lvysaur 4-4-8 linear progression.

What is lvysaur 4-4-8?

lvysaur's 4-4-8 is a fast early-intermediate linear progression for the main barbell lifts. Each lift adds a fixed amount of weight every week, and every lift is trained at two intensities off one number: heavy 4-rep work at your full weight and higher-rep 8-rep work at 90% of it.

The week alternates between an A layout and a B layout across a two-week rotation, so over six training days you squat, bench, press, row, deadlift and chin with a balanced mix of strength and volume. Some days finish a main lift with an AMRAP set to push the progression.

How LiftLab runs lvysaur 4-4-8

• One starting weight per lift drives every set
• 8-rep work held at 90% of your 4-rep weight automatically
• Fixed weekly increment added to every lift
• The A / B week rotation runs on the right days
• AMRAP sets logged and weights plate-rounded to your bar

Who it's for

Lifters who have run out a novice linear progression and want a structured, high-frequency block of fast weekly gains across all the main barbell lifts.

How to get lvysaur 4-4-8 in LiftLab

1. Install LiftLab free from Google PlayLiftLab is an Android app. Download it from Google Play — no account or sign-up needed.
2. Open the Programs tab and browse the catalogThe online program library lives inside the app.
3. Download the lvysaur 4-4-8 planIt's added to your app as a fully editable copy.
4. Enter your starting 4-rep weightsOne weight per lift; set the rounding increment so weights land on real plates.
5. TrainLog sets with the rest timer running; the weekly climb, the 90% volume sets, history and PRs update automatically.

lvysaur 4-4-8 FAQ