Week 1, day 1
MondayThis workout’s sets follow from your answers on the day.
Ivysaur 4-4-8
Three full-body days a week alternate fours and eights, doubling weekly weight increases after an eight-rep checkpoint.
Not sure it’s for you? See programs like it, ranked for you →Your numbers
Worked out for an example lifter who squats 100 kg × 5, benches 75 kg × 5, deadlifts 130 kg × 5 and presses 50 kg × 5. Change any number to see your own.
Starting weights
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Details
The program’s usual settings
Week by week
Every workout, as Catalyst would give it to you.
Ivysaur 4-4-8 asks you questions before this workout, so its sets follow from your answers on the day.
The schedule
3 workouts a week, on Mon, Wed, Fri.
| Week | Mon | Wed | Fri |
|---|---|---|---|
| 1 | day 1 | day 2 | day 3 |
| 2 | day 1 | day 2 | day 3 |
Then it starts again from week 1, carrying on from the weights you reached.
How it works
The program’s own rules, as Catalyst runs them.
Use nine tenths of the current four-rep weight for eight-rep work. Weekly base increases are fifteen pounds for squat and deadlift, ten for bench and row, and five for press. At the AMRAP check, eight or more reps doubles the base increase. After three consecutive failed workouts, decide which work gets a ten-percent reduction for one workout and how to retry before continuing. Plan extra work yourself. If you choose rows instead of chin-ups, use an underhand grip.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Barbell
- Flat bench
- Pull-up bar
- Squat rack
Not sure it’s the one?
See every program like it ranked for what you want, how often you train and what you have, each with why it fits and what doesn’t. Compare any three side by side.
Run Ivysaur 4-4-8 in Catalyst
Every set ready. Every weight right.
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