lvysaur 4-4-8 Program Spreadsheet - LiftVault.com
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lvysaur 4-4-8 Program
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4
Variables
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8 rep weight
90%
of 4 rep weight
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Progression
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Squat/Deadlift
15
lb/week
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Bench/Row10
lb/week
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OHP5
lb/week
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Starting Weight (4 sets of 4 reps)
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WeekW1W2W3W4W5W6W7W8W9W10W11W12W13W14W15W16W17W18W19W20W21W22W23W24W25W26W27W28W29W30
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Bench65758595105115125135145155165175185195205215225235245255265275285295305315325335345355
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Squat658095110125140155170185200215230245260275290305320335350365380395410425440455470485500
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OHP4550556065707580859095100105110115120125130135140145150155160165170175180185190
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Rows65758595105115125135145155165175185195205215225235245255265275285295305315325335345355
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DL85100115130145160175190205220235250265280295310325340355370385400415430445460475490505520
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Week A - Weight estimates
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W1W3W5W7W9W11W13W15W17W19W21W23W25W27W29
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Bench 4x46585105125145165185205225245265285305325345
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Squat 4x85986113140167194221248275302329356383410437
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OHP 4x841505968778695104113122131140149158167
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Chinups 4x8
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Bench 4x8597795113131149167185203221239257275293311
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DL 4x485115145175205235265295325355385415445475505
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OHP 4x4455565758595105115125135145155165175185
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Rows 4x8597795113131149167185203221239257275293311
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Bench 3x4+1
6585105125145165185205225245265285305325345
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Squat 3x4+1
6595125155185215245275305335365395425455485
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OHP 4x841505968778695104113122131140149158167
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Chinups 4x4
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Week B - Weight estimates
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W2W4W6W8W10W12W14W16W18W20W22W24W26W28W30
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Bench 4x86886104122140158176194212230248266284302320
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DL 4x890117144171198225252279306333360387414441468
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OHP 4x45060708090100110120130140150160170180190
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Rows 4x47595115135155175195215235255275295315335355
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Bench 4x47595115135155175195215235255275295315335355
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Squat 4x87299126153180207234261288315342369396423450
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OHP 4x845546372819099108117126135144153162171
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Chinups 4x8
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Bench 4x86886104122140158176194212230248266284302320
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DL 3x4+1100130160190220250280310340370400430460490520
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OHP 3x4+15060708090100110120130140150160170180190
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Rows 4x86886104122140158176194212230248266284302320
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