4 Reps
Barbell Squat
4 Sets x 4 Reps
Barbell Push Press
4 Sets x 8 Reps
Chin-Up with Knee Raise
4 Sets x 8 Reps
Dip
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Day 1
Week B
Est. 0 min
6 exercises
Barbell Bench Press
4 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Barbell Push Press
4 Sets x 4 Reps
Barbell Bent-Over Row
4 Sets x 4 Reps
Chin-Up with Knee Raise
4 Sets x 4 Reps
Machine Leg Press
3 Sets x 12 Reps
Day 2
Week B
Est. 0 min
6 exercises
Barbell Bench Press
4 Sets x 4 Reps
Barbell Squat
4 Sets x 4 Reps
Barbell Push Press
4 Sets x 8 Reps
Chin-Up with Knee Raise
4 Sets x 8 Reps
Dip
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Day 2
Week A
Est. 0 min
7 exercises
Barbell Bench Press
4 Sets x 8 Reps
Barbell Push Press
4 Sets x 4 Reps
Barbell Romanian Deadlift
4 Sets x 4 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Day 3
Week A
Est. 0 min
7 exercises
Barbell Bench Press
4 Sets x 4 Reps
Barbell Bench Press
1 Set
Barbell Push Press
4 Sets x 8 Reps
Barbell Squat
4 Sets x 4 Reps
Chin-Up with Knee Raise
4 Sets x 4 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Day 3
Week B
Est. 0 min
7 exercises
Barbell Bench Press
4 Sets x 8 Reps
Barbell Push Press
4 Sets x 4 Reps
Barbell Push Press
1 Set
Barbell Deadlift
3 Sets x 5 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Chin-Up with Knee Raise
4 Sets x 8 Reps
Machine Leg Press
3 Sets x 12 Reps
