Dark Horse Program

By Brian Alsruhe

	Advanced (3+ years)
	108 minutes/day \| 4 days/week
	Gain Strength, Powerlifting, Athletic Performance
	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, Weight Plate, Incline Bench Show More

Average Exertion

Average Cardio Intensity

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.

Description

Media

▶

Week 1 Overview

Day 1:

Day 2:

Day 3:

Day 4:

Day 5:

Rest

Day 6:

Rest

Day 7:

Rest

Day 1

Scroll to top

10 min Conditioning work

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

Exercise	Sets	Reps	Rest
1.Lying Leg Curls See Exercise Notes	5 sets	8-12 reps	60s
2.Box Squat See Exercise Notes	5 sets	3 reps	60s
3.Lying Knee Raise (on floor) See Exercise Notes	5 sets	12 reps	60s
4.Kettlebell Swing See Exercise Notes	5 sets	10 reps	60s
5.Standing Leg Curl See Exercise Notes	3 sets	8-12 reps	60s
6.Box Squat See Exercise Notes	3 sets	3 reps	60s
7.Hanging Leg Raise See Exercise Notes	3 sets	12 reps	60s
8.Kettlebell Swing See Exercise Notes	3 sets	10 reps	60s
9.Barbell Deadlift See Exercise Notes	1 set	3 reps	60s
Circuit #10 - 3 rounds Rest 60s between rounds
10A.Pull-up See Exercise Notes	3 rounds	35 reps	0s
10B.45 Degree Leg Press See Exercise Notes	3 rounds	12 reps	60s
Circuit #11 - 3 rounds Rest 60s between rounds
11A.Cable Biceps Curl See Exercise Notes	3 rounds	12 reps	0s
11B.Cable Triceps Pressdown See Exercise Notes	3 rounds	12 reps	60s

Day 2

Scroll to top

Conditioning (10m)

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

Exercise	Sets	Reps	Rest
1.Barbell Pendlay Row See Exercise Notes	6 sets	5-8 reps	60s
2.Barbell Bench Press See Exercise Notes	6 sets	1 reps	60s
3.V-up See Exercise Notes	6 sets	10 reps	60s
4.Medicine Ball Slam See Exercise Notes	6 sets	12 reps	60s
5.Barbell Pendlay Row See Exercise Notes	3 sets	5-8 reps	60s
6.Barbell Bench Press See Exercise Notes	3 sets	5 reps	60s
7.V-up See Exercise Notes	3 sets	10 reps	60s
8.Medicine Ball Slam See Exercise Notes	3 sets	12 reps	60s
9.Standing Barbell Military Press (AKA Overhead Press) See Exercise Notes	1 set	3 reps	60s
10.Chin-up See Exercise Notes	1 set	45 reps	60s
Circuit #11 - 3 rounds Rest 60s between rounds
11A.Cable Standing Fly See Exercise Notes	3 rounds	12 reps	0s
11B.Seated Cable Row See Exercise Notes	3 rounds	12 reps	60s
12.Farmer's Walk See Exercise Notes	3 sets	20 reps	60s

Day 3

Scroll to top

Conditioning (10m)

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

Exercise	Sets	Reps	Rest
1.Machine Hack Squat See Exercise Notes	4 sets	12-15 reps	60s
2.Barbell Sumo Deadlift See Exercise Notes	4 sets	5 reps	60s
3.Side Plank See Exercise Notes	4 sets	20 reps	60s
4.Jump Rope: Basic Hop See Exercise Notes	4 sets	30s	60s
5.Machine Hack Squat See Exercise Notes	3 sets	12-15 reps	60s
6.Barbell Sumo Deadlift See Exercise Notes	3 sets	10 reps	60s
7.Side Plank See Exercise Notes	3 sets	20s	60s
8.Jump Rope: Basic Hop	3 sets	30s	60s
9.Barbell Back Squat See Exercise Notes	1 set	3 reps	60s
10.Pull-up See Exercise Notes	1 set	40 reps	60s
Circuit #11 - 3 rounds Rest 60s between rounds
11A.Dumbbell Lateral Raise See Exercise Notes	3 rounds	12 reps	0s
11B.Rear Delt Raise See Exercise Notes	3 rounds	12 reps	0s
11C.Lying Leg Curls See Exercise Notes	3 rounds	12 reps	60s

Day 4

Scroll to top

Conditioning (10m)

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

Exercise	Sets	Reps	Rest
1.Weighted Chin-up See Exercise Notes	5 sets	8-12 reps	60s
2.Barbell Push Press See Exercise Notes	5 sets	3 reps	60s
3.Cable Woodchop See Exercise Notes	5 sets	10 reps	60s
4.Kettlebell One-Arm Snatch See Exercise Notes	5 sets	12 reps	60s
5.Weighted Chin-up See Exercise Notes	3 sets	8-12 reps	60s
6.Barbell Push Press	3 sets	8 reps	60s
7.Cable Woodchop	3 sets	10 reps	60s
8.Kettlebell One-Arm Snatch	3 sets	12 reps	60s
9.Wide-Grip Barbell Bench Press See Exercise Notes	1 set	3 reps	60s
Circuit #10 - 3 rounds Rest 60s between rounds
10A.Incline Dumbbell Press	3 rounds	12 reps	0s
10B.Bent Over Two-Dumbbell Row	3 rounds	12 reps	60s
11.Dumbbell Bench Press	3 sets	12 reps	60s
12.Barbell Snatch High Pull	3 sets	12 reps	60s

Date Created: 2/3/2020, UTC

Last Updated: 10/29/2021, UTC

Similar Workouts

See More Similar Workouts

Similiar full body workouts

See More Similiar full body workouts

More workouts like this

Women's Gain Strength, Men's Gain Strength, Women's Powerlifting, Men's Powerlifting, Women's Athletic Performance, Men's Athletic Performance

Create a custom workout plan with AI

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

Get your personalized workout plan