This is just a training program template showing the principles of a beginner powerlifting program in action. On every workout increase the weight by 10-15% instead of the 5-10lbs listed in the original program. Sure, it's tempting to copy the training programs of those we admire, but always chasing the next "star program" will get you nowhere. J.R. December 2, 2020 14:40. The best workout routine in the world is useless if you don’t actually do it. Each will be increased by 10-15% each workout so you should be using 85% of what you feel you're capable of by the start of week 3. With the rise in popularity of powerlifting in recent years, there has been a profusion of routines that can clutter and overwhelm a beginner who just simply wants to … If you’d like to learn more theory, I’d recommend this article: A 6-Step Guide to Building Training Programs. Pre-Workout – Crucial for this type of workout program because of the length and frequency of your workouts. Graduates of the Ivysaur 4-4-8 program… So how should natural lifters should train to get the best results? You alternate between Workout A and Workout B, leaving one full day of rest between each day of lifting. You have to train often, and across a long period of time. Therefore, the first thing you need to consider: creating a program that will keep you in the game. Consistency in training is the number one factor in getting results. The program itself is very straightforward. Whey Protein – You’re going to need whey protein for post-workout and to have on hand in case you can’t eat a full meal. See what I recommend below; Multivitamins – Do NOT neglect to take your vitamins on this program! Nothing is set in stone. We do have our own 1-on-1 Online Coaching Program where you’ll work with a coach that will build a strength training workout program for your body type and goals, check your form on each exercise via video, and even help you plan out your nutrition too. This is typically three days a week (ie, Mon / Wed / Fri) because it’s easier to schedule, but can also be done A->Rest->B->Rest->Repeat if your schedule allows. Ivysuar 4-4-8 Program Overview Initially shared on Reddit's /r/fitness community by /u/ivysaur, the Ivysaur 4-4-8 Beginner Program was designed to improve upon the foundation laid out by popular "sets of 5" novice lifting programs like Starting Strength and Strong Lifts. Many people ask me for advice on which training program they should start training with. What this means: Do not freak yourself out by worrying if you should do 4 sets or 5 sets of 8 reps or 10 reps. Our advice would be to START with lighter weight and more reps as you learn the movement, and then decide if you want to stay at higher reps and lower weight or vice versa. After the last rep, you should feel close to maxed out with enough energy left to do however many sets you have left. Workout A Reply. Barbell Strength Training. 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