Brian Alsruhe Programs (Dark Horse + 4 Horsemen) Spreadsheets (2019)

Last Updated on March 30, 2019

Brian Alsruhe Programs (Dark Horse + 4 Horsemen) Spreadsheets

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Below you fill find two programs by Brian Alsruhe (check out his YouTube channel and website): Dark Horse and 4 Horsemen.

Contents

Dark Horse Program Overview

Notes directly from Brian:

Fill in your competition lifts and 1RMs in the spreadsheet
In each wave, for each of the first 4 days, set your conditioning workout
Pick a variation for each ME Wave
In each wave, for each of the first 4 days, set your antagonistic, core, and conditioning giant set exercise

This is a complicated program. If you don’t read the notes, the spreadsheet will be useless.

Dark Horse Program Spreadsheet Notes:

Antagonistic exercise weights are hardcoded. Update them to fit your abilities. Unlike assistance movements, they will not change on their own.
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.
Your dynamic exercise weight will be calculated when you set your ME RM weight of the day. It’s just 80% of that value. (Otherwise it will be empty.)
Watch the YouTube video above.