Ivysaur's 4-4-8

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2 DAYS - Bulking - 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.

Recommended Deload: 10% after failure

Week 1-A 5 exercises, 47 mins

Barbell Bench Press	4x4 reps	rest: 90s
Barbell Squat	4x8 reps	rest: 90s
Barbell Military Press	4x8 reps	rest: 90s
Chin-Up	4x8 reps	rest: 90s
	3x15 reps	rest: 60s

Week 1-B 5 exercises, 44 mins

Barbell Bench Press	4x8 reps	rest: 90s
Barbell Deadlift	4x4 reps	rest: 90s
Barbell Military Press	4x4 reps	rest: 90s
Barbell Bent-Over Row	4x8 reps	rest: 90s
	3x8 reps	rest: 60s

Week 1-C 5 exercises, 45 mins

Barbell Bench Press	5x4,4,4,20 reps	rest: 90s
Barbell Squat	4x4,4,4,20 reps	rest: 90s
Barbell Military Press	4x8 reps	rest: 90s
Chin-Up	4x8 reps	rest: 90s
	3x15 reps	rest: 60s

Week 2-A 5 exercises, 44 mins

Barbell Bench Press	4x8 reps	rest: 90s
Barbell Deadlift	4x8 reps	rest: 90s
Barbell Military Press	4x4 reps	rest: 90s
Barbell Bent-Over Row	4x4 reps	rest: 90s
	3x8 reps	rest: 60s

Week 2-B 5 exercises, 47 mins

Barbell Bench Press	4x4 reps	rest: 90s
Barbell Squat	4x8 reps	rest: 90s
Barbell Military Press	4x8 reps	rest: 90s
Chin-Up	4x8 reps	rest: 90s
	3x15 reps	rest: 60s

Week 2-C 5 exercises, 44 mins

Barbell Bench Press	5x8 reps	rest: 90s
Barbell Deadlift	4x4,4,4,20 reps	rest: 90s
Barbell Military Press	4x4,4,4,20 reps	rest: 90s
Barbell Bent-Over Row	4x8 reps	rest: 90s
	3x8 reps	rest: 60s