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.

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