YouTube Video Tutorial
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
The Ivysaur 4-4-8 program is a beginner powerlifting program created by Reddit user /u/ivysaur. It is a 3-day-per-week program that is designed to help you build strength and muscle in the squat, bench press, deadlift, and overhead press.
The program is based on a simple principle: train each lift twice per week, with a day of rest in between. On each workout day, you will perform two lifts, one for the upper body and one for the lower body.
- Squats: 4 sets of 4 reps
- Bench press: 4 sets of 8 reps
- Deadlifts: 4 sets of 4 reps
- Overhead press: 4 sets of 8 reps
You will start each workout with a warm-up. For the first few sets, you will use a lighter weight and gradually increase the weight as you get closer to your working sets. For your working sets, you will use a weight that is challenging but allows you to maintain good form.
Once you have completed your working sets, you will cool down with some light cardio and stretching.
To progress on the Ivysaur 4-4-8 program, you will add weight to your working sets each workout. The amount of weight you add will depend on the lift and your individual progress. For example, you might add 5 pounds to your squat and 2.5 pounds to your bench press each workout.
If you are unable to complete all of your reps and sets on a particular lift, you can deload by reducing the weight by 10%.
The Ivysaur 4-4-8 program is a great option for beginners who are looking to improve their strength and build muscle. It is a simple and effective program that can be used by lifters of all levels.