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    Lvysaur 4-4-8 Program Spreadsheet With Calculator

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    loxowe6416
    This document provides a 30-week lifting program with progression guidelines. It includes starting weights and estimated weights for 4 sets of 4 reps and 4 sets of 8 reps for the bench press, squat, overhead press, rows, and deadlift each week. The program progresses weights weekly using specific pound/kilogram increases. Rest periods and repetition schemes also vary between exercises and weeks.

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    Lvysaur 4-4-8 Program Spreadsheet With Calculator

    Uploaded by

    loxowe6416
    8 views8 pages
    This document provides a 30-week lifting program with progression guidelines. It includes starting weights and estimated weights for 4 sets of 4 reps and 4 sets of 8 reps for the bench press, squat, overhead press, rows, and deadlift each week. The program progresses weights weekly using specific pound/kilogram increases. Rest periods and repetition schemes also vary between exercises and weeks.

    Original Description:

    Original Title

    Lvysaur 4-4-8 Program Spreadsheet With Calculator - LiftVault.com

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    This document provides a 30-week lifting program with progression guidelines. It includes starting weights and estimated weights for 4 sets of 4 reps and 4 sets of 8 reps for the bench press, squat, overhead press, rows, and deadlift each week. The program progresses weights weekly using specific pound/kilogram increases. Rest periods and repetition schemes also vary between exercises and weeks.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xlsx, pdf, or txt
    8 views8 pages

    Lvysaur 4-4-8 Program Spreadsheet With Calculator

    Uploaded by

    loxowe6416
    This document provides a 30-week lifting program with progression guidelines. It includes starting weights and estimated weights for 4 sets of 4 reps and 4 sets of 8 reps for the bench press, squat, overhead press, rows, and deadlift each week. The program progresses weights weekly using specific pound/kilogram increases. Rest periods and repetition schemes also vary between exercises and weeks.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xlsx, pdf, or txt
    of 8

    Don't use this for accessories - start those at a weight that is very easy.

    You'll add weight quickly.


    edit these cells Important: Do Not Edit These Values U
    Sourced from ExRx
    Inputs Reps
    Weight Lifted 135 ###
    Reps 1 Must = 1 through 10 ###
    Rounding 5 5 = lb, 2.5 = kg ###
    ###
    Estimated 4x4 Weight 95 <-- Use this weight on "Template"
    ###
    You don't need to know your 1RM or TM, they are provided for your own ###
    information.
    Estimated 1RM 135 ###
    Estimated TM 120 ###
    ###
    4x4 % of TM 80% ###
    To make your own copy: Log in to a Google Account --> Access desired sheet --> File --> Copy *full details
    lvysaur 4-4-8 Program

    Edit these values

    Variables
    8 rep weight 90% of 4 rep weight

    If using lb, use 15/10/5. If using kg, use 7.5/5.0/2.5


    Progression kg lb
    Squat/Deadlift 15 per week 7.5 15
    Bench/Row 10 per week 5.0 10
    OHP 5 per week 2.5 5

    Rounding 5 5 = lb, 2.5 = kg

    Starting Weight (4 sets of 4 reps) <-- Use "Starting Weight Calculation" if you need help calculating 4x4 weight
    Week W1 W2 W3 W4 W5 W6 W7 W8 W9 W10 W11
    Bench 150 160 170 180 190 200 210 220 230 240 250
    Squat 210 225 240 255 270 285 300 315 330 345 360
    OHP 95 100 105 110 115 120 125 130 135 140 145
    Rows 135 145 155 165 175 185 195 205 215 225 235
    DL 200 215 230 245 260 275 290 305 320 335 350

    Week A - Weight estimates


    W1 W3 W5 W7 W9 W11
    Bench 4x4 150.0 170.0 190.0 210.0 230.0 250.0
    Squat 4x8 190.0 215.0 245.0 270.0 295.0 325.0
    OHP 4x8 85.0 95.0 105.0 115.0 120.0 130.0
    Chinups 4x8

    Bench 4x8 135.0 155.0 170.0 190.0 205.0 225.0


    DL 4x4 200.0 230.0 260.0 290.0 320.0 350.0
    OHP 4x4 95.0 105.0 115.0 125.0 135.0 145.0
    Rows 4x8 120.0 140.0 160.0 175.0 195.0 210.0

    Bench 3x4+1 150.0 170.0 190.0 210.0 230.0 250.0


    Squat 3x4+1 210.0 240.0 270.0 300.0 330.0 360.0
    OHP 4x8 85.0 95.0 105.0 115.0 120.0 130.0
    Chinups 4x4

    Week B - Weight estimates


    W2 W4 W6 W8 W10
    Bench 4x8 145.0 160.0 180.0 200.0 215.0
    DL 4x8 195.0 220.0 250.0 275.0 300.0
    OHP 4x4 100.0 110.0 120.0 130.0 140.0
    Rows 4x4 145.0 165.0 185.0 205.0 225.0

    Bench 4x4 160.0 180.0 200.0 220.0 240.0


    Squat 4x8 205.0 230.0 255.0 285.0 310.0
    OHP 4x8 90.0 100.0 110.0 115.0 125.0
    Chinups 4x8

    Bench 4x8 145.0 160.0 180.0 200.0 215.0


    DL 3x4+1 215.0 245.0 275.0 305.0 335.0
    OHP 3x4+1 100.0 110.0 120.0 130.0 140.0
    Rows 4x8 130.0 150.0 165.0 185.0 205.0
    e --> Copy *full details here* - Thanks,

    ating 4x4 weight


    W12 W13 W14 W15 W16 W17 W18 W19 W20 W21 W22 W23 W24 W25
    260 270 280 290 300 310 320 330 340 350 360 370 380 390
    375 390 405 420 435 450 465 480 495 510 525 540 555 570
    150 155 160 165 170 175 180 185 190 195 200 205 210 215
    245 255 265 275 285 295 305 315 325 335 345 355 365 375
    365 380 395 410 425 440 455 470 485 500 515 530 545 560

    W13 W15 W17 W19 W21 W23 W25


    270.0 290.0 310.0 330.0 350.0 370.0 390.0
    350.0 380.0 405.0 430.0 460.0 485.0 515.0
    140.0 150.0 160.0 165.0 175.0 185.0 195.0

    245.0 260.0 280.0 295.0 315.0 335.0 350.0


    380.0 410.0 440.0 470.0 500.0 530.0 560.0
    155.0 165.0 175.0 185.0 195.0 205.0 215.0
    230.0 250.0 265.0 285.0 300.0 320.0 340.0

    270.0 290.0 310.0 330.0 350.0 370.0 390.0


    390.0 420.0 450.0 480.0 510.0 540.0 570.0
    140.0 150.0 160.0 165.0 175.0 185.0 195.0
    W12 W14 W16 W18 W20 W22 W24
    235.0 250.0 270.0 290.0 305.0 325.0 340.0
    330.0 355.0 385.0 410.0 435.0 465.0 490.0
    150.0 160.0 170.0 180.0 190.0 200.0 210.0
    245.0 265.0 285.0 305.0 325.0 345.0 365.0

    260.0 280.0 300.0 320.0 340.0 360.0 380.0


    340.0 365.0 390.0 420.0 445.0 475.0 500.0
    135.0 145.0 155.0 160.0 170.0 180.0 190.0

    235.0 250.0 270.0 290.0 305.0 325.0 340.0


    365.0 395.0 425.0 455.0 485.0 515.0 545.0
    150.0 160.0 170.0 180.0 190.0 200.0 210.0
    220.0 240.0 255.0 275.0 295.0 310.0 330.0
    W26 W27 W28 W29 W30
    400 410 420 430 440
    585 600 615 630 645
    220 225 230 235 240
    385 395 405 415 425
    575 590 605 620 635

    W27 W29
    410.0 430.0
    540.0 565.0
    205.0 210.0

    370.0 385.0
    590.0 620.0
    225.0 235.0
    355.0 375.0

    410.0 430.0
    600.0 630.0
    205.0 210.0
    W26 W28 W30
    360.0 380.0 395.0
    520.0 545.0 570.0
    220.0 230.0 240.0
    385.0 405.0 425.0

    400.0 420.0 440.0


    525.0 555.0 580.0
    200.0 205.0 215.0

    360.0 380.0 395.0


    575.0 605.0 635.0
    220.0 230.0 240.0
    345.0 365.0 385.0

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