Daily Workouts – July 2023
The Daily Workouts are designed to get you strong, in shape 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!
7/31/23
Choose Your Own Adventure – Bodyweight Edition
500 Totals Reps. Choose from the following:
- Pull-Ups
- Push-Ups
- Bodyweight Squat
- Sit-Up
Exercises can be done in any order, in any amount.
7/28/23
Get Swole Friday – Old School Edition
| 1A | Bench Press* | 4 x 8 @ 60 – 70% |
| 1B | BB Bent Over Row | 4 x 8 |
| 2A | DB Incline Bench | 3 x 10 |
| 2B | Pull-Ups | 3 x 10 |
| 3A | Overhead Press | 3 x 8 |
| 3B | Lateral Raises | 3 x 10 |
| 4A | Dips | 3 x 12 |
| 4B | EZ Bar Curls | 3 x 10 |
*Warm-up/Build-up Sets as Needed
7/27/23
Big Squat Thursday
| 1A | DB Lateral Lunges | 2 x 8e |
| 1B | DB RDL | 2 x 8 |
| 2 | Hang Power Clean* | 5 x 3 @ 65 – 75% |
| 3 | Back Squat* | 5 x 5 @ 70 – 75% |
| 4A | DB Step-Up | 4 x 5e |
| 4B | RDL | 4 x 6 |
| 5A | Weighted Toe Touches | 3 x 20 |
| 5B | Side Plank | 3 x 20e seconds |
*Warm-up/Build-up Sets as Needed
7/26/23
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
7/25/23
Tuesday’s are Arms and Back
| 1A | One Arm Rows | 4 x 8e |
| 1B | DB Shrugs | 4 x 12 |
| 2A | DB Upright Rows | 4 x 8 |
| 2B | Band Tears | 4 x 12 |
| 3A | Seated Single Front Raise | 3 x 10e |
| 3B | Seated Concentration Curl | 3 x 10e |
| 4A | Seated Overhead Triceps Ext. | 3 x 8 |
| 4B | Seated Hammer Curls | 3 x 12 |
7/24/23
Deadlift EMOM Challenge
- Deadlift 85% Every Minute on the Minute for 20 Minutes
*Warm-up/Build-up Sets as Needed & Modify as Needed
7/21/23
Get Swole Friday
| 1 | Big 30 | x 2 |
| 2A | Bench Press* | 8 x 2 @ 70 – 85% |
| 2B^ | DB One Arm Row | 4 x 6e |
| 2B^ | DB Rear Delt Raise | 4 x 8 |
| 3A | Standing Shoulder Press | 3 x 8 |
| 3B | DB Lateral Raise | 3 x 8 |
| 4A | 21s | 2 x 21 |
| 4B | Dips | 2 x 21 |
| 4C | Situps | 2 x 21 |
*Warm-up/Build-up Sets as Needed
^One Arm Rows after sets 1-4, Rear Delts after sets 5-8
7/20/23
Work Day
| 1 | Snatch Complex | 2 x 5, 5, 5 |
| 2A | DB SA Snatch | 4 x 5e |
| 2B | Med Ball Slam | 4 x 8 |
| 3 | Front Squat | 6 x 3 @ 70 – 80% |
| 4A | Pistol Squat | 3 x 5e |
| 4B | DB RDL | 3 x 8 |
| 5A | DB SA Shrug | 3 x 12 |
| 5B | Plank | 3 x 45 seconds |
7/19/23
10s and 20s
- 10 Yard Sprints x 10
- Rest 2 Minutes
- 20 Yard Sprints x 10
- Rest 3 Minutes
- 10 Yard Sprints x 10
- Rest 2 Minutes
- 20 Yard Sprints x 10
Keep rest to a minimum (10 to 15 seconds) between each rep.
7/18/23
Just Work
| 1A | Kettlebell Swings | 2 x 8 |
| 1B | DB RDLs (light) | 2 x 8 |
| 2 | Hang Clean* | 5 x 3 @ 70 – 75% |
| 3 | Tempo Back Squat** | 5 x 5 @ 60 – 70% |
| 4A | Hypers | 3 x 12 |
| 4B | DB Lateral Lunge | 3 x 5e |
| 5A | DB Shrugs | 3 x 12 |
| 5B | SA Farmer’s Walk | 3 x 25yds each |
*Warm-up/Build-up sets as needed
**4 second eccentric with 1 second pause
7/17/23
Challenge Monday
100 Total Reps of:
- Deadlift (Use 1/2 BW)
- Pull-Ups
Between each round = 400m Run
7/14/23
Get Swole Friday
| 1A | DB Bench | 5 x 10 |
| 1B | One Arm Row | 5 x 10 |
| 2A | DB Incline | 5 x 10 |
| 2B | Upright Row | 5 x 10 |
| 3A | DB Shoulder Press | 5 x 10 |
| 3B | Rear Delt Raise | 5 x 10 |
7/13/23
“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
7/12/23
Body Maintenance
| 1 | Foam Roll (Quads, Groin, Glutes) | x 20 seconds each |
| 2A | Banded SL Pallof Press | 2 x 10e |
| 2B | Banded SL RDL | 2 x 10e |
| 2C | Banded Reverse Lunge | 2 x 5e |
| 3A | SL Glute Bridge | 2 x 10e |
| 3B | Lateral Bridges | 2 x 10e |
| 4A | Handcuffs | 2 x 10 |
| 4B | Banded 90 Ext. Rotation | 2 x 10e |
| 4C | Quadruped Rock Backs | 2 x 10 |
7/11/23
Power 5.1
| 1A | Kettlebell Swings | 3 x 8 |
| 1B | Med Ball Slams | 3 x 8 |
| 2A | Hang Power Snatch* | 5 x 3 @ 65 – 75% |
| 2B | Box Jump | 5 x 3 |
| 3 | Speed Squat* | 5 x 4 @ 65 – 70% |
| 4A | Single Arm DB Shoulder Press | 3 x 8 |
| 4B | Face Pulls | 3 x 12 |
| 5 | Band Pushdowns | x 50 |
*Warm-Up/Build-Up Sets as Needed
7/10/23
Triple Threat
Record 150 total reps using the following options:
- 225 Deadlift
- 185 Bench Press
- Pull-Ups
*Modify as needed. Make sure proper technique remains the top priority.
7/7/23
Get Swole Friday
| 1 | Big 30 (light) | x 2 |
| 2A | Incline Bench | 5 x 5 @ 70 – 75% |
| 2B | Landmine Row | 5 x 8 |
| 3A | DB Z Press | 4 x 10 |
| 3B | Pull-Ups | 4 x 8 |
| 4A | Barbell Shrug | 4 x 12 |
| 4B | DB Rear Delt Raise | 4 x 12 |
| 5 | Band Curl | x 100 |
7/6/23
Big Squat Thursday
| 1 | Snatch Complex | 2 x 5, 5, 5 |
| 2A | Goblet Squat | 2 x 8 |
| 2B | Kettlebell Swing | 2 x 8 |
| 3 | Front Squat* | 6 x 4 @ 70 – 80% |
| 4A | Pistol Squat | 4 x 5e |
| 4B | DB RDL | 4 x 8 |
| 5A | Med Ball Slam | 3 x 10 |
| 5B | Med Ball Russian Twist | 3 x 10 |
*Warm-up/Build-up sets as needed
7/5/23
30 for 30
- 30 Yard Sprints x 30 (with 30 seconds rest in between)
7/4/23
Land of the Free, Home of the Gains
| 1 | Snatch Complex | 2 x 5, 5, 5 |
| 2 | Deadlift* | 7 x 4 @ 76% |
| 3 | Bench Press* | 7 x 4 @ 76% |
| 4A | Barbell Curl | 4 x 7 |
| 4B | Floor Press | 4 x 7 |
| 4C | Hammer Curl | 4 x 7 |
| 4D | Dips | 4 x 7 |
*Warm-up/Build-up sets as needed
7/3/23
Just Pull-Ups
100 Pull-Ups For Time
Modify as needed