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Ivysaurs beginner 4-4-8 program, removed amrap
General
Beginner
Barbell
Plan Details
The Ivysaurs beginner 4-4-8 program, removed amrap routine by chrononaut1 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 = 90% of 4 rep weight 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 A
Est. 60 min
4 exercises
Barbell Push Press
5 Sets x 8 Reps
Chin-Up with Knee Raise
5 Sets x 8 Reps
Barbell Bench Press
5 Sets x 4 Reps
Barbell Squat
5 Sets x 8 Reps
Day 2
Week A
Est. 57 min
4 exercises
Barbell Push Press
5 Sets x 4 Reps
Barbell Bent-Over Row
5 Sets x 8 Reps
Barbell Bench Press
5 Sets x 8 Reps
Barbell Deadlift
5 Sets x 4 Reps
Day 3
Week A
Est. 56 min
4 exercises
Barbell Push Press
5 Sets x 8 Reps
Chin-Up with Knee Raise
5 Sets x 4 Reps
Barbell Bench Press
5 Sets x 4 Reps
Barbell Squat
5 Sets x 4 Reps
Day 4
Week B
Est. 57 min
4 exercises
Barbell Push Press
5 Sets x 4 Reps
Barbell Bent-Over Row
5 Sets x 4 Reps
Barbell Bench Press
5 Sets x 8 Reps
Barbell Deadlift
5 Sets x 8 Reps
Day 5
Week B
Est. 60 min
4 exercises
Barbell Push Press
5 Sets x 8 Reps
Chin-Up with Knee Raise
5 Sets x 8 Reps
Barbell Bench Press
5 Sets x 4 Reps
Barbell Squat
5 Sets x 8 Reps
Day 6
Week B
Est. 57 min
4 exercises
Barbell Push Press
5 Sets x 4 Reps
Barbell Bent-Over Row
5 Sets x 8 Reps
Barbell Bench Press
5 Sets x 8 Reps
Barbell Deadlift
5 Sets x 4 Reps
