Heavy top sets
Keep the primary work and its intended effort visible before you move into the supporting sets.
Intermediate powerbuilding
Track Darkhorse in IronFlow
Review the four-day strength-and-size template, then log each session in IronFlow.
- Days / week
- 4
- Weeks
- 11
- Level
- Intermediate
- Focus
- Strength
[Fit check]
Is Darkhorse right for you?
Plan profile: Level Intermediate · Focus Strength · Training days per week: 4. Confirm the schedule and equipment below before starting.
Who it is for
Training level: Intermediate · Plan focus: Strength · Training days per week: 4
Choose another plan if
This plan may not match your schedule or training needs. Training days per week: 4 · Equipment: Barbell, Dumbbell, Cable, Kettlebell, Bodyweight
[Plan at a glance]
Plan at a glance
A free 9-week Brian Alsruhe strength template with an optional deload and test week. How to use: 1. Train four days per week, one day each for squat, overhead press, deadlift, and bench press. 2. Use one primary variation for each lift during each three-week phase. 3. Work up to the programmed 5RM, 3RM, or 1RM, then complete the back-off work. 4. Run the main lift, antagonist, core, assistance, and optional conditioning movements as a giant set. Progression: - Choose variations that address your weak points and keep them for three weeks. - Weeks 1-9 rotate 5RM, 3RM, and 1RM exposures across three phases. - Week 10 is a 60% deload and Week 11 tests the standard squat, bench, deadlift, and overhead press. The original free template is intentionally customizable. This import provides a balanced default variation menu.
Max lifts
SquatDeficit DeadliftBench PressOverhead PressHigh Bar Pause SquatRomanian DeadliftFloor PressDumbbell Shoulder PressFront SquatDeadliftClose-Grip Bench PressPush Press
Equipment
BarbellDumbbellCableKettlebellBodyweight
[What you are committing to]
- Days / week
- Training days each week: 4
- Weeks
- Planned weeks: 11
- Sample week
- Week 1
[Plan shape]
Plan shape
See how many planned work sets each week contains and how the block is paced over time.
Weekly volume
Planned work sets from the stored plan
Plan length
Each block represents one planned week
11
weeks
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Week 9
Week 10
Week 11
[What is Darkhorse?]
Darkhorse is a 4-day intermediate powerbuilding template that pairs focused barbell strength work with back-off volume and bodybuilding accessories.
[Why IronFlow for Darkhorse?]
Why IronFlow for Darkhorse?
Full-week visibility
Review the complete four-day structure so you can plan recovery around the demanding sessions.
Accessory tracking
Log the volume that rounds out the main lifts without turning your workout notes into a maze.
[Compare]
Compare this program with nearby alternatives
Compare similar plans to understand their schedules, progression rules, and tradeoffs before choosing.
[Relevant alternatives]
Compare the closest fits
These plans share some of this plan's schedule, goal, experience, or equipment profile.
[More tools]
Explore the other training tools
[Day-by-day schedule]
Day-by-day schedule
Every exercise below comes from the built-in plan stored in the app.
Day 1
Squat Day
5 exercises
Squat
5RM @ RPE 9 / 3 x 5 @ RPE 8
Quads
Main variation: work up to a technically strong 5RM, then complete 3 back-off sets.
Romanian Deadlift
3 x 8-12 @ RPE 8
Hamstrings
Giant-set antagonist: 3x8-12.
Plank
3 x 10-15
Core
Giant-set core movement: 3x10-15.
Leg Press
3 x 10-15 @ RPE 8
Quads
Giant-set assistance: 3x10-15.
Kettlebell Swings
3 x 15
Full Body
Optional conditioning finisher: 3x15. Skip it if the giant set already pushes recovery too hard.
Day 2
Overhead Press Day
5 exercises
Overhead Press
3RM @ RPE 9 / 3 x 3 @ RPE 8
Shoulders
Main variation: work up to a technically strong 3RM, then complete 3 back-off sets.
Pull-ups
3 x 8-12 @ RPE 8
Back
Giant-set antagonist: 3x8-12.
Cable Crunches
3 x 10-15
Core
Giant-set core movement: 3x10-15.
Dumbbell Row
3 x 10-15 @ RPE 8
Back
Giant-set assistance: 3x10-15.
Kettlebell Swings
3 x 15
Full Body
Optional conditioning finisher: 3x15. Skip it if the giant set already pushes recovery too hard.
Day 3
Deadlift Day
5 exercises
Deficit Deadlift
1RM @ RPE 9 / 3 x 1 @ RPE 8
Hamstrings
Main variation: work up to a technically strong 1RM, then complete 3 back-off sets.
Bench Press
3 x 8-12 @ RPE 8
Chest
Giant-set antagonist: 3x8-12.
Hanging Leg Raise
3 x 10-15
Core
Giant-set core movement: 3x10-15.
Hamstring Curl
3 x 10-15 @ RPE 8
Hamstrings
Giant-set assistance: 3x10-15.
Kettlebell Swings
3 x 15
Full Body
Optional conditioning finisher: 3x15. Skip it if the giant set already pushes recovery too hard.
Day 4
Bench Press Day
5 exercises
Bench Press
5RM @ RPE 9 / 3 x 5 @ RPE 8
Chest
Main variation: work up to a technically strong 5RM, then complete 3 back-off sets.
Barbell Row
3 x 8-12 @ RPE 8
Back
Giant-set antagonist: 3x8-12.
Plank
3 x 10-15
Core
Giant-set core movement: 3x10-15.
Dumbbell Shoulder Press
3 x 10-15 @ RPE 8
Shoulders
Giant-set assistance: 3x10-15.
Kettlebell Swings
3 x 15
Full Body
Optional conditioning finisher: 3x15. Skip it if the giant set already pushes recovery too hard.
[Progression contract]
How it progresses
When it changes
at the end of the stored block · by your logged decision
What changes
The stored schedule carries the planned week-to-week changes.
After success or failure
Use the source guidance to decide whether to advance, hold, or repeat.
Deloads
A deload or taper is mentioned in the stored plan guidance. Review it before advancing.
[FAQ]
Questions about Darkhorse
Training days per week: 4. Check the day-by-day preview before you start.
Planned weeks: 11. The schedule preview is generated from the same plan data used in the app.
The source describes the progression, but this plan does not claim to apply it automatically. Use the progression card and source guidance when deciding what to change.
No. You can select and start the plan in guest mode. Signing in is optional for sync and backup.
[Use this plan]