Brian Alsruhe's 4HORSEMEN
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Brian Alsruhe - 4HORSEMENGiant Set Notes:A. Antagonist/ExplosiveConditioning Notes: Approx. 10 Minutes total of conditioningAssistance Notes: Approx. 10 Minutes (5x2min rounds)Conditioning Setup:
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As Written by /u/13_AnabolicMuttOzB. Main MovementBRUTAL: No Limit Something requiring a mindset to acheive [E.g 10min Plank]BRUTAL: Top of a movement [e.g Rack pulls, Floor Press, etc.]Brutal
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DeadliftOHPSquatBenchC. Core MovementHEAVY: 12-15min Press MedleyHEAVY: Mid range of movement
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1RM = TM20577.5170115D. Sweat MovementMEDIUM: 10min Medium Weight/DistanceMEDIUM: Bottom of movement [e.g Pause Bench/Squat etc.]Heavy
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21582.5180120LIGHT: 7-10min Light-Weight Long-DistanceLIGHT: Work the speed of the movement
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WAVE 1WAVE 2WAVE 3Medium
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WEEK 1WEEK 1WEEK 1
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Deadlift day OHP daySquat dayBench dayDeadlift day OHP daySquat dayBench dayDeadlift day OHP daySquat dayBench dayLight
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Conditioning-LightCondition-BrutalConditioning-HeavyConditioning-MedConditioning-LightCondition-BrutalConditioning-HeavyConditioning-MedConditioning-LightCondition-BrutalConditioning-HeavyConditioning-Med
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Build to 175Build to 62.5Build to 127.5PR/Build to 102.5Build to 185Build to 65Build to 135PR/Build to 110Build to 195Build to 70Build to 145PR/Build to 115
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Strength-HeavyStrength-MedStrength-LightStrength-BrutalStrength-HeavyStrength-MedStrength-LightStrength-BrutalStrength-HeavyStrength-MedStrength-LightStrength-Brutal
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A. 25x KB SwingsA. 10x Pull/Chin UpsA. 15x Box JumpsA. 10x Pendlay RowsA. 25x KB SwingsA. 10x Pull/Chin UpsA. 15x Box JumpsA. 10x Pendlay RowsA. 25x KB SwingsA. 10x Pull/Chin UpsA. 15x Box JumpsA. 10x Pendlay Rows
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B. DeadliftB. OHPB. SquatB. BenchB. DeadliftB. OHPB. SquatB. BenchB. DeadliftB. OHPB. SquatB. Bench
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165x5+57.5x7+120x9+97.5x4+175x5+62.5x7+127.5x9+102.5x4+185x5+65x7+135x9+110x4+
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155x7+55x9+110x11+92.5x5+165x7+57.5x9+120x11+97.5x5+175x7+62.5x9+127.5x11+102.5x5+
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142.5x9+50x11+102.5x13+87.5x7+155x9+55x11+110x13+92.5x7+165x9+57.5x11+120x13+97.5x7+
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C. 10x Ab RolloutC. 10x Ab RolloutC. 10x Ab Rollout10x Ab RolloutC. 10x Ab RolloutC. 10x Ab RolloutC. 10x Ab Rollout10x Ab RolloutC. 10x Ab RolloutC. 10x Ab RolloutC. 10x Ab Rollout10x Ab Rollout
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D. 50ft ProwlerD. 15 burpeesD. 50ft Prowler15 burpeesD. 50ft ProwlerD. 15 burpeesD. 50ft Prowler15 burpeesD. 50ft ProwlerD. 15 burpeesD. 50ft Prowler15 burpees
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Assistance-MedAssistance-LightAssistance-BrutalAssistance-HeavyAssistance-MedAssistance-LightAssistance-BrutalAssistance-HeavyAssistance-MedAssistance-LightAssistance-BrutalAssistance-Heavy
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30sec Box Jumps
BW
30sec Lateral Raises
Light30sec KB Swings30sec DB Press
30sec Box Jumps
BW
30sec Lateral Raises
Light30sec KB Swings30sec DB Press
30sec Box Jumps
BW
30sec Lateral Raises
Light30sec KB Swings30sec DB Press
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30sec Front squat
67.530sec OHP4030sec Incline BB62.5
30sec Front squat
77.530sec OHP42.530sec Incline BB70
30sec Front squat
8530sec OHP47.530sec Incline BB75
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30sec Rev. Hypers
BW30sec FacepullBands
30sec Rev. Hyper
BW30sec FacepullsBand
30sec Rev. Hypers
BW30sec FacepullBands
30sec Rev. Hyper
BW30sec FacepullsBand
30sec Rev. Hypers
BW30sec FacepullBands
30sec Rev. Hyper
BW30sec FacepullsBand
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30sec Rest30sec Rest30sec Rest30sec Rest30sec Rest30sec Rest30sec Rest30sec Rest30sec Rest30sec Rest30sec Rest30sec Rest
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WEEK 2WEEK 2WEEK 2
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Deadlift day OHP daySquat dayBench dayDeadlift day OHP daySquat dayBench dayDeadlift day OHP daySquat dayBench day
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Condition-BrutalConditioning-HeavyConditioning-MedConditioning-LightCondition-BrutalConditioning-HeavyConditioning-MedConditioning-LightCondition-BrutalConditioning-HeavyConditioning-MedConditioning-Light
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Build to 165Build to 57.5PR/Build to 152.5Build to 97.5Build to 175Build to 62.5PR/Build to 162.5Build to 102.5Build to 185Build to 65PR/Build to 170Build to 110
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Strength-MedStrength-LightStrength-BrutalStrength-HeavyStrength-MedStrength-LightStrength-BrutalStrength-HeavyStrength-MedStrength-LightStrength-BrutalStrength-Heavy
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A. 25x KB SwingsA. 10x Pull/Chin UpsA. 15x Box JumpsA. 10x Pendlay RowsA. 25x KB SwingsA. 10x Pull/Chin UpsA. 15x Box JumpsA. 10x Pendlay RowsA. 25x KB SwingsA. 10x Pull/Chin UpsA. 15x Box JumpsA. 10x Pendlay Rows
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B. DeadliftB. OHPB. SquatB. BenchB. DeadliftB. OHPB. SquatB. BenchB. DeadliftB. OHPB. SquatB. Bench
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155x7+55x9+145x4+92.5x5+165x7+57.5x9+152.5x4+97.5x5+175x7+62.5x9+162.5x4+102.5x5+
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142.5x9+50x11+135x5+87.5x7+155x9+55x11+145x5+92.5x7+165x9+57.5x11+152.5x5+97.5x7+
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132.5x11+47.5x13+127.5x7+80x9+142.5x11+50x13+135x7+87.5x9+155x11+55x13+145x7+92.5x9+
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10x Ab Rollout10x Ab Rollout10x Ab Rollout10x Ab Rollout10x Ab Rollout10x Ab Rollout10x Ab Rollout10x Ab Rollout10x Ab Rollout10x Ab Rollout10x Ab Rollout10x Ab Rollout
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50ft Prowler15 burpees50ft Prowler15 burpees50ft Prowler15 burpees50ft Prowler15 burpees50ft Prowler15 burpees50ft Prowler15 burpees
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Assistance-LightAssistance-BrutalAssistance-HeavyAssistance-MedAssistance-LightAssistance-BrutalAssistance-HeavyAssistance-MedAssistance-LightAssistance-BrutalAssistance-HeavyAssistance-Med
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30sec Box Jumps
BW
30sec Lateral Raises
Light30sec KB Swings30sec DB Press
30sec Box Jumps
BW
30sec Lateral Raises
Light30sec KB Swings30sec DB Press
30sec Box Jumps
BW
30sec Lateral Raises
Light30sec KB Swings30sec DB Press
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30sec Speed DL112.5
30sec Rev.Band OHP
47.530 sec RDL/SLDL122.5
30sec Pause Bench
7530sec Speed DL122.5
30sec Rev.Band OHP
5030 sec RDL/SLDL132.5
30sec Pause Bench
8030sec Speed DL132.5
30sec Rev.Band OHP
5530 sec RDL/SLDL142.5
30sec Pause Bench
87.5
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30sec Rev. Hypers
BW30sec FacepullBands
30sec Rev. Hyper
BW30sec FacepullsBand
30sec Rev. Hypers
BW30sec FacepullBands
30sec Rev. Hyper
BW30sec FacepullsBand
30sec Rev. Hypers
BW30sec FacepullBands
30sec Rev. Hyper
BW30sec FacepullsBand
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30sec Rest30sec Rest30sec Rest30sec Rest30sec Rest30sec Rest30sec Rest30sec Rest30sec Rest30sec Rest30sec Rest30sec Rest
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WEEK 3WEEK 3WEEK 3
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Deadlift day OHP daySquat dayBench dayDeadlift day OHP daySquat dayBench dayDeadlift day OHP daySquat dayBench day
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Conditioning-HeavyConditioning-MedConditioning-LightCondition-BrutalConditioning-HeavyConditioning-MedConditioning-LightCondition-BrutalConditioning-HeavyConditioning-MedConditioning-LightCondition-Brutal
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Build to 155PR/Build to 70Build to 145Build to 92.5Build to 165PR/Build to 72.5Build to 152.5Build to 97.5Build to 175PR/Build to 77.5Build to 162.5Build to 102.5
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Strength-LightStrength-BrutalStrength-HeavyStrength-MedStrength-LightStrength-BrutalStrength-HeavyStrength-MedStrength-LightStrength-BrutalStrength-HeavyStrength-Med
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A. 25x KB SwingsA. 10x Pull/Chin UpsA. 15x Box JumpsA. 10x Pendlay RowsA. 25x KB SwingsA. 10x Pull/Chin UpsA. 15x Box JumpsA. 10x Pendlay RowsA. 25x KB SwingsA. 10x Pull/Chin UpsA. 15x Box JumpsA. 10x Pendlay Rows
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B. DeadliftB. OHPB. SquatB. BenchB. DeadliftB. OHPB. SquatB. BenchB. DeadliftB. OHPB. SquatB. Bench
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142.5x9+65x4+135x5+87.5x7+155x9+70x4+145x5+92.5x7+165x9+72.5x4+152.5x5+97.5x7+
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132.5x11+62.5x5+127.5x7+80x9+142.5x11+65x5+135x7+87.5x9+155x11+70x5+145x7+92.5x9+
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122.5x13+57.5x7+120x9+75x11+132.5x13+62.5x7+127.5x9+80x11+142.5x13+65x7+135x9+87.5x11+
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10x Ab Rollout10x Ab Rollout10x Ab Rollout10x Ab Rollout10x Ab Rollout10x Ab Rollout10x Ab Rollout10x Ab Rollout10x Ab Rollout10x Ab Rollout10x Ab Rollout10x Ab Rollout
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50ft Prowler15 burpees50ft Prowler15 burpees50ft Prowler15 burpees50ft Prowler15 burpees50ft Prowler15 burpees50ft Prowler15 burpees
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Assistance-BrutalAssistance-HeavyAssistance-MedAssistance-LightAssistance-BrutalAssistance-HeavyAssistance-MedAssistance-LightAssistance-BrutalAssistance-HeavyAssistance-MedAssistance-Light
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30sec Box Jumps
BW
30sec Lateral Raises
Light30sec KB Swings30sec DB Press
30sec Box Jumps
BW
30sec Lateral Raises
Light30sec KB Swings30sec DB Press
30sec Box Jumps
BW
30sec Lateral Raises
Light30sec KB Swings30sec DB Press
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30sec RackPull
30sec Seated OHP
30 sec Pause Squat
120
30sec Speed Bench
62.530sec RackPull
30sec Seated OHP
30 sec Pause Squat
127.5
30sec Speed Bench
7030sec RackPull
30sec Seated OHP
30sec Pause Squat
135
30sec Speed Bench
75
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30sec Rev. Hypers
BW30sec FacepullBands
30sec Rev. Hyper
BW30sec FacepullsBand
30sec Rev. Hypers
BW30sec FacepullBands
30sec Rev. Hyper
BW30sec FacepullsBand
30sec Rev. Hypers
BW30sec FacepullBands
30sec Rev. Hyper
BW30sec FacepullsBand
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30sec Rest30sec Rest30sec Rest30sec Rest30sec Rest30sec Rest30sec Rest30sec Rest30sec Rest30sec Rest30sec Rest30sec Rest
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WEEK 4WEEK 4WEEK 4
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Deadlift day OHP daySquat dayBench dayDeadlift day OHP daySquat dayBench dayDeadlift day OHP daySquat dayBench day
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Conditioning-MedConditioning-LightCondition-BrutalConditioning-HeavyConditioning-MedConditioning-LightCondition-BrutalConditioning-HeavyConditioning-MedConditioning-LightCondition-BrutalConditioning-Heavy
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PR/Build to 185Build to 65Build to 135Build to 87.5PR/Build to 195Build to 70Build to 145Build to 92.5PR/Build to 205Build to 72.5Build to 152.5Build to 97.5
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Strength-BrutalStrength-HeavyStrength-MedStrength-LightStrength-BrutalStrength-HeavyStrength-MedStrength-LightStrength-BrutalStrength-HeavyStrength-MedStrength-Light
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A. 25x KB SwingsA. 10x Pull/Chin UpsA. 15x Box JumpsA. 10x Pendlay RowsA. 25x KB SwingsA. 10x Pull/Chin UpsA. 15x Box JumpsA. 10x Pendlay RowsA. 25x KB SwingsA. 10x Pull/Chin UpsA. 15x Box JumpsA. 10x Pendlay Rows
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B. DeadliftB. OHPB. SquatB. BenchB. DeadliftB. OHPB. SquatB. BenchB. DeadliftB. OHPB. SquatB. Bench
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175x4+62.5x5+127.5x7+80x9+185x4+65x5+135x7+87.5x9+195x4+70x5+145x7+92.5x9+
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165x5+57.5x7+120x9+75x11+175x5+62.5x7+127.5x9+80x11+185x5+65x7+135x9+87.5x11+
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155x7+55x9+110x11+70x13+165x7+57.5x9+120x11+75x13+175x7+62.5x9+127.5x11+80x13+
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10x Ab Rollout10x Ab Rollout10x Ab Rollout10x Ab Rollout10x Ab Rollout10x Ab Rollout10x Ab Rollout10x Ab Rollout10x Ab Rollout10x Ab Rollout10x Ab Rollout10x Ab Rollout
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50ft Prowler15 burpees50ft Prowler15 burpees50ft Prowler15 burpees50ft Prowler15 burpees50ft Prowler15 burpees50ft Prowler15 burpees
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Assistance-HeavyAssistance-MedAssistance-LightAssistance-BrutalAssistance-HeavyAssistance-MedAssistance-LightAssistance-BrutalAssistance-HeavyAssistance-MedAssistance-LightAssistance-Brutal
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30sec Box Jumps
BW
30sec Lateral Raises
Light30sec KB Swings30sec DB Press
30sec Box Jumps
BW
30sec Lateral Raises
Light30sec KB Swings30sec DB Press
30sec Box Jumps
BW
30sec Lateral Raises
Light30sec KB Swings30sec DB Press
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30sec Raised DL132.5
30sec Banded OHP
50
30 sec Box Squat
110
30sec Floor Press
7530sec Raised DL142.5
30sec Banded OHP
55
30 sec Box Squat
120
30sec Floor Press
8030sec Raised DL155
30sec Banded OHP
57.5
30 sec Box Squat
127.5
30sec Floor Press
87.5
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30sec Rev. Hypers
BW30sec FacepullBands
30sec Rev. Hyper
BW30sec FacepullsBand
30sec Rev. Hypers
BW30sec FacepullBands
30sec Rev. Hyper
BW30sec FacepullsBand
30sec Rev. Hypers
BW30sec FacepullBands
30sec Rev. Hyper
BW30sec FacepullsBand
77
30sec Rest30sec Rest30sec Rest30sec Rest30sec Rest30sec Rest30sec Rest30sec Rest30sec Rest30sec Rest30sec Rest30sec Rest
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