Horton Barbell Daily Workouts

Horton Barbell

Strength & Conditioning
Coach
Ryan Horton CSCS

These are workouts that are designed to help you get stronger, in better shape and look great at the beach.

Workouts will be highly varied, but not overly technical. There will be occasional Olympic lifting movements along with a heavy dose of compound movements.

Daily Workouts are Monday through Friday. Here’s what you can expect each day:

Challenge Mondays Mondays will be some sort of challenge. Either a certain number of reps to achieve or perhaps a timed workout.

Compete against others on the Leaderboard for the top spot!

Strong Tuesdays Tuesday is a general strength day that will vary and attempt to balance out the challenge on Monday.

For example, if Monday’s challenge involved Lunges then Tuesday’s lift would probably have an upper-body focus.

Cardio Wednesdays Wednesdays are typically shorter (30 minutes or less) with a cardio focus. Distances will vary from 10 yard sprints to mile runs.

Big Squat Thursdays Thursdays are lower-body days. They may not always include Squats but expect to have your legs challenged.

Get Swole Fridays Roll into the weekend with a massive upper-body pump on Fridays.

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Variety
Never get bored. From Challenge Mondays to Cardio Wednesdays to Get Swole Fridays, every day and every week brings new, exciting workouts that will keep you challenged and motivated.
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Complete and Balanced Training
The Daily Workouts will hit every aspect of training each week. Trying to develop strength and build muscle? Check. Want to improve your cardiovascular conditioning? Check. There's no need to go elsewhere to get every thing you need each week.
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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
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 5 days per week
Daily strength, conditioning, and challenges that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coach and team will push you harder, know you better and keep you going longer, all through an app.
Equipment
Required
Barbell // Weight Plates (Bumpers Preferred) // Squat Rack w/Pull-up Bar // Dumbbells
Recommended
Medicine Ball // Plyo Box // Jump Rope
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
300

Prep

A

DW Warm-up 1

Soft Tissue Work - Foam Roller Calves 15 - 20 seconds each Hamstrings 15 - 20 seconds each Quad 15 - 20 seconds each IT Band 15 - 20 seconds each Groin 15 - 20 seconds each 3 Rounds Of: SL Jump Rope x 20 seconds right/left Banded Bodyweight Squat x 10 Banded Good Morning x 10 Curtsy Lunge x 5 each leg Pushups x 10 Russiant Twists x 10 each side

Conditioning

B

The 300

For time 25 Pull-Ups 50 Deadlifts (135/95 lb) 50 Push-Ups 50 Box Jumps (24/20 in) 50 Floor Wipers (135/95 lb) (one count) 50 Alternating Kettlebell Clean-and-Presses (1 / 0.75 Pood) 25 Pull-Ups

Monday
Medicine Ball Circuit

Prep

A

DW Warm-up 2

Soft Tissue Work - Foam Roller Calves 15 - 20 seconds each Hamstrings 15 - 20 seconds each Quad 15 - 20 seconds each IT Band 15 - 20 seconds each Groin 15 - 20 seconds each 2 Rounds Of: Arm Circles x 10 forward/backward Iron Cross x 5 each Scorpion x 5 each Shoulder Taps x 10 each side Pushups x 10 Reach Thru + Rotate x 5 each

Circuit

B

Med Ball Cannonballs x 10 Wall Balls x 10 Med Ball Slams x 10 Reverse Lunge and Twist x 5e Med Ball Side Throw x 5e Med Ball Side Slam x 5e Seated Med Ball Twists x 10e

Tuesday
Double Miles

Conditioning

A

Double Miles

Run 1 Mile Rest 3 Minutes Run 1 Mile

Wednesday
Big Squat Thursday

Prep

A

DW Warm-up 3

Soft Tissue Work - Foam Roller Calves 15 - 20 seconds each Hamstrings 15 - 20 seconds each Quad 15 - 20 seconds each IT Band 15 - 20 seconds each Groin 15 - 20 seconds each 3 Rounds Of: Jump Rope 30 seconds Single Leg Glute Bridge x 10 each leg Seated Hip Internal/External x 8 each leg Static Internal/External Hold x 10 seconds each Lateral Leg Raises x 10 each leg Bodyweight Squat x 10

B1

Band Walks

2 x 10

B2

Reverse Lunge and Reach

2 x 5

C

Single Arm DB Snatch

5 x 4

D

Front Squat

E1

Romanian Deadlift (RDL)

5 x 4

E2

Weighted Pull Ups

E3

Pistol Squat

Thursday
Get Swole Friday

Prep

A

DW Warm-up 4

Soft Tissue Work - Foam Roller Calves 15 - 20 seconds each Hamstrings 15 - 20 seconds each Quad 15 - 20 seconds each IT Band 15 - 20 seconds each Groin 15 - 20 seconds each 2 Rounds Of: Arm Circles x 10 forward/back/cross Supine Shoulder Floor Slides x 10 up/down Supine Shoulder 90/90s x 10 up/down Handcuffs x 10 Scap Push-ups x 10 Push-ups x 10

B1

Bench Press

6 x 5 @ 60, 65, 70, 75, 75, 75 %

B2

1-Arm DB Row

5 x 8

C1

DB Shoulder Press

3 x 8

C2

DB Lateral Raise

3 x 12

C3

Band Face Pull

3 x 15

D1

Barbell Bicep Curl

3 x 10

D2

Tricep Pushdown

3 x 10

D3

DB Shrug

3 x 10

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FAQs
How Much Olympic Lifting is in this Program?
Very little. Every so often I'll throw in a few sets of Hang Power Snatch or Power Clean, but more the most part I try to keep these workouts less technical so they're more accessible.
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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Horton Barbell Daily Workouts
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Horton Barbell Daily Workouts
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Horton Barbell Daily Workouts
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Horton Barbell Daily Workouts