Neversate Darkhorse Program Template
In late 2018, Brian Alsruhe published a YouTube video outlining the basics of what he called the Darkhorse program. In this post, I describe the program and share the excel (or google sheets) version of the program I created that allows you to create your own custom program. This is a free strength training template, I hope you like it.
About Brian Alsruhe
Alsruhe runs a gym called Neversate Athletics in Maryland. He also writes programs he puts out for free on YouTube that are very challenging and popular. He has been a strongman competitor and is crazy strong. Alsruhe has a great YouTube channel and a great mindset.
Alsruhe also writes custom programs available for sale. I have purchase one of his programs, and he takes into account your access to equipment, goals and skill level.
About the Darkhorse Program
Darkhorse is a 9 week strength training program with an optional de-load and test week on top of that for a total of 11 weeks. The program is designed to get you better at the four standard strength lifts (squat, deadlift, bench press, overhead press) by training variations of those lifts. Variations include: SSB bar squats, floor press, Z-press, deficit deadlifts, among others. He explains it a lot better than I can, so just go watch the video above if its not clear.
Alsruhe designs programs that utilize a giant set format rather than a lift, rest, repeat format of most strength programs. The program appealed to me because it incorporated variations to the main movements as the primary strength movements, which keeps things fresh relative to other programs. In addition, the program is very intense and is useful for improving general conditioning and athletic movement. Its great for keeping warm in the winter and for shedding winter layers in the springtime.
Free Darkhorse Template
I created a template in excel based on Alsruhe’s video. I hope he doesn’t mind me posting the template here, because I don’t know him personally. He makes a living selling customized programs. I bought one and would do it again, I’ve watched his videos, and have bought multiple shirts from his gym. I could not recommend his channel more, and I hope that if he ever does come across this post, he sees it as a positive thing that draws more attention to his content.
He is one guy I would not like on my bad side, because he could definitely kick my ass.
I ran a version of the program myself over the summer using this template. I set it up so you’d be able to print out whatever the workout was for a given training day. Setup is simple. First, input your starting 1 rep max weights for the squat, bench, deadlift and overhead press. Then choose the 12 variations you want to use for the program (3 variations for each lift, 1 for each of the 3 phases of the program).
Click here to access the excel version.
If you like this free strength training template and think I should make more, let me know. Thanks!
