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The program incorporates 4 sets of 4 training session and 4 sets of 8 training session for all Main Lifts (squat, bench press, deadlift, and overhead press) and Secondary Lifts. It follows a Week A and B routine structure and the lifter will bench press three times per week for both A and B.


However, week A is squat focused and week B is more Deadlift focused. The program duration is ten weeks, week 5 is a 'Deload' week and week 10 is your PR week. The lifter trains three times per week following one of the below schedule options:


  • Monday – Wednesday – Friday
  • Tuesday – Thursday - Saturday


YouTube Video Tutorial

Ivysaur 4-4-8 Program JH Variant