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Ivysaurs beginner 4-4-8 program (better version)
General
Beginner
Barbell
Plan Details
The Ivysaurs beginner 4-4-8 program (better version) routine by michaelporrua is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
Progress rate: Squat/Deadlift - 15lb/week Bench/Rows - 10lb/week Overhead Press - 5lb/week 8 rep weight = 80-85% 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. Link to table - https://i.imgur.com/SKruJBF.png Link to reddit topic - https://www.reddit.com/r/Fitness/comments/4uijsl/a_detailed_look_at_why_stronglifts_starting/?ref=share&ref_source=link Credit to /u/Ivysaur.
Routine detail
Day 1
Week B
Est. 40 min
5 exercises
Barbell Bench Press
4 Sets x 8 Reps
Barbell Deadlift
4 Sets x 8 Reps
Barbell Push Press
4 Sets x 4 Reps
Barbell Bent-Over Row
4 Sets x 4 Reps
Cable Rope Face Pull
4 Sets x 12 Reps
Day 1
Week A
Est. 42 min
5 exercises
Barbell Bench Press
4 Sets x 4 Reps
Barbell Squat
4 Sets x 8 Reps
Barbell Push Press
4 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 8 Reps
Cable Rope Face Pull
4 Sets x 12 Reps
Day 2
Week A
Est. 40 min
5 exercises
Barbell Bench Press
4 Sets x 8 Reps
Barbell Deadlift
4 Sets x 4 Reps
Barbell Push Press
4 Sets x 4 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Cable Rope Face Pull
4 Sets x 12 Reps
Day 2
Week B
Est. 42 min
5 exercises
Barbell Bench Press
4 Sets x 4 Reps
Barbell Squat
4 Sets x 8 Reps
Barbell Push Press
4 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 8 Reps
Cable Rope Face Pull
4 Sets x 12 Reps
Day 3
Week A
Est. 235 min
7 exercises
Barbell Bench Press
3 Sets x 4 Reps
Barbell Bench Press
1 Set x 999 Reps
Barbell Squat
3 Sets x 4 Reps
Barbell Squat
1 Set x 999 Reps
Barbell Push Press
4 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 4 Reps
Cable Rope Face Pull
4 Sets x 12 Reps
Day 3
Week B
Est. 240 min
7 exercises
Barbell Bench Press
4 Sets x 8 Reps
Barbell Deadlift
3 Sets x 4 Reps
Barbell Deadlift
1 Set x 999 Reps
Barbell Push Press
3 Sets x 4 Reps
Barbell Push Press
1 Set x 999 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Cable Rope Face Pull
4 Sets x 12 Reps
