Ivysaur’s Intermediate PPL

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