Program Description
ALL CREDIT TO U/IVYSAUR - I AM NOT THE ORIGINAL CREATOR AND THIS IS ADAPTATION FOR EASE OF USE. The target audience for this routine is people who can usually lift 4+ days a week and looking for progression after the Ivysaur 4-4-8 Beginner Program. The dynamic progression rate means it can work just as well for beginners. but volume is heavy. - The program dynamically adjusts the recommended weekly progression/deload rate based on your week-to-week performance on AMRAP sets. This allows the program to operate effectively if you're progressing rapidly or slowly. - Each workout contains muscle groups that weren't used in the previous workout, meaning they can be performed on consecutive days with a reduced need to worry about fatigue. - Splitting muscles into two groups (rather than 3+ like PPL or other programs) allows you to hit every muscle twice a week even if you can only get into the gym 4 days. - Like my other routines, this Push/Pull is balanced to favor an aesthetic look. - Like my other routines (again), this Push/Pull offers a high weight day and a high volume day for each muscle group, each cycle. Progression Schema: - Primary Daily Lift (3 total sets): +10lb to next week if you beat assigned reps by 2 on your AMRAP, +20lb if you beat assigned reps by 5. - Secondary Daily Lifts (5 total sets): +5lb to next week if you beat assigned reps by 2 on your AMRAP, +10lb if you beat assigned reps by 5. - Accessory Work: Adjust the weight as needed to make each set challenging. Don't stress over progression. Note for total beginners: Accessories optional for first few weeks. - If you miss a rep on Sets 1-2, drop 10lb for next week. If you miss a rep on Sets 3-5, drop 5lb. -4 rep set progress does not impact 8 rep set progress, and vice versa.
Program Overview
- LevelNovice, Intermediate
- GoalPowerlifting, Powerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedJan 05, 2025 08:59
- Last EditedJun 18, 2025 08:45
Summary
Elevate your training with Ivysaur’s Intermediate PPL, a dynamic 12-week program designed for those ready to push their limits. Committing to four days a week, you'll engage in a balanced blend of push, pull, and leg workouts, focusing on compound movements like squats, deadlifts, and bench presses to build strength and muscle. Each session includes structured rep schemes and AMRAP challenges, ensuring progressive overload and consistent gains. Perfect for lifters looking to enhance their performance and achieve their fitness goals with confidence.
