Dark Horse Program

Google Sheet Workout Export

By Brian Alsruhe

Experience Advanced (3+ years)
Time 108 minutes/day | 4 days/week
Goals
Equipment

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Average Exertion
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60%
Average Cardio Intensity
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30%

Brian Alsruhe (Maryland’s strongest man) is a gym owner and strength coach from Maryland that has been producing lots of great free content for the lifting community. The Dark Horse program is generally organized as an upper/lower split with each of the 4 days based around a major compound movement (squat, bench press, deadlift, or overhead press).

This is a complicated program and it is highly recommended you head over to the Dark Horse program page to view Brian’s video instructions for the program.

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Description

Media

Week 1 Overview

Day 5:

Rest

Day 6:

Rest

Day 7:

Rest



10 min Conditioning work

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

ExerciseSetsRepsRest
1.Lying Leg Curls

See Exercise Notes

5 sets8-12 reps60s
2.Box Squat

See Exercise Notes

5 sets3 reps60s
3.Lying Knee Raise (on floor)

See Exercise Notes

5 sets12 reps60s
4.Kettlebell Swing

See Exercise Notes

5 sets10 reps60s
5.Standing Leg Curl

See Exercise Notes

3 sets8-12 reps60s
6.Box Squat

See Exercise Notes

3 sets3 reps60s
7.Hanging Leg Raise

See Exercise Notes

3 sets12 reps60s
8.Kettlebell Swing

See Exercise Notes

3 sets10 reps60s
9.Barbell Deadlift

See Exercise Notes

1 set3 reps60s

Circuit #10 - 3 rounds

Rest 60s between rounds

10A.Pull-up

See Exercise Notes

3 rounds35 reps0s
10B.45 Degree Leg Press

See Exercise Notes

3 rounds12 reps60s

Circuit #11 - 3 rounds

Rest 60s between rounds

11A.Cable Biceps Curl

See Exercise Notes

3 rounds12 reps0s
11B.Cable Triceps Pressdown

See Exercise Notes

3 rounds12 reps60s

Conditioning (10m)

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

ExerciseSetsRepsRest
1.Barbell Pendlay Row

See Exercise Notes

6 sets5-8 reps60s
2.Barbell Bench Press

See Exercise Notes

6 sets1 reps60s
3.V-up

See Exercise Notes

6 sets10 reps60s
4.Medicine Ball Slam

See Exercise Notes

6 sets12 reps60s
5.Barbell Pendlay Row

See Exercise Notes

3 sets5-8 reps60s
6.Barbell Bench Press

See Exercise Notes

3 sets5 reps60s
7.V-up

See Exercise Notes

3 sets10 reps60s
8.Medicine Ball Slam

See Exercise Notes

3 sets12 reps60s
9.Standing Barbell Military Press (AKA Overhead Press)

See Exercise Notes

1 set3 reps60s
10.Chin-up

See Exercise Notes

1 set45 reps60s

Circuit #11 - 3 rounds

Rest 60s between rounds

11A.Cable Standing Fly

See Exercise Notes

3 rounds12 reps0s
11B.Seated Cable Row

See Exercise Notes

3 rounds12 reps60s
12.Farmer's Walk

See Exercise Notes

3 sets20 reps60s

Conditioning (10m)

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

ExerciseSetsRepsRest
1.Machine Hack Squat

See Exercise Notes

4 sets12-15 reps60s
2.Barbell Sumo Deadlift

See Exercise Notes

4 sets5 reps60s
3.Side Plank

See Exercise Notes

4 sets20 reps60s
4.Jump Rope: Basic Hop

See Exercise Notes

4 sets30s60s
5.Machine Hack Squat

See Exercise Notes

3 sets12-15 reps60s
6.Barbell Sumo Deadlift

See Exercise Notes

3 sets10 reps60s
7.Side Plank

See Exercise Notes

3 sets20s60s
8.Jump Rope: Basic Hop
3 sets30s60s
9.Barbell Back Squat

See Exercise Notes

1 set3 reps60s
10.Pull-up

See Exercise Notes

1 set40 reps60s

Circuit #11 - 3 rounds

Rest 60s between rounds

11A.Dumbbell Lateral Raise

See Exercise Notes

3 rounds12 reps0s
11B.Rear Delt Raise

See Exercise Notes

3 rounds12 reps0s
11C.Lying Leg Curls

See Exercise Notes

3 rounds12 reps60s

Conditioning (10m)

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

ExerciseSetsRepsRest
1.Weighted Chin-up

See Exercise Notes

5 sets8-12 reps60s
2.Barbell Push Press

See Exercise Notes

5 sets3 reps60s
3.Cable Woodchop

See Exercise Notes

5 sets10 reps60s
4.Kettlebell One-Arm Snatch

See Exercise Notes

5 sets12 reps60s
5.Weighted Chin-up

See Exercise Notes

3 sets8-12 reps60s
6.Barbell Push Press
3 sets8 reps60s
7.Cable Woodchop
3 sets10 reps60s
8.Kettlebell One-Arm Snatch
3 sets12 reps60s
9.Wide-Grip Barbell Bench Press

See Exercise Notes

1 set3 reps60s

Circuit #10 - 3 rounds

Rest 60s between rounds

10A.Incline Dumbbell Press
3 rounds12 reps0s
10B.Bent Over Two-Dumbbell Row
3 rounds12 reps60s
11.Dumbbell Bench Press
3 sets12 reps60s
12.Barbell Snatch High Pull
3 sets12 reps60s

Date Created: 2/3/2020, UTC


Last Updated: 10/29/2021, UTC





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