Modified Ivysaur 4-4-8 Program

[Modified Ivysaur 4-4-8 Program][Andrew Ryan]

Weekly Progression Rate:
Deadlift / Squat			: 10lbs
Bench / OHP / Chin Up / Row	: 5lbs

Rules:
1.	8 rep weight = 90% of 4 rep weight (Round Up!)
2.	If you hit 8+ reps on an AMRAP set, double next week's progression rate for that exercise.
3.	Add 15lbs to Deadlift / Squat after you complete the AMRAP set for that lift.
4.	Add 5lbs to Bench Press / Overhead Press / Bent Over Rows / Chin Ups after completing 3 days of the routine.

(+SS means Super Set / DB means Dumbbell)

A Day -

Bench Press				4 x 4		+SS DB ROW					4 x 4
Squat					4 x 8		+SS DB Shrugs				4 x 8
Overhead Press			4 x 8		+SS Body-Weight Chin-Ups	4 x 4 (do quickly with full range of motion)


B Day -

Bench Press				4 x 8		+SS DB Row					4 x 8
Squat					3 x 4		+SS Rear Delt Flyes			4 x 8
Deadlift				1 x 5		^
Overhead Press			4 x 4		+SS Weighted Chin Ups		4 x 4

[Modified Ivysaur 4-4-8 Program][Andrew Ryan]