quickly.

edit these cells Important: Do Not Edit These Va

Sourced from ExRx
Inputs Reps
Weight Lifted 180 ###
Reps 1 Must = 1 through 10 ###
Rounding 2.5 5 = lb, 2.5 = kg ###
###

Estimated 4x4 Weight 130 <-- Use this weight on "Template" tab.###
###
You don't need to know your 1RM or TM, they are provided for your own information.
Estimated 1RM 180 ###
Estimated TM 163 ###
###
4x4 % of TM 80% ###
To make your own copy: Log in to a Google Account --> Access desired sheet --> File --> Copy *full details here* - Tha
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 10 per week 5.0 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 100 110 120 130 140 150 160 170 180
Squat 160 170 180 190 200 210 220 230 240
OHP 70 75 80 85 90 95 100 105 110
Rows 80 90 100 110 120 130 140 150 160
DL 180 190 200 210 220 230 240 250 260

Week A - Weight estimates

W1 W3 W5 W7 W9
Bench 4x4 100.0 120.0 140.0 160.0 180.0
Squat 4x8 145.0 160.0 180.0 200.0 215.0
OHP 4x8 65.0 70.0 80.0 90.0 100.0
Chinups 4x8

Bench 4x8 90.0 110.0 125.0 145.0 160.0

DL 4x4 180.0 200.0 220.0 240.0 260.0
OHP 4x4 70.0 80.0 90.0 100.0 110.0
Rows 4x8 70.0 90.0 110.0 125.0 145.0

Bench 3x4+1 100.0 120.0 140.0 160.0 180.0

Squat 3x4+1 160.0 180.0 200.0 220.0 240.0
OHP 4x8 65.0 70.0 80.0 90.0 100.0
Chinups 4x4

Week B - Weight estimates

W2 W4 W6 W8
Bench 4x8 100.0 115.0 135.0 155.0
DL 4x8 170.0 190.0 205.0 225.0
OHP 4x4 75.0 85.0 95.0 105.0
Rows 4x4 90.0 110.0 130.0 150.0

Bench 4x4 110.0 130.0 150.0 170.0

Squat 4x8 155.0 170.0 190.0 205.0
OHP 4x8 70.0 75.0 85.0 95.0
Chinups 4x8

Bench 4x8 100.0 115.0 135.0 155.0

DL 3x4+1 190.0 210.0 230.0 250.0
OHP 3x4+1 75.0 85.0 95.0 105.0
Rows 4x8 80.0 100.0 115.0 135.0
Copy *full details here* - Thanks, Lift Vault

p calculating 4x4 weight

W10 W11 W12 W13 W14 W15 W16 W17 W18 W19 W20 W21
190 200 210 220 230 240 250 260 270 280 290 300
250 260 270 280 290 300 310 320 330 340 350 360
115 120 125 130 135 140 145 150 155 160 165 170
170 180 190 200 210 220 230 240 250 260 270 280
270 280 290 300 310 320 330 340 350 360 370 380

W11 W13 W15 W17 W19 W21

200.0 220.0 240.0 260.0 280.0 300.0
235.0 250.0 270.0 290.0 305.0 325.0
110.0 115.0 125.0 135.0 145.0 155.0

180.0 200.0 215.0 235.0 250.0 270.0

280.0 300.0 320.0 340.0 360.0 380.0
120.0 130.0 140.0 150.0 160.0 170.0
160.0 180.0 200.0 215.0 235.0 250.0

200.0 220.0 240.0 260.0 280.0 300.0

260.0 280.0 300.0 320.0 340.0 360.0
110.0 115.0 125.0 135.0 145.0 155.0

W10 W12 W14 W16 W18 W20

170.0 190.0 205.0 225.0 245.0 260.0
245.0 260.0 280.0 295.0 315.0 335.0
115.0 125.0 135.0 145.0 155.0 165.0
170.0 190.0 210.0 230.0 250.0 270.0

190.0 210.0 230.0 250.0 270.0 290.0

225.0 245.0 260.0 280.0 295.0 315.0
105.0 115.0 120.0 130.0 140.0 150.0

170.0 190.0 205.0 225.0 245.0 260.0

270.0 290.0 310.0 330.0 350.0 370.0
115.0 125.0 135.0 145.0 155.0 165.0
155.0 170.0 190.0 205.0 225.0 245.0
W22 W23 W24 W25 W26 W27 W28 W29 W30
310 320 330 340 350 360 370 380 390
370 380 390 400 410 420 430 440 450
175 180 185 190 195 200 205 210 215
290 300 310 320 330 340 350 360 370
390 400 410 420 430 440 450 460 470

W23 W25 W27 W29

320.0 340.0 360.0 380.0
340.0 360.0 380.0 395.0
160.0 170.0 180.0 190.0

290.0 305.0 325.0 340.0

400.0 420.0 440.0 460.0
180.0 190.0 200.0 210.0
270.0 290.0 305.0 325.0

320.0 340.0 360.0 380.0

380.0 400.0 420.0 440.0
160.0 170.0 180.0 190.0

W22 W24 W26 W28 W30

280.0 295.0 315.0 335.0 350.0
350.0 370.0 385.0 405.0 425.0
175.0 185.0 195.0 205.0 215.0
290.0 310.0 330.0 350.0 370.0

310.0 330.0 350.0 370.0 390.0

335.0 350.0 370.0 385.0 405.0
160.0 165.0 175.0 185.0 195.0

280.0 295.0 315.0 335.0 350.0

390.0 410.0 430.0 450.0 470.0
175.0 185.0 195.0 205.0 215.0
260.0 280.0 295.0 315.0 335.0