A | B | C | D | E | F | G | H | I | J | K | L | M | N | O | P | Q | R | S | T | U | V | W | X | Y | Z | AA | AB | AC | AD | AE | AF | AG | AH | AI | AJ | |
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1 | Brian Alsruhe - 4HORSEMEN | Giant Set Notes: | A. Antagonist/Explosive | Conditioning Notes: Approx. 10 Minutes total of conditioning | Assistance Notes: Approx. 10 Minutes (5x2min rounds) | Conditioning Setup: | ||||||||||||||||||||||||||||||
2 | As Written by /u/13_AnabolicMuttOz | B. Main Movement | BRUTAL: 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 | |||||||||||||||||||||||||||||||
3 | Deadlift | OHP | Squat | Bench | C. Core Movement | HEAVY: 12-15min Press Medley | HEAVY: Mid range of movement | |||||||||||||||||||||||||||||
4 | 1RM = TM | 100 | 100 | 100 | 100 | D. Sweat Movement | MEDIUM: 10min Medium Weight/Distance | MEDIUM: Bottom of movement [e.g Pause Bench/Squat etc.] | Heavy | |||||||||||||||||||||||||||
5 | LIGHT: 7-10min Light-Weight Long-Distance | LIGHT: Work the speed of the movement | ||||||||||||||||||||||||||||||||||
6 | WAVE 1 | WAVE 2 | WAVE 3 | Medium | ||||||||||||||||||||||||||||||||
7 | WEEK 1 | WEEK 1 | WEEK 1 | |||||||||||||||||||||||||||||||||
8 | Deadlift day | OHP day | Squat day | Bench day | Deadlift day | OHP day | Squat day | Bench day | Deadlift day | OHP day | Squat day | Bench day | Light | |||||||||||||||||||||||
9 | Conditioning-Light | Condition-Brutal | Conditioning-Heavy | Conditioning-Med | Conditioning-Light | Condition-Brutal | Conditioning-Heavy | Conditioning-Med | Conditioning-Light | Condition-Brutal | Conditioning-Heavy | Conditioning-Med | ||||||||||||||||||||||||
10 | Build to 85-90% | Build to 80-85% | Build to 75-80% | Build to 90%/PR | Build to 85-90% | Build to 80-85% | Build to 75-80% | Build to 90%/PR | Build to 85-90% | Build to 80-85% | Build to 75-80% | Build to 90%/PR | ||||||||||||||||||||||||
11 | Strength-Heavy | Strength-Med | Strength-Light | Strength-Brutal | Strength-Heavy | Strength-Med | Strength-Light | Strength-Brutal | Strength-Heavy | Strength-Med | Strength-Light | Strength-Brutal | ||||||||||||||||||||||||
12 | A. 25x KB Swings | A. 10x Pull/Chin Ups | A. 15x Box Jumps | A. 10x Pendlay Rows | A. 25x KB Swings | A. 10x Pull/Chin Ups | A. 15x Box Jumps | A. 10x Pendlay Rows | A. 25x KB Swings | A. 10x Pull/Chin Ups | A. 15x Box Jumps | A. 10x Pendlay Rows | ||||||||||||||||||||||||
13 | B. Deadlift | B. OHP | B. Squat | B. Bench | B. Deadlift | B. OHP | B. Squat | B. Bench | B. Deadlift | B. OHP | B. Squat | B. Bench | ||||||||||||||||||||||||
14 | 80 | x5+ | 75 | x7+ | 70 | x9+ | 85 | x4+ | 85 | x5+ | 80 | x7+ | 75 | x9+ | 90 | x4+ | 90 | x5+ | 85 | x7+ | 80 | x9+ | 95 | x4+ | ||||||||||||
15 | 75 | x7+ | 70 | x9+ | 65 | x11+ | 80 | x5+ | 80 | x7+ | 75 | x9+ | 70 | x11+ | 85 | x5+ | 85 | x7+ | 80 | x9+ | 75 | x11+ | 90 | x5+ | ||||||||||||
16 | 70 | x9+ | 65 | x11+ | 60 | x13+ | 75 | x7+ | 75 | x9+ | 70 | x11+ | 65 | x13+ | 80 | x7+ | 80 | x9+ | 75 | x11+ | 70 | x13+ | 85 | x7+ | ||||||||||||
17 | C. 10x Ab Rollout | C. 10x Ab Rollout | C. 10x Ab Rollout | 10x Ab Rollout | C. 10x Ab Rollout | C. 10x Ab Rollout | C. 10x Ab Rollout | 10x Ab Rollout | C. 10x Ab Rollout | C. 10x Ab Rollout | C. 10x Ab Rollout | 10x Ab Rollout | ||||||||||||||||||||||||
18 | D. 50ft Prowler | D. 15 burpees | D. 50ft Prowler | 15 burpees | D. 50ft Prowler | D. 15 burpees | D. 50ft Prowler | 15 burpees | D. 50ft Prowler | D. 15 burpees | D. 50ft Prowler | 15 burpees | ||||||||||||||||||||||||
19 | Assistance-Med | Assistance-Light | Assistance-Brutal | Assistance-Heavy | Assistance-Med | Assistance-Light | Assistance-Brutal | Assistance-Heavy | Assistance-Med | Assistance-Light | Assistance-Brutal | Assistance-Heavy | ||||||||||||||||||||||||
20 | 30sec Box Jumps | BW | 30sec Lateral Raises | Light | 30sec KB Swings | 30sec DB Press | 30sec Box Jumps | BW | 30sec Lateral Raises | Light | 30sec KB Swings | 30sec DB Press | 30sec Box Jumps | BW | 30sec Lateral Raises | Light | 30sec KB Swings | 30sec DB Press | ||||||||||||||||||
21 | 30sec Front squat | 40 | 30sec OHP | 50 | 30sec Incline BB | 55 | 30sec Front squat | 45 | 30sec OHP | 55 | 30sec Incline BB | 60 | 30sec Front squat | 50 | 30sec OHP | 60 | 30sec Incline BB | 65 | ||||||||||||||||||
22 | 30sec Rev. Hypers | BW | 30sec Facepull | Bands | 30sec Rev. Hyper | BW | 30sec Facepulls | Band | 30sec Rev. Hypers | BW | 30sec Facepull | Bands | 30sec Rev. Hyper | BW | 30sec Facepulls | Band | 30sec Rev. Hypers | BW | 30sec Facepull | Bands | 30sec Rev. Hyper | BW | 30sec Facepulls | Band | ||||||||||||
23 | 30sec Rest | 30sec Rest | 30sec Rest | 30sec Rest | 30sec Rest | 30sec Rest | 30sec Rest | 30sec Rest | 30sec Rest | 30sec Rest | 30sec Rest | 30sec Rest | ||||||||||||||||||||||||
24 | ||||||||||||||||||||||||||||||||||||
25 | WEEK 2 | WEEK 2 | WEEK 2 | |||||||||||||||||||||||||||||||||
26 | Deadlift day | OHP day | Squat day | Bench day | Deadlift day | OHP day | Squat day | Bench day | Deadlift day | OHP day | Squat day | Bench day | ||||||||||||||||||||||||
27 | Condition-Brutal | Conditioning-Heavy | Conditioning-Med | Conditioning-Light | Condition-Brutal | Conditioning-Heavy | Conditioning-Med | Conditioning-Light | Condition-Brutal | Conditioning-Heavy | Conditioning-Med | Conditioning-Light | ||||||||||||||||||||||||
28 | Build to 80-85% | Build to 75-80% | Build to 90%/PR | Build to 85-90% | Build to 80-85% | Build to 75-80% | Build to 90%/PR | Build to 85-90% | Build to 80-85% | Build to 75-80% | Build to 90%/PR | Build to 85-90% | ||||||||||||||||||||||||
29 | Strength-Med | Strength-Light | Strength-Brutal | Strength-Heavy | Strength-Med | Strength-Light | Strength-Brutal | Strength-Heavy | Strength-Med | Strength-Light | Strength-Brutal | Strength-Heavy | ||||||||||||||||||||||||
30 | A. 25x KB Swings | A. 10x Pull/Chin Ups | A. 15x Box Jumps | A. 10x Pendlay Rows | A. 25x KB Swings | A. 10x Pull/Chin Ups | A. 15x Box Jumps | A. 10x Pendlay Rows | A. 25x KB Swings | A. 10x Pull/Chin Ups | A. 15x Box Jumps | A. 10x Pendlay Rows | ||||||||||||||||||||||||
31 | B. Deadlift | B. OHP | B. Squat | B. Bench | B. Deadlift | B. OHP | B. Squat | B. Bench | B. Deadlift | B. OHP | B. Squat | B. Bench | ||||||||||||||||||||||||
32 | 75 | x7+ | 70 | x9+ | 85 | x4+ | 80 | x5+ | 80 | x7+ | 75 | x9+ | 90 | x4+ | 85 | x5+ | 85 | x7+ | 80 | x9+ | 95 | x4+ | 90 | x5+ | ||||||||||||
33 | 70 | x9+ | 65 | x11+ | 80 | x5+ | 75 | x7+ | 75 | x9+ | 70 | x11+ | 85 | x5+ | 80 | x7+ | 80 | x9+ | 75 | x11+ | 90 | x5+ | 85 | x7+ | ||||||||||||
34 | 65 | x11+ | 60 | x13+ | 75 | x7+ | 70 | x9+ | 70 | x11+ | 65 | x13+ | 80 | x7+ | 75 | x9+ | 75 | x11+ | 70 | x13+ | 85 | x7+ | 80 | x9+ | ||||||||||||
35 | 10x Ab Rollout | 10x Ab Rollout | 10x Ab Rollout | 10x Ab Rollout | 10x Ab Rollout | 10x Ab Rollout | 10x Ab Rollout | 10x Ab Rollout | 10x Ab Rollout | 10x Ab Rollout | 10x Ab Rollout | 10x Ab Rollout | ||||||||||||||||||||||||
36 | 50ft Prowler | 15 burpees | 50ft Prowler | 15 burpees | 50ft Prowler | 15 burpees | 50ft Prowler | 15 burpees | 50ft Prowler | 15 burpees | 50ft Prowler | 15 burpees | ||||||||||||||||||||||||
37 | Assistance-Light | Assistance-Brutal | Assistance-Heavy | Assistance-Med | Assistance-Light | Assistance-Brutal | Assistance-Heavy | Assistance-Med | Assistance-Light | Assistance-Brutal | Assistance-Heavy | Assistance-Med | ||||||||||||||||||||||||
38 | 30sec Box Jumps | BW | 30sec Lateral Raises | Light | 30sec KB Swings | 30sec DB Press | 30sec Box Jumps | BW | 30sec Lateral Raises | Light | 30sec KB Swings | 30sec DB Press | 30sec Box Jumps | BW | 30sec Lateral Raises | Light | 30sec KB Swings | 30sec DB Press | ||||||||||||||||||
39 | 30sec Speed DL | 55 | 30sec Rev.Band OHP | 60 | 30 sec RDL/SLDL | 60 | 30sec Pause Bench | 65 | 30sec Speed DL | 60 | 30sec Rev.Band OHP | 65 | 30 sec RDL/SLDL | 65 | 30sec Pause Bench | 70 | 30sec Speed DL | 65 | 30sec Rev.Band OHP | 70 | 30 sec RDL/SLDL | 70 | 30sec Pause Bench | 75 | ||||||||||||
40 | 30sec Rev. Hypers | BW | 30sec Facepull | Bands | 30sec Rev. Hyper | BW | 30sec Facepulls | Band | 30sec Rev. Hypers | BW | 30sec Facepull | Bands | 30sec Rev. Hyper | BW | 30sec Facepulls | Band | 30sec Rev. Hypers | BW | 30sec Facepull | Bands | 30sec Rev. Hyper | BW | 30sec Facepulls | Band | ||||||||||||
41 | 30sec Rest | 30sec Rest | 30sec Rest | 30sec Rest | 30sec Rest | 30sec Rest | 30sec Rest | 30sec Rest | 30sec Rest | 30sec Rest | 30sec Rest | 30sec Rest | ||||||||||||||||||||||||
42 | ||||||||||||||||||||||||||||||||||||
43 | WEEK 3 | WEEK 3 | WEEK 3 | |||||||||||||||||||||||||||||||||
44 | Deadlift day | OHP day | Squat day | Bench day | Deadlift day | OHP day | Squat day | Bench day | Deadlift day | OHP day | Squat day | Bench day | ||||||||||||||||||||||||
45 | Conditioning-Heavy | Conditioning-Med | Conditioning-Light | Condition-Brutal | Conditioning-Heavy | Conditioning-Med | Conditioning-Light | Condition-Brutal | Conditioning-Heavy | Conditioning-Med | Conditioning-Light | Condition-Brutal | ||||||||||||||||||||||||
46 | Build to 75-80% | Build to 90%/PR | Build to 85-90% | Build to 80-85% | Build to 75-80% | Build to 90%/PR | Build to 85-90% | Build to 80-85% | Build to 75-80% | Build to 90%/PR | Build to 85-90% | Build to 80-85% | ||||||||||||||||||||||||
47 | Strength-Light | Strength-Brutal | Strength-Heavy | Strength-Med | Strength-Light | Strength-Brutal | Strength-Heavy | Strength-Med | Strength-Light | Strength-Brutal | Strength-Heavy | Strength-Med | ||||||||||||||||||||||||
48 | A. 25x KB Swings | A. 10x Pull/Chin Ups | A. 15x Box Jumps | A. 10x Pendlay Rows | A. 25x KB Swings | A. 10x Pull/Chin Ups | A. 15x Box Jumps | A. 10x Pendlay Rows | A. 25x KB Swings | A. 10x Pull/Chin Ups | A. 15x Box Jumps | A. 10x Pendlay Rows | ||||||||||||||||||||||||
49 | B. Deadlift | B. OHP | B. Squat | B. Bench | B. Deadlift | B. OHP | B. Squat | B. Bench | B. Deadlift | B. OHP | B. Squat | B. Bench | ||||||||||||||||||||||||
50 | 70 | x9+ | 85 | x4+ | 80 | x5+ | 75 | x7+ | 75 | x9+ | 90 | x4+ | 85 | x5+ | 80 | x7+ | 80 | x9+ | 95 | x4+ | 90 | x5+ | 85 | x7+ | ||||||||||||
51 | 65 | x11+ | 80 | x5+ | 75 | x7+ | 70 | x9+ | 70 | x11+ | 85 | x5+ | 80 | x7+ | 75 | x9+ | 75 | x11+ | 90 | x5+ | 85 | x7+ | 80 | x9+ | ||||||||||||
52 | 60 | x13+ | 75 | x7+ | 70 | x9+ | 65 | x11+ | 65 | x13+ | 80 | x7+ | 75 | x9+ | 70 | x11+ | 70 | x13+ | 85 | x7+ | 80 | x9+ | 75 | x11+ | ||||||||||||
53 | 10x Ab Rollout | 10x Ab Rollout | 10x Ab Rollout | 10x Ab Rollout | 10x Ab Rollout | 10x Ab Rollout | 10x Ab Rollout | 10x Ab Rollout | 10x Ab Rollout | 10x Ab Rollout | 10x Ab Rollout | 10x Ab Rollout | ||||||||||||||||||||||||
54 | 50ft Prowler | 15 burpees | 50ft Prowler | 15 burpees | 50ft Prowler | 15 burpees | 50ft Prowler | 15 burpees | 50ft Prowler | 15 burpees | 50ft Prowler | 15 burpees | ||||||||||||||||||||||||
55 | Assistance-Brutal | Assistance-Heavy | Assistance-Med | Assistance-Light | Assistance-Brutal | Assistance-Heavy | Assistance-Med | Assistance-Light | Assistance-Brutal | Assistance-Heavy | Assistance-Med | Assistance-Light | ||||||||||||||||||||||||
56 | 30sec Box Jumps | BW | 30sec Lateral Raises | Light | 30sec KB Swings | 30sec DB Press | 30sec Box Jumps | BW | 30sec Lateral Raises | Light | 30sec KB Swings | 30sec DB Press | 30sec Box Jumps | BW | 30sec Lateral Raises | Light | 30sec KB Swings | 30sec DB Press | ||||||||||||||||||
57 | 30sec RackPull | 30sec Seated OHP | 30 sec Pause Squat | 70 | 30sec Speed Bench | 55 | 30sec RackPull | 30sec Seated OHP | 30 sec Pause Squat | 75 | 30sec Speed Bench | 60 | 30sec RackPull | 30sec Seated OHP | 30sec Pause Squat | 80 | 30sec Speed Bench | 65 | ||||||||||||||||||
58 | 30sec Rev. Hypers | BW | 30sec Facepull | Bands | 30sec Rev. Hyper | BW | 30sec Facepulls | Band | 30sec Rev. Hypers | BW | 30sec Facepull | Bands | 30sec Rev. Hyper | BW | 30sec Facepulls | Band | 30sec Rev. Hypers | BW | 30sec Facepull | Bands | 30sec Rev. Hyper | BW | 30sec Facepulls | Band | ||||||||||||
59 | 30sec Rest | 30sec Rest | 30sec Rest | 30sec Rest | 30sec Rest | 30sec Rest | 30sec Rest | 30sec Rest | 30sec Rest | 30sec Rest | 30sec Rest | 30sec Rest | ||||||||||||||||||||||||
60 | ||||||||||||||||||||||||||||||||||||
61 | WEEK 4 | WEEK 4 | WEEK 4 | |||||||||||||||||||||||||||||||||
62 | Deadlift day | OHP day | Squat day | Bench day | Deadlift day | OHP day | Squat day | Bench day | Deadlift day | OHP day | Squat day | Bench day | ||||||||||||||||||||||||
63 | Conditioning-Med | Conditioning-Light | Condition-Brutal | Conditioning-Heavy | Conditioning-Med | Conditioning-Light | Condition-Brutal | Conditioning-Heavy | Conditioning-Med | Conditioning-Light | Condition-Brutal | Conditioning-Heavy | ||||||||||||||||||||||||
64 | Build to 90%/PR | Build to 85-90% | Build to 80-85% | Build to 75-80% | Build to 90%/PR | Build to 85-90% | Build to 80-85% | Build to 75-80% | Build to 90%/PR | Build to 85-90% | Build to 80-85% | Build to 75-80% | ||||||||||||||||||||||||
65 | Strength-Brutal | Strength-Heavy | Strength-Med | Strength-Light | Strength-Brutal | Strength-Heavy | Strength-Med | Strength-Light | Strength-Brutal | Strength-Heavy | Strength-Med | Strength-Light | ||||||||||||||||||||||||
66 | A. 25x KB Swings | A. 10x Pull/Chin Ups | A. 15x Box Jumps | A. 10x Pendlay Rows | A. 25x KB Swings | A. 10x Pull/Chin Ups | A. 15x Box Jumps | A. 10x Pendlay Rows | A. 25x KB Swings | A. 10x Pull/Chin Ups | A. 15x Box Jumps | A. 10x Pendlay Rows | ||||||||||||||||||||||||
67 | B. Deadlift | B. OHP | B. Squat | B. Bench | B. Deadlift | B. OHP | B. Squat | B. Bench | B. Deadlift | B. OHP | B. Squat | B. Bench | ||||||||||||||||||||||||
68 | 85 | x4+ | 80 | x5+ | 75 | x7+ | 70 | x9+ | 90 | x4+ | 85 | x5+ | 80 | x7+ | 75 | x9+ | 95 | x4+ | 90 | x5+ | 85 | x7+ | 80 | x9+ | ||||||||||||
69 | 80 | x5+ | 75 | x7+ | 70 | x9+ | 65 | x11+ | 85 | x5+ | 80 | x7+ | 75 | x9+ | 70 | x11+ | 90 | x5+ | 85 | x7+ | 80 | x9+ | 75 | x11+ | ||||||||||||
70 | 75 | x7+ | 70 | x9+ | 65 | x11+ | 60 | x13+ | 80 | x7+ | 75 | x9+ | 70 | x11+ | 65 | x13+ | 85 | x7+ | 80 | x9+ | 75 | x11+ | 70 | x13+ | ||||||||||||
71 | 10x Ab Rollout | 10x Ab Rollout | 10x Ab Rollout | 10x Ab Rollout | 10x Ab Rollout | 10x Ab Rollout | 10x Ab Rollout | 10x Ab Rollout | 10x Ab Rollout | 10x Ab Rollout | 10x Ab Rollout | 10x Ab Rollout | ||||||||||||||||||||||||
72 | 50ft Prowler | 15 burpees | 50ft Prowler | 15 burpees | 50ft Prowler | 15 burpees | 50ft Prowler | 15 burpees | 50ft Prowler | 15 burpees | 50ft Prowler | 15 burpees | ||||||||||||||||||||||||
73 | Assistance-Heavy | Assistance-Med | Assistance-Light | Assistance-Brutal | Assistance-Heavy | Assistance-Med | Assistance-Light | Assistance-Brutal | Assistance-Heavy | Assistance-Med | Assistance-Light | Assistance-Brutal | ||||||||||||||||||||||||
74 | 30sec Box Jumps | BW | 30sec Lateral Raises | Light | 30sec KB Swings | 30sec DB Press | 30sec Box Jumps | BW | 30sec Lateral Raises | Light | 30sec KB Swings | 30sec DB Press | 30sec Box Jumps | BW | 30sec Lateral Raises | Light | 30sec KB Swings | 30sec DB Press | ||||||||||||||||||
75 | 30sec Raised DL | 65 | 30sec Banded OHP | 65 | 30 sec Box Squat | 65 | 30sec Floor Press | 65 | 30sec Raised DL | 70 | 30sec Banded OHP | 70 | 30 sec Box Squat | 70 | 30sec Floor Press | 70 | 30sec Raised DL | 75 | 30sec Banded OHP | 75 | 30 sec Box Squat | 75 | 30sec Floor Press | 75 | ||||||||||||
76 | 30sec Rev. Hypers | BW | 30sec Facepull | Bands | 30sec Rev. Hyper | BW | 30sec Facepulls | Band | 30sec Rev. Hypers | BW | 30sec Facepull | Bands | 30sec Rev. Hyper | BW | 30sec Facepulls | Band | 30sec Rev. Hypers | BW | 30sec Facepull | Bands | 30sec Rev. Hyper | BW | 30sec Facepulls | Band | ||||||||||||
77 | 30sec Rest | 30sec Rest | 30sec Rest | 30sec Rest | 30sec Rest | 30sec Rest | 30sec Rest | 30sec Rest | 30sec Rest | 30sec Rest | 30sec Rest | 30sec Rest | ||||||||||||||||||||||||
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