Free personalized workout plan

Dark Horse Program

By Brian Alsruhe

Experience

Advanced (3+ years)

Days per week

4 days

Time

123 minutes

Genders

Female, Male

Goals

Athletic Performance (Female | Male)
Gain Strength (Female | Male)
Powerlifting (Female | Male)
Description

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 general

Show More

Equipment

Barbell, Bodyweight, Box, Cable, Dumbbell, Kettlebell, Machine, Medicine Ball, Other, Pull up bar

Average Exertion

60%

Average Cardio Intensity

40%

Workout Type

Split

Experience

Advanced (3+ years)

Time

123 minutes

Genders

Female, Male

Days per week

4 days

Goals

Athletic Performance (Female | Male)
Gain Strength (Female | Male)
Powerlifting (Female | Male)
Description

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 general

Show More

Equipment

Barbell, Bodyweight, Box, Cable, Dumbbell, Kettlebell, Machine, Medicine Ball, Other, Pull up bar

Avg Exertion

60%

Workout Type

Split

Avg Cardio Intensity

40%

Media

Week 1

Step 1. Pick a variation for each ME Wave


ME Wave 1

Box Squat

Medium Grip BP

Sumo DL

Push Press


ME Wave 2

Pause Squat

Pin Press

Pause DL

Split Press


ME Wave 3

Anderson Squat

CGBP

Deficit DL

Clean & Press


Step 2. In each wave, for each of the first 4 days, set your conditioning workout.

Step 3. In each wave, for each of the first 4 days, set your antagonistic, core, and conditioning giant set exercise.

Step 4. In each wave, for each of the first 4 days, set your assistance exercises (if any), as well as the weights.

Note 1. I hardcoded in my weights for the antagonistic exercises. Unlike assistance, it does not change on its own.

Note 2. Assistance exercises have dual progression - they gain one set per week until the wave resets, and they become 10% then 5% heavier than week 1's weights.

Note 3. Your dynamic exercise weight will be calculated when you set your ME RM weight of the day. It's just 80% of that value.

Note 4. Make sure you watch the video before checking out this program, or it will make very little sense -

https://www.youtube.com/watch?v=G1SYuO8XWRM

10 min Conditioning work

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

ExerciseSetsRepsRestNotes
1. Lying Leg Curls5 sets8 - 12 reps60s
Max Effort (30m)
2. Box Squat5 sets3 reps60s
3 RM Max Effort (30m)
3. Lying Knee Raise (on floor)5 sets12 reps60s
Max Effort (30m)
4. Kettlebell Swing
Kettlebell Swing
5 sets10 reps60s
Max Effort (30m)
5. Standing Leg Curl
Standing Leg Curl
3 sets8 - 12 reps60s
Volume (15m)
6. Box Squat3 setsAMAP, 8, 8 reps60s
Volume (15m)
7. Hanging Leg Raise
Hanging Leg Raise
3 sets12 reps60s
Volume (15m)
8. Kettlebell Swing
Kettlebell Swing
3 sets10 reps60s
Volume (15m)
9. Barbell Deadlift1 set3 reps60s
Dynamic Effort (10m) EMOMx10 minutes 50% of 1RM Add Bands
10A. Pull-up3 sets35 reps60s
Assistance (10-20m) Overhand 35 reps in the totality of 3 sets not 35 reps for 3 sets
10B. 45 Degree Leg Press3 sets12 reps60s
Assistance (10-20m) Any leg press machine will do
11A. Cable Biceps Curl
Cable Biceps Curl
3 sets12 reps60s
Assistance (10-20m)
11B. Cable Triceps Pressdown
Cable Triceps Pressdown
3 sets12 reps60s
Assistance (10-20m)

Conditioning (10m)

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

ExerciseSetsRepsRestNotes
1. Pendlay Row6 sets5 - 8 reps60s
Max Effort (30m)
2. Barbell Bench Press6 sets1 reps60s
Max Effort (30m) 1 RM
3. V-up6 sets10 reps60s
Max Effort (30m)
4. Medicine Ball Slam6 sets12 reps60s
Max Effort (30m)
5. Pendlay Row3 sets5 - 8 reps60s
Volume (15m)
6. Barbell Bench Press3 setsAMAP, 5, 5 reps60s
Volume (15m)
7. V-up3 sets10 reps60s
Volume (15m)
8. Medicine Ball Slam3 sets12 reps60s
Volume (15m)
9. Standing Barbell Military Press (AKA Overhead Press)1 set3 reps60s
Dynamic Effort (10m) EMOMx10minutes 50% of 1RM
10. Chin-up
Chin-up
1 set45 reps60s
Assistance (10-20m) 45 reps in the totality of 3 sets not 45 reps for 3 sets
11A. Cable Standing Fly
Cable Standing Fly
3 sets12 reps60s
Assistance (10-20m)
11B. Seated Cable Row
Seated Cable Row
3 sets12 reps60s
Assistance (10-20m)
12. Farmer's Walk
Farmer's Walk
3 sets20 reps60s
Assistance (10-20m)

Conditioning (10m)

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

ExerciseSetsRepsRestNotes
1. Machine Hack Squat4 sets12 - 15 reps60s
Max Effort (30m)
2. Barbell Sumo Deadlift4 sets5 reps60s
Max Effort (30m) 5RM
3. General Side Plank
General Side Plank
4 sets20 reps60s
Max Effort (30m) Per side
4. Jump Rope: Basic Hop
Jump Rope: Basic Hop
4 sets30s60s
Max Effort (30m)
5. Machine Hack Squat3 sets12 - 15 reps60s
Volume (15m)
6. Barbell Sumo Deadlift3 setsAMAP, 10, 10 reps60s
Volume (15m)
7. General Side Plank
General Side Plank
3 sets20s60s
Volume (15m) Per side
8. Jump Rope: Basic Hop
Jump Rope: Basic Hop
3 sets30s60s
9. Barbell Squat1 set3 reps60s
Dynamic Effort (10m) EMOMx10m 50% of 1RM Add Bands
10. Pull-up1 set40 reps60s
Assistance (10-20m) Ring 40 reps in the totality of 3 sets not 40 reps for 3 sets
11A. Dumbbell Lateral Raise
Dumbbell Lateral Raise
3 sets12 reps60s
Assistance (10-20m)
11B. Rear Delt Raise3 sets12 reps60s
Assistance (10-20m)
11C. Lying Leg Curls3 sets12 reps60s
Assistance (10-20m)

Conditioning (10m)

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

ExerciseSetsRepsRestNotes
1. Weighted Chin-up5 sets8 - 12 reps60s
Max Effort (30m)
2. Barbell Push Press5 sets3 reps60s
Max Effort (30m) 3RM
3. Cable Woodchop
Cable Woodchop
5 sets10 reps60s
Max Effort (30m)
4. Kettlebell One-Arm Snatch
Kettlebell One-Arm Snatch
5 sets12 reps60s
Max Effort (30m)
5. Weighted Chin-up3 sets8 - 12 reps60s
Volume (15m)
6. Barbell Push Press3 setsAMAP, 8, 8 reps60s
Volume (15m)
7. Cable Woodchop
Cable Woodchop
3 sets10 reps60s
Volume (15m)
8. Kettlebell One-Arm Snatch
Kettlebell One-Arm Snatch
3 sets12 reps60s
Volume (15m)
9. Wide-Grip Barbell Bench Press1 set3 reps60s
Dynamic Effort (10m) EMOMx10m
10A. Incline Dumbbell Press
Incline Dumbbell Press
3 sets12 reps60s
10B. Bent Over Two-Dumbbell Row3 sets12 reps60s
11. Dumbbell Bench Press
Dumbbell Bench Press
3 sets12 reps60s
12. Snatch Pull3 sets12 reps60s

Date Created: 2/3/20, 4:12 AM


Last Updated: 9/12/20, 9:39 PM

Similar Workouts

More Workouts by Brian Alsruhe

Similiar split workouts

Workouts with similar equipment

4 day workouts that are 123 minutes

Workouts with similar exertion and cardio intensity

Find your perfect workout

Answer a few questions and find a workout plan personalized to you.