lvysaur 4-4-8 Program | Dr Workout

	A	B	D	F	H	J	L	N	P	R	T	V	X
1	Enter your starting weights for week 1. All the rest will be calculated for you, rounding down to the nearest 5lb. Check the box to the right of the weight if you hit 8+ reps on an AMRAP set, and the next week's progression will be adjusted accordingly. If you wish to deload, do so by manually adjusting the target weight for the week and exercise in question. This spreadsheet differs from Ivysaur's 448 only in that there is an extra session of rows and AMRAP-based progression for rows on Week A, Day 3.
2	4x4 Target Weights
3		1	2	3	4	5	6	7	8	9	10	11	12
4	Bench	100	110	120	130	140	150	160	170	180	190	200	210
5	Squat	100	115	130	145	160	175	190	205	220	235	250	265
6	Overhead	100	105	110	115	120	125	130	135	140	145	150	155
7	Rows	100	110	120	130	140	150	160	170	180	190	200	210
8	Deadlift	100	115	130	145	160	175	190	205	220	235	250	265
9
10	Week A
11		1		3		5		7		9		11
12	Chinups 4x8	BW		BW		BW		BW		BW		BW
13	Squat 4x8	80		105		135		160		185		215
14	OHP 4x8	85		95		105		110		120		130
15	Bench 4x4	90		110		130		150		170		190
16
17	Chinups 4x8	BW		BW		BW		BW		BW		BW
18	Squat 2x8	85		110		135		165		190		220
19	Rows 4x8	85		115		135		155		175		195
20	OHP 4x4	95		105		115		125		135		145
21	Bench 4x8	90		105		120		140		155		175
22	DL 4x4	90		130		160		190		220		250
23
24	Bench 3x4 + 1xAMRAP	100		120		140		160		180		200
25	Squat 3x4 + 1xAMRAP	100		130		160		190		220		250
26	Rows 3x4 + 1xAMRAP	100		120		140		160		180		200
27	OHP 4x8	90		95		105		115		125		135
28	Chinups 4x8	BW		BW		BW		BW		BW		BW
29
30	Week B
31			2		4		6		8		10		12
32	Chinups 4x8		BW		BW		BW		BW		BW		BW
33	Squat 2x8		90		120		145		175		200		225
34	OHP 4x4		100		110		120		130		140		150
35	Rows 4x4		105		125		145		165		185		205
36	DL 4x8		95		120		150		175		200		230
37	Bench 4x8		90		110		125		145		165		180
38
39	Chinups 4x8		BW		BW		BW		BW		BW		BW
40	Squat 4x8		95		125		150		180		205		230
41	OHP 4x8		90		100		110		115		125		135
42	Bench 4x4		105		125		145		165		185		205
43
44	DL 3x4 + 1xAMRAP		115		145		175		205		235		265
45	OHP 3x4 + 1xAMRAP		105		115		125		135		145		155
46	Chinups 4x8		BW		BW		BW		BW		BW		BW
47	Squat 2x8		100		130		155		180		210		235
48	Rows 4x8		110		130		150		170		190		210
49	Bench 4x8		110		130		150		170		190		210