Heavy Top Sets
Keep the primary work and its intended effort visible before you move into the supporting sets.
Intermediate Powerbuilding
Train Hard. Track Darkhorse.
Keep a demanding four-day strength-and-size template under control. IronFlow makes the work clear before and during every session.
Days / week
4
Weeks
11
Level
Intermediate
Focus
Strength
Fit check
Is Darkhorse right for you?
A Intermediate Strength plan for 4 training days per week. Confirm the schedule and equipment below before starting.
Who it is for
Lifters at Intermediate level who want a Strength plan and can train 4 days per week.
Choose another program if
Your schedule or training needs do not match 4 days per week and the listed equipment: Barbell, Dumbbell, Cable, Kettlebell, Bodyweight.
Program at a glance
Brian Alsruhe's free 9-week variation-based strength template with an optional deload and test week.
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
4 training days each week
Weeks
11 programmed weeks
Sample week
Week 1
Program 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 template
Program length
Each block represents one programmed 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?
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
If you are deciding between similar templates, these head-to-head pages frame the main tradeoffs before you commit.
Relevant alternatives
Compare the closest fits
These plans share some of this program's schedule, goal, experience, or equipment profile.
More tools
Explore the other training tools
Day-by-day schedule
Every exercise below comes from the importable template currently stored in the app.
Day 1
Squat Day
5 exercises
Squat
5RM @ RPE 9 / 3 x 5 @ RPE 8
Main variation: work up to a technically strong 5RM, then complete 3 back-off sets.
Romanian Deadlift
3 x 8-12 @ RPE 8
Giant-set antagonist: 3x8-12.
Plank
3 x 10-15
Giant-set core movement: 3x10-15.
Leg Press
3 x 10-15 @ RPE 8
Giant-set assistance: 3x10-15.
Kettlebell Swings
3 x 15
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
Main variation: work up to a technically strong 3RM, then complete 3 back-off sets.
Pull-ups
3 x 8-12 @ RPE 8
Giant-set antagonist: 3x8-12.
Cable Crunches
3 x 10-15
Giant-set core movement: 3x10-15.
Dumbbell Row
3 x 10-15 @ RPE 8
Giant-set assistance: 3x10-15.
Kettlebell Swings
3 x 15
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
Main variation: work up to a technically strong 1RM, then complete 3 back-off sets.
Bench Press
3 x 8-12 @ RPE 8
Giant-set antagonist: 3x8-12.
Hanging Leg Raise
3 x 10-15
Giant-set core movement: 3x10-15.
Hamstring Curl
3 x 10-15 @ RPE 8
Giant-set assistance: 3x10-15.
Kettlebell Swings
3 x 15
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
Main variation: work up to a technically strong 5RM, then complete 3 back-off sets.
Barbell Row
3 x 8-12 @ RPE 8
Giant-set antagonist: 3x8-12.
Plank
3 x 10-15
Giant-set core movement: 3x10-15.
Dumbbell Shoulder Press
3 x 10-15 @ RPE 8
Giant-set assistance: 3x10-15.
Kettlebell Swings
3 x 15
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 program's success criteria to decide whether to advance, hold, or repeat.
Deloads
A deload or taper is mentioned in the stored program guidance; review it before advancing.
Questions about Darkhorse
The stored template has 4 training days per week. Check the day-by-day preview before you start.
The catalog describes 11 programmed weeks. The schedule preview is generated from the same plan data used in the app.
The source describes the progression, but this template 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 template in guest mode; signing in is optional for sync and backup.