Ivysaurs beginner 4-4-8 program.
Shared By : NoizeUK
Frequency : 3 days / week
Day Type : Numerical
Type : General Fitness
Difficulty : Beginner
Downloads / Views : 2611 / 34872

Average Rating

76

195 votes

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Description

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.

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.

Day 1 Week A
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 60 sec 4 4 Progress Chart

Upper Legs

Barbell Squat Barbell Squat 60 sec 8 4 Progress Chart

Shoulders

Barbell Push Press Barbell Push Press 60 sec 8 4 Progress Chart

Back

Chin Up Chin Up 60 sec 8 4 Progress Chart
Day 1 Week B
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 60 sec 8 4 Progress Chart

Back

Barbell Deadlift Barbell Deadlift 60 sec 8 4 Progress Chart

Shoulders

Barbell Push Press Barbell Push Press 60 sec 4 4 Progress Chart

Back

Barbell Bent Over Row Barbell Bent Over Row 60 sec 4 4 Progress Chart
Day 2 Week A
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 60 sec 8 3 Progress Chart

Back

Barbell Deadlift Barbell Deadlift 60 sec 8 3 Progress Chart

Shoulders

Barbell Push Press Barbell Push Press 60 sec 8 3 Progress Chart

Back

Barbell Bent Over Row Barbell Bent Over Row 60 sec 8 3 Progress Chart
Day 2 Week B
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 60 sec 4 4 Progress Chart

Upper Legs

Barbell Squat Barbell Squat 60 sec 8 4 Progress Chart

Shoulders

Barbell Push Press Barbell Push Press 60 sec 8 4 Progress Chart

Back

Chin Up Chin Up 60 sec 8 4 Progress Chart
Day 3 Week A
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 60 sec 8 3 Progress Chart

Chest

Barbell Bench Press Barbell Bench Press 60 sec 999 1 Progress Chart

Upper Legs

Barbell Squat Barbell Squat 60 sec 8 3 Progress Chart

Upper Legs

Barbell Squat Barbell Squat 60 sec 999 1 Progress Chart

Shoulders

Barbell Push Press Barbell Push Press 60 sec 8 4 Progress Chart

Back

Chin Up Chin Up 60 sec 4 4 Progress Chart
Day 3 Week B
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 60 sec 8 3 Progress Chart

Back

Barbell Deadlift Barbell Deadlift 60 sec 8 3 Progress Chart

Back

Barbell Deadlift Barbell Deadlift 60 sec 999 1 Progress Chart

Shoulders

Barbell Push Press Barbell Push Press 60 sec 4 3 Progress Chart

Shoulders

Barbell Push Press Barbell Push Press 60 sec 999 1 Progress Chart

Back

Barbell Bent Over Row Barbell Bent Over Row 60 sec 8 3 Progress Chart