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Ivysaur 448

by Joshua
3 athletes joined

Program Description

To build strength and athleticism with a focus on Bench

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 21, 2026 10:08
  • Last Edited
    Feb 12, 2026 09:19
Muscle Engagement
Front
Back
MuscleSet
Front Delts
14.9%
Triceps
13.8%
Chest
8.1%
Quadriceps
8.1%
Glutes
8.1%
Hamstrings
8.1%
Middle Delts
8.1%
Lats
8.1%
Upper Back
8.1%
Abs
6.8%
Adductors
4.1%
Biceps
2%
Rear Delts
1.4%
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 8
2
Squat (Barbell)
4
8 reps
-
3
Overhead Press (Dumbbell)
4
8 reps
-
4
Chin-Up (Assisted)
4
8 reps
-
5
Tricep Extension (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
8 reps
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
Barbell Row
4
4 reps
-
4
Lateral Raise (Dumbbell)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 8
2
Squat (Barbell)
4
8 reps
-
3
Overhead Press (Dumbbell)
4
8 reps
-
4
Chin-Up (Assisted)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
8 reps
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
Barbell Row
4
4 reps
-
4
Lateral Raise (Dumbbell)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 8
2
Squat (Barbell)
4
8 reps
-
3
Overhead Press (Dumbbell)
4
8 reps
-
4
Chin-Up (Assisted)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
8 reps
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
Barbell Row
4
4 reps
-
4
Lateral Raise (Dumbbell)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 8
2
Squat (Barbell)
4
8 reps
-
3
Overhead Press (Dumbbell)
4
8 reps
-
4
Chin-Up (Assisted)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
8 reps
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
Barbell Row
4
4 reps
-
4
Lateral Raise (Dumbbell)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
4 reps
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
Barbell Row
4
8 reps
-
4
Lateral Raise (Dumbbell)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 8
2
Squat (Barbell)
4
8 reps
-
3
Overhead Press (Dumbbell)
4
8 reps
-
4
Chin-Up (Assisted)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
4 reps
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
Barbell Row
4
8 reps
-
4
Lateral Raise (Dumbbell)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 8
2
Squat (Barbell)
4
8 reps
-
3
Overhead Press (Dumbbell)
4
8 reps
-
4
Chin-Up (Assisted)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
4 reps
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
Barbell Row
4
8 reps
-
4
Lateral Raise (Dumbbell)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 8
2
Squat (Barbell)
4
8 reps
-
3
Overhead Press (Dumbbell)
4
8 reps
-
4
Chin-Up (Assisted)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
4 reps
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
Barbell Row
4
8 reps
-
4
Lateral Raise (Dumbbell)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 8
2
Squat (Barbell)
4
8 reps
-
3
Overhead Press (Dumbbell)
4
8 reps
-
4
Chin-Up (Assisted)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
-
2
Squat (Barbell)
1
AMRAP
RPE 10
3
Bench Press (Barbell)
3
4 reps
-
4
Bench Press (Barbell)
1
AMRAP
RPE 10
5
Overhead Press (Barbell)
4
8 reps
-
6
Chin-Up (Assisted)
4
4 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
4 reps
-
2
Sumo Deadlift (Barbell)
1
AMRAP
RPE 10
3
Overhead Press (Barbell)
3
4 reps
-
4
Overhead Press (Barbell)
1
AMRAP
RPE 10
5
Barbell Row
4
8 reps
-
6
Bench Press (Dumbbell)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
-
2
Squat (Barbell)
1
AMRAP
RPE 10
3
Bench Press (Barbell)
3
4 reps
-
4
Bench Press (Barbell)
1
AMRAP
RPE 10
5
Overhead Press (Barbell)
4
8 reps
-
6
Chin-Up (Assisted)
4
4 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
4 reps
-
2
Sumo Deadlift (Barbell)
1
AMRAP
RPE 10
3
Overhead Press (Barbell)
3
4 reps
-
4
Overhead Press (Barbell)
1
AMRAP
RPE 10
5
Barbell Row
4
8 reps
-
6
Bench Press (Dumbbell)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
-
2
Squat (Barbell)
1
AMRAP
RPE 10
3
Bench Press (Barbell)
3
4 reps
-
4
Bench Press (Barbell)
1
AMRAP
RPE 10
5
Overhead Press (Barbell)
4
8 reps
-
6
Chin-Up (Assisted)
4
4 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
4 reps
-
2
Sumo Deadlift (Barbell)
1
AMRAP
RPE 10
3
Overhead Press (Barbell)
3
4 reps
-
4
Overhead Press (Barbell)
1
AMRAP
RPE 10
5
Barbell Row
4
8 reps
-
6
Bench Press (Dumbbell)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
-
2
Squat (Barbell)
1
AMRAP
RPE 10
3
Bench Press (Barbell)
3
4 reps
-
4
Bench Press (Barbell)
1
AMRAP
RPE 10
5
Overhead Press (Barbell)
4
8 reps
-
6
Chin-Up (Assisted)
4
4 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
4 reps
-
2
Sumo Deadlift (Barbell)
1
AMRAP
RPE 10
3
Overhead Press (Barbell)
3
4 reps
-
4
Overhead Press (Barbell)
1
AMRAP
RPE 10
5
Barbell Row
4
8 reps
-
6
Bench Press (Dumbbell)
4
8 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
4 Reps
@8
2
Squat (Barbell)
4 Sets
8 Reps
-
3
Overhead Press (Dumbbell)
4 Sets
8 Reps
-
4
Chin-Up (Assisted)
4 Sets
8 Reps
-
5
Tricep Extension (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
Day 2
1
Sumo Deadlift (Barbell)
4 Sets
4 Reps
-
2
Bench Press (Dumbbell)
4 Sets
8 Reps
-
3
Barbell Row
4 Sets
8 Reps
-
4
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
-
Day 3
1
Squat (Barbell)
3 Sets
4 Reps
-
2
Squat (Barbell)
1 Set
AMRAP
@10
3
Bench Press (Barbell)
3 Sets
4 Reps
-
4
Bench Press (Barbell)
1 Set
AMRAP
@10
5
Overhead Press (Barbell)
4 Sets
8 Reps
-
6
Chin-Up (Assisted)
4 Sets
4 Reps
-