Legends 4 Day

Horton Barbell

Strength & Conditioning

Coach

Coach Ryan Horton

The most requested program I get is from former players who ask for a program, "just like we did when I played."

This is the inspiration for the Legends team.

The Legends program puts a heavy emphasis on Olympic lifts (Snatches, Cleans, Jerks) and big compound movements (Squats, Bench, Pull-ups)... exactly how I've trained elite athletes for two decades.

If you're a former athlete who wants to train like you used to, or you're a weekend warrior who wants to dominate your softball league or your next adventure race... the Legends team could be just what you're looking for.

Like all my training teams, the Legends 4 Day team comes with a FREE 7 Day trial so you can know for sure if it's a good fit before you commit.

$20 / mo

Start My 7-Day Free Trial

Train Like a D1 Athlete

I've taken the training that I've used successfully for years with D1 Athletes and have condensed it down to a 4-day a week program that can be completed in about an hour each session.

Become More Powerful & Explosive

Will you get bigger and stronger using this program? Yes. But, the real focus of this program is becoming more powerful and explosive. Expect plenty of Olympic lifting, box jumps and more to help you dominate the competition.

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

Access to your Coaches

Have a question about the program or an exercise? The answer is a quick direct message away.

Programming 4 days per week

Detailed strength training that will challenge you just like when you were playing competitvely.

Exercise Video Guidance

Instructional videos to guide your training and make execution easy

Detailed, expert instruction

Benefit from the decades of experience our Coaches bring to the table

Track Your Progress

Track training fast and easy. Map successes and chart goals with our ever evolving performance matrix.

Equipment

Required

Barbell // Bumper Plates // Squat Rack

Recommended

Dumbbells // Resistance Bands

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

Week 2 Day 1

Prep

Legends Warmup 1

2 Rounds of the following: Arm Circles x 10 forward & backward Banded Shoulder External Rotation x 10 Lateral Band Walk x 10 right & left Banded Knee Hip External Rotation x 10 right & left Banded Bodyweight Squat x 10 Pushup + Rotation x 10 + 5e Reverse Lunge + Reach x 5e 50 Abs of Your Choice

Snatch Complex

2 x 5

Shoulder Dislocates

2 x 10

Hang Muscle Snatch

4, 4, 4, 3, 3 @ 43, 49, 53, 55, 55 %

Power Clean off Blocks

3, 3, 3, 3, 2, 2 @ 56, 66, 73, 76, 79, 82 %

Clean Pull

4 x 3 @ 83, 83, 88, 88 %

Pull-Up

3 x 8

DB Shrug

3 x 12

Side Plank on Elbows

3 x 0:30

Monday

Week 2 Day 2

Prep

Legends Warmup 2

2 Rounds of: 2 Rounds of the following: Leg Swings x 10 forward/backward/side/side Iron Cross x 5e Single Leg Glute Bridge x 5e Lateral Bridge x 10e Groiners x 5e Scorpions x 5e Lateral Lunge x 5e

3 x 3

2 x 3

TKE

2 x 10

Hyperextension

2 x 10

Back Squat

4, 3, 3, 3, 3, 3 @ 55, 65, 73, 80, 80, 80 %

Bulgarian Split Squat

4 x 5

RDL

4 x 5

Incline DB Bench Press

4 x 6

Dip

3 x 12

DB Lateral Raise

3 x 12

Wednesday

Week 2 Day 4

Prep

Legends Warmup 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 2 Rounds of the following: Supine Straight Leg High Kick x 5 each Iron Cross x 5 each Scorpion x 5 each Groiner x 5 each Bodyweight SL RDL x 10 each leg Crossover Lunge x 10 each leg

Javorek Complex

2 x 3

Monster Walks

2 x 10

Band Pull-Apart

Push Press

4, 4, 4, 3, 3 @ 57, 65, 70, 73, 73 %

Hang Muscle Clean

4, 4, 3, 3, 3, 3, 3 @ 41, 49, 52, 54, 57, 57, 57 %

Trap Bar Pulls

4, 3, 3, 3, 3 @ 77, 82, 82, 87, 87 %

1-Arm DB Row

3 x 8

EZ Bar Curl

3 x 10

Front Plank on Elbows

3 x 0:45

Thursday

Week 2 Day 5

Prep

Legends Warmup 4

2 Rounds of the following: Jumping Jacks x 10 Bodyweight Squat x 10 Bodyweight Good Mornings x 10 Pushups x 10 Straight Leg Situps x 10 Banded Single Leg Pallof Press x 10 each side Banded Anti-Rotate SL RDL x 8 each side Banded Anti-Rotate Rev Lunge x 5 each side

3 x 3

2 x 3

Shoulder Taps

2 x 12

Single Leg Step Down

2 x 5

Bench Press

4, 4, 4, 3, 3, 2 @ 55, 66, 72, 77, 77, 80 %

Front Squat

4, 5, 5, 5, 5, 5 @ 55, 65, 70, 73, 73, 73 %

Single Arm DB Shoulder Press

3 x 8

Single Leg Squat off Box

3 x 5

Floor Press

3 x 8

Russian Lean

5, 4, 4

Coach

More from Horton Barbell

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.

Start Training Like an Athlete Today

Whether you're a former athlete who wants to train like they did in their glory days or you've always wanted to train like an elite level athlete, now is your chance!

Start My 7-Day Free Trial

FAQs

How Much Olympic Lifting is in this Program?

Quite a bit. You should expect to see Olympic lifts (or variations) multiple times per week. If you're looking for a program that does not include Olympic lifts I would suggest looking at our 4 Day Strength 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/

The Proof

Rock Ya-Sin

San Francisco 49ers

Verified Athlete

"Coach Horton played a big role in helping me develop as an athlete. His coaching is one of the reasons that I learned how to train and take care of my body properly. I still use a lot of his advice and coaching points in the NFL today."

Matt Hennessy

Atlanta Falcons

Verified Athlete

"Coach Horton was an integral part of my development as a college football player, taking me to a new level when it came to size, speed and strength."

Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

Legends 4 Day