Brian Alsruhe's 4HORSEMEN (KG)
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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 = TM100100100100D. Sweat MovementMEDIUM: 10min Medium Weight/DistanceMEDIUM: Bottom of movement [e.g Pause Bench/Squat etc.]Heavy
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LIGHT: 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 85-90%Build to 80-85%Build to 75-80%Build to 90%/PRBuild to 85-90%Build to 80-85%Build to 75-80%Build to 90%/PRBuild to 85-90%Build to 80-85%Build to 75-80%Build to 90%/PR
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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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80x5+75x7+70x9+85x4+85x5+80x7+75x9+90x4+90x5+85x7+80x9+95x4+
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75x7+70x9+65x11+80x5+80x7+75x9+70x11+85x5+85x7+80x9+75x11+90x5+
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70x9+65x11+60x13+75x7+75x9+70x11+65x13+80x7+80x9+75x11+70x13+85x7+
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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
4030sec OHP5030sec Incline BB55
30sec Front squat
4530sec OHP5530sec Incline BB60
30sec Front squat
5030sec OHP6030sec Incline BB65
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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 80-85%Build to 75-80%Build to 90%/PRBuild to 85-90%Build to 80-85%Build to 75-80%Build to 90%/PRBuild to 85-90%Build to 80-85%Build to 75-80%Build to 90%/PRBuild to 85-90%
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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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75x7+70x9+85x4+80x5+80x7+75x9+90x4+85x5+85x7+80x9+95x4+90x5+
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70x9+65x11+80x5+75x7+75x9+70x11+85x5+80x7+80x9+75x11+90x5+85x7+
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65x11+60x13+75x7+70x9+70x11+65x13+80x7+75x9+75x11+70x13+85x7+80x9+
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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 DL55
30sec Rev.Band OHP
6030 sec RDL/SLDL60
30sec Pause Bench
6530sec Speed DL60
30sec Rev.Band OHP
6530 sec RDL/SLDL65
30sec Pause Bench
7030sec Speed DL65
30sec Rev.Band OHP
7030 sec RDL/SLDL70
30sec Pause 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 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 75-80%Build to 90%/PRBuild to 85-90%Build to 80-85%Build to 75-80%Build to 90%/PRBuild to 85-90%Build to 80-85%Build to 75-80%Build to 90%/PRBuild to 85-90%Build to 80-85%
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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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70x9+85x4+80x5+75x7+75x9+90x4+85x5+80x7+80x9+95x4+90x5+85x7+
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65x11+80x5+75x7+70x9+70x11+85x5+80x7+75x9+75x11+90x5+85x7+80x9+
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60x13+75x7+70x9+65x11+65x13+80x7+75x9+70x11+70x13+85x7+80x9+75x11+
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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
70
30sec Speed Bench
5530sec RackPull
30sec Seated OHP
30 sec Pause Squat
75
30sec Speed Bench
6030sec RackPull
30sec Seated OHP
30sec Pause Squat
80
30sec Speed Bench
65
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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
60
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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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Build to 90%/PRBuild to 85-90%Build to 80-85%Build to 75-80%Build to 90%/PRBuild to 85-90%Build to 80-85%Build to 75-80%Build to 90%/PRBuild to 85-90%Build to 80-85%Build to 75-80%
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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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85x4+80x5+75x7+70x9+90x4+85x5+80x7+75x9+95x4+90x5+85x7+80x9+
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80x5+75x7+70x9+65x11+85x5+80x7+75x9+70x11+90x5+85x7+80x9+75x11+
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75x7+70x9+65x11+60x13+80x7+75x9+70x11+65x13+85x7+80x9+75x11+70x13+
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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
75
30sec Raised DL65
30sec Banded OHP
65
30 sec Box Squat
65
30sec Floor Press
6530sec Raised DL70
30sec Banded OHP
70
30 sec Box Squat
70
30sec Floor Press
7030sec Raised DL75
30sec Banded OHP
75
30 sec Box Squat
75
30sec Floor Press
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
77
30sec Rest30sec Rest30sec Rest30sec Rest30sec Rest30sec Rest30sec Rest30sec Rest30sec Rest30sec Rest30sec Rest30sec Rest
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