4 Day Strength

Horton Barbell

General Fitness
Coach
Coach Ryan Horton

We've distilled strength training into a simple, effective 4-day program for beginners and intermediates. Get results without the overwhelm.

Four Days a Week to Build Strength Train 4 days a week with key lifts targeting different muscle groups for balanced development and recovery.

Start Strong Each session begins with a dynamic warm-up to prepare your body and enhance performance.

Strength Plan: Simple, Effective, Results-Driven Whether you're new or breaking through a plateau, this program scales with you, focusing on core lifts like squats, deadlifts, presses, and rows to maximize strength and muscle growth.

Fits Busy Schedules Workouts are an hour or less, just four days a week—perfect for a busy lifestyle.

Community Support Join a community that shares your goals, offering motivation and advice from peers and coaches.

$15 / mo
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Get Strong
Whether you're new or breaking through a plateau, this program scales with you, focusing on core lifts like squats, deadlifts, presses, and rows to maximize strength and muscle growth.
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Set Goals. Track Progress.
No more carrying around a notebook to try and keep track of what you did last week or even last month. The app tracks all your progress as you progress from one day to the next.
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Expert Coaching
Not only do you get the benefit of Coach Horton's over 20 years of experience writing strength programs, you get direct access to have any of your questions answered. Not sure how to do something or need a modification? Expert coaching is a direct message away.
Features
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Access to your coaches
Have a question about the program or an exercise? The answer is a quick direct message away.
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Programming 4 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your training and make execution easy
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Detailed, expert instruction
Benefit from the decades of experience our Coaches bring to the table
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Track Your Progress
Track training fast and easy. Map successes and chart goals with our ever evolving performance matrix.
Equipment
Required
Barbell // Plates // Squat Rack
Recommended
Dumbbells // Resistance Bands
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Week 3 Day 1

Prep

A

4 Day Strength Warmup 1

3x Thru Supine Straight Leg High Kick x 5e Iron Cross x 5e Scorpions x 5e Groiners x 5e Bodyweight Good Morning x 5

B1

Banded Glute Bridge

2 x 15

B2

Single Leg Squat off Box

2 x 5

C

Front Squat

3, 5, 5, 5, 5 @ 55, 65, 70, 75, 75 %

D1

Single Leg RDL

3 x 8

D2

Split Squat

3 x 8

E1

Goblet Squat

3 x 12

E2

Calf Raise

3 x 20

E3

Hanging Knee Raise

3 x 20

Monday
Week 3 Day 2

Prep

A

4 Day Strength Warmup 2

3x Thru Arm Circles x 8 forward/backward Scap Push-ups x 10 Band Pull-Aparts x 10 Band 0 Degree External Rotations x 10 Lateral Bridges x 10e

B1

Scap Push-Up

2 x 15

B2

Band Face Pull

2 x 15

C

Incline Bench Press

3, 5, 4, 4, 4 @ 55, 65, 70, 75, 75 %

D1

DB Shoulder Press

3 x 10

D2

Neutral Grip Pull-ups

3 x 8

E1

Bent Over Row

3 x 10

E2

Barbell Upright Row

3 x 12

F1

Hammer Curl

3 x 12

F2

Skull Crushers

3 x 8

Wednesday
Week 3 Day 4

Prep

A

4 Day Strength Warmup 3

3 Rounds: Jumping Jacks x 10 Supine Straight Leg High Kicks x 10e Bodyweight Squats x 10 Walking Lunges x 8e Prone Hip Circles x 10e

B1

Single Leg Glute Bridge

2 x 10

B2

Lateral Lunge

2 x 10

C

Trap Bar Deadlift

4, 5, 5, 5, 5 @ 55, 65, 72, 77, 77 %

D1

Bulgarian Split Squat

3 x 10

D2

Stability Ball Hamstring Curl

3 x 10

E1

KB swings

3 x 10

E2

Calf Raise

3 x 15

E3

Russian Twist

3 x 15

Thursday
Week 3 Day 5

Prep

A

4 Day Strength Warmup 4

3 Rounds: Crossbody Arm Swings x 10 Scap Pushups x 10 Push-ups x 10 Band Pull-Aparts x 10 Shoulder Dislocates w/Band x 10

B1

TRX Row

2 x 15

B2

Shoulder Dislocates

2 x 12

C

DB Push Press

4 x 5

D1

Incline DB Bench Press

3 x 10

D2

Lat Pulldown

3 x 8

E1

Band Face Pull

3 x 15

E2

DB Shrug

3 x 15

F1

21s

2 x 21

F2

Dip

2 x 12

Coach
More from Horton Barbell
coach-avatar Coach Ryan Horton

Coach Horton brings over 20 years of Collegiate Sports Performance experience as both a Head Strength and Conditioning Coach and a Director of Sports Science.

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Start Getting Results Today

The first step toward progress is just getting started. Your future self will thank you.

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FAQs
How Much Olympic Lifting is in this Program?
None. This program sticks to strength building exercises. If you're looking for Olympic lifts then I would suggest checking out my Legends Training Team.
Where Should I Start?
Right now. This program runs on continuous cycles that can be joined at any time.
Is there a Contract?
The program runs month to month and can be cancelled at any time.
Where Can I Find Answers Not Listed Here?
Contact me here: https://hortonbarbell.com/contact/
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When you join a team you’re getting more than programming, you’re joining an online community.

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