Brian Alsruhe 4 Horsemen

Twelve weeks of four lifting days rotate heavy, medium, light and test work, followed by ten one-minute intervals.

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Your numbers

Worked out for an example lifter who squats 100 kg × 5, benches 75 kg × 5, deadlifts 130 kg × 5 and presses 50 kg × 5. Change any number to see your own.

One-rep maxes

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1-rep max
kg
1-rep max
kg
1-rep max
kg
1-rep max

Week by week

Every workout, as Catalyst would give it to you from the example numbers.

Week 1, day 1

Session 1
  • Conventional deadlift
    1. 116×5
    2. 108.75×7
    3. 101.5×9+

Week 1, day 2

Session 2
  • Barbell overhead press
    1. 41.25×7
    2. 38.5×9
    3. 35.75×11+

Week 1, day 3

Session 3
  • Back squat
    1. 78.75×9
    2. 73.13×11
    3. 67.5×13+

Week 1, day 4

Session 4
  • Barbell bench press
    1. 41.25×3
    2. 51.15×3
    3. 61.88×3
    4. 66×2
    5. 74.25×1
    6. 78.38×1
    7. 84.15×1

Where it takes you

Each lift’s heaviest set, workout by workout, over the first 12 weeks, if every set is done as written.

Conventional deadlift116 → 162.4 kg+46.4
100150200Wk 14812
Barbell overhead press41.25 → 61.6 kg+20.35
204060Wk 14812
Back squat78.75 → 126 kg+47.25
75100125Wk 14812
Barbell bench press84.15 → 66 kg−18.15
406080Wk 14812

A forecast, not a promise: it assumes every set is done as written. In the app, what you actually lift decides what comes next, by the program’s own rules.

What it trains

Working sets in the first week for each muscle, counted once for each muscle an exercise trains.

  • Pectorals7
  • Gluteals6
  • Triceps3 + 7
  • Deltoids3
  • Hamstrings3
  • Quadriceps3
  • Serratus anterior10
  • Anterior deltoids7
  • Spinal erectors6
  • Adductors3
  • Upper trapezius3

The schedule

4 workouts a week, on whichever days suit you.

WeekSession 1Session 2Session 3Session 4
1day 1day 2day 3day 4
2day 1day 2day 3day 4
3day 1day 2day 3day 4
4day 1day 2day 3day 4
5day 1day 2day 3day 4
6day 1day 2day 3day 4
7day 1day 2day 3day 4
8day 1day 2day 3day 4
9day 1day 2day 3day 4
10day 1day 2day 3day 4
11day 1day 2day 3day 4
12day 1day 2day 3day 4

How it works

The program’s own rules, as Catalyst runs them.

Train four days a week for twelve weeks, leaving 24–48 hours between workouts and avoiding extra workouts. Follow the heavy, medium, light and test rotation, using separate maxima for each lift. Conditioning has ten one-minute intervals; use the creator’s guide for movements and the work in each interval. Stop the build block at 15 minutes. Finish the finisher after five rounds or ten minutes, whichever comes first, using the guide’s exercises and reps. For ordinary lifting, meet the first two rep targets, then do the final rep-out. Choose your rest periods and equipment rounding. You may try 104% only after a sound 102% attempt. Choose any revised maximum before the next workout, using the monthly opportunities for personal records.

What you need

Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.

  • Barbell
  • Flat bench
  • Squat rack

Not sure it’s the one?

See every program like it ranked for what you want, how often you train and what you have, each with why it fits and what doesn’t. Compare any three side by side.

Find your program

Run Brian Alsruhe 4 Horsemen in Catalyst

Every set ready. Every weight right.

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