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

You'll add
weight quickly.
edit these cells

Inputs
Weight Lifted 135
Reps 1 Must = 1 through 10
Rounding 5 5 = lb, 2.5 = kg

Estimated 4x4 Weight 95

Training Max =
90% of 1RM <-- Use this weight on "Template" tab.
You don't need to know your 1RM or TM, they areOnly
provided forif your own
edit this
For info: Google
information. "Jim Wendler you want to
Estimated 1RM 135
training max" tweak the 4x4
starting weight
Estimated TM 120 calculation.

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

Only edit if you

Edit these values know what
you're doing.
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
Bench 150 160 170 180 190 200 210 220 230
Squat 210 225 240 255 270 285 300 315 330
OHP 95 100 105 110 115 120 125 130 135
Rows 135 145 155 165 175 185 195 205 215
DL 200 215 230 245 260 275 290 305 320

Week A - Weight estimates

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

Bench 4x8 135.0 155.0 170.0 190.0 205.0

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

Bench 3x4+1 150.0 170.0 190.0 210.0 230.0

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

Week B - Weight estimates

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

Bench 4x4 160.0 180.0 200.0 220.0

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

Bench 4x8 145.0 160.0 180.0 200.0

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

p calculating 4x4 weight

W10 W11 W12 W13 W14 W15 W16 W17 W18 W19 W20 W21
240 250 260 270 280 290 300 310 320 330 340 350
345 360 375 390 405 420 435 450 465 480 495 510
140 145 150 155 160 165 170 175 180 185 190 195
225 235 245 255 265 275 285 295 305 315 325 335
335 350 365 380 395 410 425 440 455 470 485 500

W11 W13 W15 W17 W19 W21

250.0 270.0 290.0 310.0 330.0 350.0
325.0 350.0 380.0 405.0 430.0 460.0
130.0 140.0 150.0 160.0 165.0 175.0

225.0 245.0 260.0 280.0 295.0 315.0

350.0 380.0 410.0 440.0 470.0 500.0
145.0 155.0 165.0 175.0 185.0 195.0
210.0 230.0 250.0 265.0 285.0 300.0

250.0 270.0 290.0 310.0 330.0 350.0

360.0 390.0 420.0 450.0 480.0 510.0
130.0 140.0 150.0 160.0 165.0 175.0
W10 W12 W14 W16 W18 W20
215.0 235.0 250.0 270.0 290.0 305.0
300.0 330.0 355.0 385.0 410.0 435.0
140.0 150.0 160.0 170.0 180.0 190.0
225.0 245.0 265.0 285.0 305.0 325.0

240.0 260.0 280.0 300.0 320.0 340.0

310.0 340.0 365.0 390.0 420.0 445.0
125.0 135.0 145.0 155.0 160.0 170.0

215.0 235.0 250.0 270.0 290.0 305.0

335.0 365.0 395.0 425.0 455.0 485.0
140.0 150.0 160.0 170.0 180.0 190.0
205.0 220.0 240.0 255.0 275.0 295.0
W22 W23 W24 W25 W26 W27 W28 W29 W30
360 370 380 390 400 410 420 430 440
525 540 555 570 585 600 615 630 645
200 205 210 215 220 225 230 235 240
345 355 365 375 385 395 405 415 425
515 530 545 560 575 590 605 620 635

W23 W25 W27 W29

370.0 390.0 410.0 430.0
485.0 515.0 540.0 565.0
185.0 195.0 205.0 210.0

335.0 350.0 370.0 385.0

530.0 560.0 590.0 620.0
205.0 215.0 225.0 235.0
320.0 340.0 355.0 375.0

370.0 390.0 410.0 430.0

540.0 570.0 600.0 630.0
185.0 195.0 205.0 210.0
W22 W24 W26 W28 W30
325.0 340.0 360.0 380.0 395.0
465.0 490.0 520.0 545.0 570.0
200.0 210.0 220.0 230.0 240.0
345.0 365.0 385.0 405.0 425.0

360.0 380.0 400.0 420.0 440.0

475.0 500.0 525.0 555.0 580.0
180.0 190.0 200.0 205.0 215.0

325.0 340.0 360.0 380.0 395.0

515.0 545.0 575.0 605.0 635.0
200.0 210.0 220.0 230.0 240.0
310.0 330.0 345.0 365.0 385.0