Free personalized workout plan

Dark Horse Program

By Myworkouts

Experience
Advanced (3+ years)
Time
91 minutes/day | 4 days/week
Good for
Gain Strength, Powerlifting, Athletic Performance
Equipment
Lying Leg Curl Machine, Box, Bodyweight, 1 x Kettlebell, Seated Leg Curl Machine, Pull up bar, Barbell, 45 Degree Leg Press Machine, Hi-Lo Pulley Cable Machine, Straight Bar Attachment, Rope Cable Machine, Tricep Press Down Bar (V-Shaped) Attachment, Flat Bench, Medicine Ball, Single D-Handle Attachment, Row Cable Machine, Triangle Lat/Low Row Attachment, 2 x Dumbbell, Machine, Jump Rope, Squat Rack, Incline Bench
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
Description


Hamstrings, Quads, Hip Flexors, Abs, Back (Lower), Lats, Biceps, Triceps

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10 min Conditioning work

5 x Skip 30s, 5 box jumps, 3 pull-ups

Lying Leg Curls
5 sets, 8-12 reps, (rest 60s)
Max Effort
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Box Squat
5 sets, 3 reps, (rest 60s)
3 RM Max Effort
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Lying Knee Raise (on floor)
5 sets, 12 reps, (rest 60s)
Max Effort
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Kettlebell Swing
5 sets, 10 reps, (rest 60s)
Max Effort
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Standing Leg Curl
3 sets, 8-12 reps, (rest 60s)
Volume
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Box Squat
3 sets, 3 reps, (rest 60s)
Volume
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Hanging Leg Raise
3 sets, 12 reps, (rest 60s)
Volume
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Kettlebell Swing
3 sets, 10 reps, (rest 60s)
Volume
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Barbell Deadlift
1 set, 3 reps, (rest 60s)
Dynamic Effort 50% of 1RM Add Bands
Time between exercises: 60s
Show Alternative Exercises
Circuit
Pull-up
3 sets, 35 reps, (rest 60s)
Assistance Overhand 35 reps in the totality of 3 sets not 35 reps for 3 sets
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
45 Degree Leg Press
3 sets, 12 reps, (rest 60s)
Assistance Any leg press machine will do
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Circuit
Cable Biceps Curl
3 sets, 12 reps, (rest 60s)
Assistance
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Cable Triceps Pressdown
3 sets, 12 reps, (rest 60s)
Assistance
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises

Lats, Chest, Abs, Shoulders, Forearms

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Conditioning (10m)

EMOM 10m: 5 wall balls, 3 burpees, 5 pushups

Barbell Pendlay Row
6 sets, 5-8 reps, (rest 60s)
Max Effort (30m)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Barbell Bench Press
6 sets, 1 reps, (rest 60s)
Max Effort (30m) 1 RM
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
V-up
3. V-up
6 sets, 10 reps, (rest 60s)
Max Effort (30m)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Medicine Ball Slam
6 sets, 12 reps, (rest 60s)
Max Effort (30m)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Barbell Pendlay Row
3 sets, 5-8 reps, (rest 60s)
Volume (15m)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Barbell Bench Press
3 sets, 5 reps, (rest 60s)
Volume (15m)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
V-up
7. V-up
3 sets, 10 reps, (rest 60s)
Volume (15m)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Medicine Ball Slam
3 sets, 12 reps, (rest 60s)
Volume (15m)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Standing Barbell Military Press (AKA Overhead Press)
1 set, 3 reps, (rest 60s)
Dynamic Effort (10m) EMOMx10minutes 50% of 1RM
Time between exercises: 60s
Show Alternative Exercises
Chin-up
1 set, 45 reps, (rest 60s)
Assistance (10-20m) 45 reps in the totality of 3 sets not 45 reps for 3 sets
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Circuit
Cable Standing Fly
3 sets, 12 reps, (rest 60s)
Assistance (10-20m)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Seated Cable Row
3 sets, 12 reps, (rest 60s)
Assistance (10-20m)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Farmer's Walk
3 sets, 20 reps, (rest 60s)
Assistance (10-20m)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises

Quads, Back (Lower), Obliques, Calves, Lats, Shoulders, Hamstrings

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Conditioning (10m)

200m row, 10 x cleans (95), 10x1-arm kettlebell snatches, 200m row

Machine Hack Squat
4 sets, 12-15 reps, (rest 60s)
Max Effort
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Barbell Sumo Deadlift
4 sets, 5 reps, (rest 60s)
Max Effort 5RM
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises

No media available

4 sets, 20 reps, (rest 60s)
Max Effort Per side
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Jump Rope: Basic Hop
4 sets, 30s, (rest 60s)
Max Effort
Time between exercises: 60s
Show Alternative Exercises
Machine Hack Squat
3 sets, 12-15 reps, (rest 60s)
Volume
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Barbell Sumo Deadlift
3 sets, 10 reps, (rest 60s)
Volume
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises

No media available

3 sets, 20s, (rest 60s)
Volume Per side
Time between exercises: 60s
Show Alternative Exercises
Jump Rope: Basic Hop
3 sets, 30s, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Back Squat
1 set, 3 reps, (rest 60s)
Dynamic Effort 50% of 1RM Add Bands
Time between exercises: 60s
Show Alternative Exercises
Pull-up
1 set, 40 reps, (rest 60s)
Assistance Ring 40 reps in the totality of 3 sets not 40 reps for 3 sets
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Circuit
Dumbbell Lateral Raise
3 sets, 12 reps, (rest 60s)
Assistance
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Rear Delt Raise
3 sets, 12 reps, (rest 60s)
Assistance
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Lying Leg Curls
3 sets, 12 reps, (rest 60s)
Assistance
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises

Lats, Shoulders, Obliques, Back (Upper), Chest, Hamstrings

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Conditioning (10m)

EMOM: 5 Squat Thrusters, 3 burpees, 2 ring pull-ups

Weighted Chin-up
5 sets, 8-12 reps, (rest 60s)
Max Effort
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Barbell Push Press
5 sets, 3 reps, (rest 60s)
Max Effort 3RM
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Cable Woodchop
5 sets, 10 reps, (rest 60s)
Max Effort
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Kettlebell One-Arm Snatch
5 sets, 12 reps, (rest 60s)
Max Effort
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Weighted Chin-up
3 sets, 8-12 reps, (rest 60s)
Volume
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Barbell Push Press
3 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Cable Woodchop
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Kettlebell One-Arm Snatch
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Wide-Grip Barbell Bench Press
1 set, 3 reps, (rest 60s)
Dynamic Effort (10m)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Circuit
Incline Dumbbell Press
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Bent Over Two-Dumbbell Row
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Dumbbell Bench Press
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Barbell Snatch High Pull
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises

Date Created: Fri Oct 15 2021 20:04:45 GMT+0000 (Coordinated Universal Time)


Last Updated: Fri Oct 15 2021 20:04:45 GMT+0000 (Coordinated Universal Time)

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