Ivysaurs beginner 4-4-8 program.

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2 DAYS - General Fitness - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

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.

Week A 4 exercises, 33 mins

Barbell Bench Press	4x4 reps	rest: 60s
Barbell Squat	4x8 reps	rest: 60s
Barbell Push Press	4x8 reps	rest: 60s
Chin-Up	4x8 reps	rest: 60s

Week B 4 exercises, 30 mins

Barbell Bench Press	4x8 reps	rest: 60s
Barbell Deadlift	4x8 reps	rest: 60s
Barbell Push Press	4x4 reps	rest: 60s
Barbell Bent-Over Row	4x4 reps	rest: 60s

Week A 4 exercises, 26 mins

Barbell Bench Press	3x8 reps	rest: 60s
Barbell Deadlift	3x8 reps	rest: 60s
Barbell Push Press	3x8 reps	rest: 60s
Barbell Bent-Over Row	3x8 reps	rest: 60s

Week B 4 exercises, 33 mins

Barbell Bench Press	4x4 reps	rest: 60s
Barbell Squat	4x8 reps	rest: 60s
Barbell Push Press	4x8 reps	rest: 60s
Chin-Up	4x8 reps	rest: 60s

Week A 6 exercises, 3 hrs 48 mins

Barbell Bench Press	3x8 reps	rest: 60s
Barbell Bench Press	1x999 reps	rest: 60s
Barbell Squat	3x8 reps	rest: 60s
Barbell Squat	1x999 reps	rest: 60s
Barbell Push Press	4x8 reps	rest: 60s
Chin-Up	4x4 reps	rest: 60s

Week B 6 exercises, 3 hrs 49 mins

Barbell Bench Press	3x8 reps	rest: 60s
Barbell Deadlift	3x8 reps	rest: 60s
Barbell Deadlift	1x999 reps	rest: 60s
Barbell Push Press	3x4 reps	rest: 60s
Barbell Push Press	1x999 reps	rest: 60s
Barbell Bent-Over Row	3x8 reps	rest: 60s