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Dark Horse Program

By Brian Alsruhe

Experience
Advanced (3+ years)
Time
123 minutes/day | 4 days/week
Good for
Athletic Performance, Gain Strength, Powerlifting
Equipment
Barbell, Bodyweight, Box, Cable, Dumbbell, Machine, Medicine Ball, Other, Pull up bar,
Statistics
Average Cardio Intensity
40%
Average Exertion
60%
Description
Source: liftvault.com

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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Media


10 min Conditioning work

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

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

Conditioning (10m)

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

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

Conditioning (10m)

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

Machine Hack Squat demonstrationPlay Machine Hack Squat demonstration
4 sets, 12 - 15 reps, (rest 60s)
Max Effort
Show Alternative Exercises
Barbell Sumo Deadlift demonstrationPlay Barbell Sumo Deadlift demonstration
4 sets, 5 reps, (rest 60s)
Max Effort 5RM
Show Alternative Exercises
Side Plank demonstrationPlay Side Plank demonstration
4 sets, 20 reps, (rest 60s)
Max Effort Per side
Show Alternative Exercises
Jump Rope: Basic Hop
4 sets, 30s, (rest 60s)
Max Effort
Show Alternative Exercises
Machine Hack Squat demonstrationPlay Machine Hack Squat demonstration
3 sets, 12 - 15 reps, (rest 60s)
Volume
Show Alternative Exercises
Barbell Sumo Deadlift demonstrationPlay Barbell Sumo Deadlift demonstration
3 sets, AMAP, 10, 10 reps, (rest 60s)
Volume
Show Alternative Exercises
Side Plank demonstrationPlay Side Plank demonstration
3 sets, 20s, (rest 60s)
Volume Per side
Show Alternative Exercises
Jump Rope: Basic Hop
3 sets, 30s, (rest 60s)
Show Alternative Exercises
Barbell Squat demonstrationPlay Barbell Squat demonstration
1 set, 3 reps, (rest 60s)
Dynamic Effort 50% of 1RM Add Bands
Show Alternative Exercises
Pull-up demonstrationPlay Pull-up demonstration
1 set, 40 reps, (rest 60s)
Assistance Ring 40 reps in the totality of 3 sets not 40 reps for 3 sets
Show Alternative Exercises
Circuit
Dumbbell Lateral Raise
3 sets, 12 reps, (rest 60s)
Assistance
Show Alternative Exercises
Rear Delt Raise demonstrationPlay Rear Delt Raise demonstration
3 sets, 12 reps, (rest 60s)
Assistance
Show Alternative Exercises
Lying Leg Curls demonstrationPlay Lying Leg Curls demonstration
3 sets, 12 reps, (rest 60s)
Assistance
Show Alternative Exercises

Conditioning (10m)

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

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

Date Created: 2/3/2020, UTC


Last Updated: 6/3/2021, UTC

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