Ivysaur 4-4-8
Also known as: ivysaur · 448 · 4-4-8 · novice · beginner barbell
A novice barbell program with a 5/3/1 flavour — the community "Ivysaur 4-4-8". Three full-body days a week; the main lifts run two sets of four plus an AMRAP set of eight, and you add weight every session. The rep-out set builds work capacity while you're still progressing session to session.
Free during beta · auto progression, rest timers & PR tracking built in
How progression works
DropSet runs this progression for you — every session's weights are computed automatically from your training maxes and logged AMRAP sets.
Ivysaur 4-4-8 — every set, every session
Percentages are of your training max (TM). AMRAP = as many reps as possible on the final set.
Day A
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 2×4 1×8–12+ AMRAP | 2:30 |
| Bench Press (Barbell) | 2×4 1×8–12+ AMRAP | 2:30 |
| Deadlift (Barbell) | 2×4 1×8–12+ AMRAP | 2:30 |
| Chin Up | 2×8+ AMRAP | 2:30 |
Day B
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 2×4 1×8–12+ AMRAP | 2:30 |
| Overhead Press (Barbell) | 2×4 1×8–12+ AMRAP | 2:30 |
| Pendlay Row (Barbell) | 2×4 1×8–12+ AMRAP | 2:30 |
| Bicep Curl (Barbell) | 2×8–12 | 2:30 |
Day C
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 2×4 1×8–12+ AMRAP | 2:30 |
| Bench Press (Barbell) | 2×4 1×8–12+ AMRAP | 2:30 |
| Deadlift (Barbell) | 2×4 1×8–12+ AMRAP | 2:30 |
| Chin Up | 2×8+ AMRAP | 2:30 |
Source: Ivysaur 4-4-8 — community novice routine (r/Fitness).
DropSet is not affiliated with or endorsed by the program's author. The program structure (sets, reps, exercise selection) is presented as published methodology.
Run Ivysaur 4-4-8 in DropSet
Training-max calculation, AMRAP tracking, automatic progression, plate calculator and rest timers — the whole program, ready to log.
