Daily Workouts – April 2023
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!
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.