Free Daily Workouts

Our Daily Workouts are designed to get you strong and ready for beach season!

Before Getting Started

  • Always consult a physician before starting any workout program. Do any of the following workouts at your own risk. Read our full Disclaimers Page here.
  • Workouts are Monday-Friday. Workouts are posted between 7 and 8pm EST the night before.
  • Read Here for what to expect each day of the week.
  • Warm-Ups are not included. Need some Warm-up Ideas? Click Here
  • Want something more? Train with me on the Horton Barbell App.
  • Finally, if you enjoy the workouts, please share them!

April

5/26/23

Get Swole Friday

  • DB Bench 4 x 10 ss w/
  • One Arm Row 4 x 8
  • Standing Shoulder Press 4 x 6 ss w/
  • Upright Row 4 x 6 ss w/
  • DB Lateral Raise 4 x 12
  • Diamond Push-Ups 3 x 15 ss w/
  • Inverted Rows 3 x 15 ss w/
  • Sit-ups 3 x 15

5/25/23

Dead Man Walking

  • Single Arm Dumbbell Snatch 3 x 5e
  • Deadlift 10 @ 60, 8 @ 66, 6 @ 72, 5 @ 77, 4 @ 79, 3 @ 81, 2 @ 84
  • Walking Lunges 5 x 20 yards
  • Farmer’s Walk 5 x 40 yards ss w/
  • Dumbbell Shrugs 5 x 12
  • Dead Bugs 4 x 10 ss w/
  • Toe Touches 4 x 25

5/24/23

5 Rounds to Shredtown

5 Rounds of the Following:

  • Jump Rope x 50 Taps
  • Push-Ups x 25 Reps
  • Kettlebell Swing x 20 Reps
  • Sit-Ups x 15 Reps
  • Box Jumps x 10 Reps

5/23/23

Slow Burn

  • Kettlebell Swings 3 x 8
  • Back Squat w/ 4 second eccentric 5 @ 50, 4 @ 60, 2 x 3 @ 70, 2 x 3 @ 75
  • Deadlift w/ 5 second eccentric 5 @ 50, 4 @ 60, 2 x 3 @ 70, 2 x 3 @ 75
  • Floor Slider Leg Curls 3 x 8 ss w/
  • Pull-Ups w/ 3 second eccentric 3 x 5
  • Planks 2 x 60 seconds ss w/
  • Barbell Curl w/ 3 second eccentric 2 x 8

5/22/23

Pump and Run

The Challenge is to do 100 Reps of Bench Press.

Use 55% of your max and perform a set of Bench Press.

After each set of Bench, run 400m.

Continue until you’ve completed 100 Reps.

*Compare your time and weight against the Pump and Run on 5/10/23

5/19/23

“Get Swole Friday”

1AIncline Bench5 x 10 @ 60 – 65%
1BLandmine Row5 x 8
2AOverhead Press4 x 5
2BDB Rear Delt Raise4 x 12
3APlate Raise3 x 15
3BDB Lateral Raise3 x 15
4ABarbell Curl3 x 10
4BDiamond Pushups3 x 10

5/18/23

“Big Squat Thursday”

1Back Squat5 x 5 @ 70 – 80%
2AWalking Lunge3 x 20 yards
2BFloor Slider Leg Curl3 x 8
3AOverhead Squat4 x 5
3BPlank4 x 45 seconds
4AGoblet Squat3 x 20
4BDB Shrug3 x 20

5/17/23

“20-Minute Circuit”

1AJump Rope3 x 30 seconds
1BBodyweight Squats3 x 12
1CPush-Ups3 x 12
1DBox Jumps3 x 12
2APull-Ups3 x 8
2BBurpees3 x 12
2CSit-Ups3 x 15

5/16/23

“Drop It Like It’s Hot”

Every Set of 30 is a Drop Set. Start with a challenging weight for 10 reps, drop the weight and do 10 more and drop the weight again and do 10 more reps.

1ADumbbell Bench2 x 30
1BOne Arm Row2 x 30e
2ADumbbell Shoulder Press2 x 30
2BDumbbell Upright Row2 x 30
3ADumbbell Lateral Raise2 x 30
3BDumbbell Shrug2 x 30
4ADumbbell Curl2 x 30
4BDumbbell Skull Crusher2 x 30

5/15/23

“Highway to Hell”

4 Rounds of:

  • 15 Pullups
  • 15 Front Squats x 135lbs
  • 400m Run

Scale as Needed

5/12/23

“Get Swole Friday”

  • Bench Press x 25, 20, 15, 10, 5 ss w/
  • Pull-Ups x 15, 12, 9, 6, 3
  • Single Arm DB Shoulder Press 4 x 8 ss w/
  • One Arm Row 4 x 8e
  • Weighted Diamond Pushups 3 x 12 ss w/
  • Weighted Crunches 3 x 25
  • Band Curls 4 x 25 ss w/
  • Band Pushdowns 4 x 25

5/11/23

  • Front Squat 6 @ 50, 60, 70, 70, 70 ss w/
  • Side Planks 5 x 20 seconds each side
  • Deadlifts 8 @ 50, 60, 65, 65, 65 ss w/
  • Straight Leg Situps 5 x 15
  • Dumbbell Lunges 3 x 12e
  • Floor Slider Leg Curls 3 x 12
  • Goblet Squat 3 x 12
  • Calf Raises 3 x 15
  • Flutter Kicks 3 x 15e

5/10/23

“13 to 1”

13 Reps of each of the following… then 12 reps… continuing down to 1 rep of each.

  • Pull-Ups
  • Kettlebell Swings
  • Bodyweight Squats
  • Sit-Ups

5/9/23

  • Single Arm Dumbbell Snatch 4 x 3e
  • Dumbbell Incline Bench 4 x 8 ss w/
  • One Arm Row 4 x 8
  • Dumbbell Z Press 4 x 6 ss w/
  • Straight Leg Situps 4 x 12
  • Big 30 x 2
  • Band Curls 3 x 25 ss w/
  • Band Pushdowns 3 x 25

5/8/23

“A Simple Bodyweight Workout”

  • Bench Press 20 x Bodyweight
  • Back Squat 35 x Bodyweight
  • Deadlift 45 x Bodyweight

5/5/23

“Get Swole Friday”

  • Bench Press 5 x 5 ss w/
    One Arm Row 5 x 5
  • Curl and Press 5 x 5 ss w/
    Upright Row 5 x 5
  • Floor Press 5 x 5 ss w/
    Inverted Row 5 x 5
  • Band Curls x 55
  • Band Pushdowns x 55

5/4/23

“May The 4th…”

  • Lateral Band Walk 2 x 10 ss w/
  • Reverse Lunge & Reach 2 x 5
  • Single Arm Dumbbell Snatch 5 x 4e
  • Front Squat 5 x 4
  • RDL 5 x 4 ss w/
  • Weighted Pull-Ups 5 x 4 ss w/
  • Pistol Squat 5 x 4e

5/3/23

“What Goes Up…”

5 Rounds

  • 15 Wall Balls
  • 15 Med Ball Slams

5/2/23

“Pullin’ Heavy”

  • RDL 2 x 10 (light) ss w/
  • Bulgarian Split Squat 2 x 5e (light)
  • Dumbbell Single Arm Snatch 3 x 5e
  • Deadlift 5 @ 50, 2 @ 70, 2 @ 75, 2 @ 80, 1 @ 85, 1 @ 90, 1 @ 95
  • Hypers 3 x 10 ss w/
  • Pistol Squat 3 x 5e ss w/
  • Plank 3 x 45 seconds

5/1/23

“Pump-cardi 151”

  • Bench Press @ 185 pounds
  • Pull-Ups

Using the two exercises above in any combination, in any order, get to 151 reps as quickly as possible.

4/28/23

“Get Swole Friday”

  • Bench Press 5 @ 50, 3 @ 60, 8 @ 65, 3 x 8 @ 70
  • Seated DB Shoulder Press 4 x 10 ss w/
  • Bent Over Barbell Row 4 x 8
  • DB Chest Fly 3 x 12 ss w/
  • DB Rear Delt Fly 3 x 12
  • Incline DB Curl 3 x 10 ss w/
  • Tricep Overhead Extension 3 x 10 ss w/
  • DB Lateral Raise 3 x 10

4/27/23

“The Dark Squat Rises”

  • Deadlifts 3 x 8 (moderate weight) ss w/
  • Box Jumps 3 x 8
  • Back Squat 5 @ 50, 3 @ 65, 5 x 5 @ 75
  • Bulgarian Split Squat 3 x 10e ss w/
  • Barbell Hip Thrusts 3 x 12
  • Floor Slider Leg Curls 3 x 12 ss w/
  • Standing Calf Raises 3 x 25 ss w/
  • Plank 3 x 45 seconds

4/26/23

“20 Minute Torch”

3 Rounds of the Following:

  • Squat Jumps x 10 Reps
  • Dumbbell Flys x 10 Reps
  • Push-Ups x 10 Reps
  • Dumbbell Lunges x 10 Reps each
  • Plank x 30 seconds
  • Dumbbell Side Raises x 10 Reps
  • Dumbbell Thruster x 10 Reps
  • Lateral Bridges x 10 Reps each
  • Bicycle Crunches x 10 Reps each
  • Reverse Crunches x 10 Reps

Emphasize Tempo, not weight. Aim for completing the circuit in 20 minutes or less.

4/25/23

“Upper Body Blitz”

  • Dumbbell Bench 4 x 10 ss w/
  • Bent-Over Dumbbell Row 4 x 12 ss w/
  • Med Ball Slam 4 x 12
  • Standing Dumbbell Shoulder Press 3 x 10 ss w/
  • Chin-Ups 3 x 10 ss w/
  • Band Pull-Apart 3 x 20
  • Dumbbell Curl 3 x 12 ss w/
  • Dips 3 x 12 ss w/
  • Seated Med Ball Twists 3 x 20

4/24/23

“Are You Okay?”

  • Deadlift 135 pounds x 25
  • 400m Run
  • Deadlift 185 pounds x 20
  • 400m Run
  • Deadlift 225 pounds x 15
  • 400m Run
  • Deadlift 275 pounds x 10
  • 400m Run

SCALE AS NEEDED

Post Times to Complete to Discord

4/21/23

“Get Swole Friday”

  • Bench Press 10 @ 50, 8 @ 60, 6 @ 70, 3 x 4 @ 80
  • DB Incline 4 x 8 ss w/
  • DB One Arm Row 4 x 5e
  • Big 30 x 2
  • Barbell Curl 3 x 10 ss w/
  • Tricep Pushdowns 3 x 10 ss w/
  • Hammer Curl 3 x 10 ss w/
  • DB Skull Crusher 3 x 10

4/20/23

“Legs Are Smoked”

  • Kettlebell Swing (light) 3 x 8 ss w/
  • Box Jumps 3 x 8
  • Back Squat 10 @ 50, 10 @ 55, 3 x 10 @ 60
  • Barbell Reverse Lunge 4 x 8 ss w/
  • Dumbbell RDL 4 x 8
  • Goblet Squat 3 x 10 ss w/
  • Wall Sit 3 x 30 seconds ss w/
  • Straight Leg Situps 3 x 15

4/19/23

“Medicine Ball Circuit”

3 Rounds of the following:

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

4/18/23

“Tax Deadline Deadlift Day”

  • RDLs 2 x 8 (light) ss w/
  • Kettlebell Swing 2 x 8 (light)
  • Deadlift 5 @ 50, 5 @ 65, 2 x 5 @ 72, 2 x 5 @ 77
  • Pistol Squat 3 x 5e
  • Dumbbell Incline 4 x 8 ss w/
  • Dumbbell Lateral Raise 4 x 12 ss w/
  • Dumbbell Shrug 4 x 15
  • Med Ball Push-ups 3 x 12
  • Med Ball Seated Twists 3 x 15

4/17/23

“Pull-Up or Bust”

100 Pull-Ups

4/14/23

“Get Swole Friday”

  • DB Bench 4 x 10 ss w/
  • One Arm Row 4 x 8
  • Standing Shoulder Press 4 x 6 ss w/
  • Upright Row 4 x 6 ss w/
  • DB Lateral Raise 4 x 12
  • Diamond Push-Ups 3 x 15 ss w/
  • Inverted Rows 3 x 15 ss w/
  • Sit-ups 3 x 15

4/13/23

“Dead Man Walking”

  • Single Arm Dumbbell Snatch 3 x 5e
  • Deadlift 10 @ 60, 8 @ 66, 6 @ 72, 5 @ 77, 4 @ 79, 3 @ 81, 2 @ 84
  • Walking Lunges 5 x 20 yards
  • Farmer’s Walk 5 x 40 yards ss w/
  • Dumbbell Shrugs 5 x 12
  • Dead Bugs 4 x 10 ss w/
  • Toe Touches 4 x 25

4/12/23

“5 Rounds to Shred Town”

5 Rounds of the following:

  • Jump Rope x 50 Taps
  • Push-Ups x 25 Reps
  • Kettlebell Swing x 20 Reps
  • Sit-Ups x 15 Reps
  • Box Jumps x 10 Reps

4/11/23

“Slow Burn”

  • Kettlebell Swings 3 x 8
  • Back Squat w/ 4 second eccentric 5 @ 50, 4 @ 60, 2 x 3 @ 70, 2 x 3 @ 75
  • Deadlift w/ 5 second eccentric 5 @ 50, 4 @ 60, 2 x 3 @ 70, 2 x 3 @ 75
  • Floor Slider Leg Curls 3 x 8 ss w/
  • Pull-Ups w/ 3 second eccentric 3 x 5
  • Planks 2 x 60 seconds ss w/
  • Barbell Curl w/ 3 second eccentric 2 x 8

4/10/23

“Pump and Run”

The Challenge is to do 100 Reps of Bench Press.

Use 55% of your max and perform a set of Bench Press.

After each set of Bench, run 400m.

Continue until you’ve completed 100 Reps.