The Day of the Dumbbell

The Hard Way Fitness

Functional Fitness

Coach

Stephen Mooney

Our Promise

Every programme we publish is tested under pressure by our coaches and clients before it’s released. Born out of real training, not theory. These are the sessions we do ourselves. No shortcuts, no gimmicks, no marketing, or rubbish to sell you. All we ask is your honesty of effort and a review if you complete the programme.

Who is this Programme for

This programme is designed for people who love training with dumbbells, or for those who’ve recently picked up a set and want a structured plan to get the most out of them. It’s suitable for all levels and gives you a clear path to build strength, fitness, and resilience with minimal equipment.

About this Programme

Over 12 weeks, each week combines strength training, high-intensity conditioning, and essential mobility drills. You’ll strengthen your body with a mix of compound and isolation exercises, improve cardiovascular health through demanding conditioning sessions, and protect your body with targeted mobility work. The programme also includes weekly max-effort tests and rotating challenge workouts such as AMRAPs, Chippers, METCONs, and Ladders, designed to push your limits and build both physical capacity and mental grit.

What you Will Get Out of the Programme

By the end of 12 weeks, you’ll have built full-body strength with dumbbells, improved conditioning and endurance, and developed resilience through consistent challenges. You’ll finish stronger, fitter, and more confident in your ability to push yourself with one of the most versatile training tools available.

$49

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Comprehensive Full-Body Training

This programme integrates a mix of dumbbell, and bodyweight exercises, ensuring every major muscle group is targeted. From chest and back to legs and core, participants will experience a holistic strengthening of the entire body.

Versatility in Training Environments

With sessions designed for both home and gym environments, the programme offers flexibility to trainees. Whether you're limited to working out at home or prefer the amenities of a gym, this regimen caters to all scenarios, ensuring consistent progress. Works best if you have access to a gym some days a week.

Improved Fitness

While the programme is primarily a dumbbell based collection of exercises, there are machine based, calisthenic and other exercises included to boost the effectiveness of the programme, this is designed to be all encompassing and make you fitter, faster and stronger.

Enhanced Core Strength and Stability

With exercises like the renegade rows, swings, and dumbbell goblet squats, there's a significant emphasis on core engagement. This leads to a stronger, more stable core, which is essential for overall fitness and injury prevention.

Progressive Endurance Training

The inclusion of sled work including both pushes and pulls as well as fortnightly cardio tests will give you an engine in addition to the gains you'll make from the compound and targeted exercises in this programme.

Features

Access to your coaches

Contact your coach via the app as needed, we're here to help.

Programming 5 days per week

The programme is designed over a 5-day split but can be adjusted if needed.

Mental Exercises

The programme has certain workouts, in particular the circuits and cardio efforts that will test you mentally

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

There is clear, concise instruction in both text and video format to keep you on track.

Committed Teammates

A vibrant community that will keep you pushing to unlock your best. Ask to join our Discord and follow us on social media.

Delivered through TrainHeroic

Excels and PDFs are a thing of the past. Your coaches and team will push you harder, know you better, and keep you going longer, all via the app.

Equipment

Required

Dumbbells: Various weights // Bench or Elevated Platform

Recommended

Sled // ERG or Cardio Machine: Ideal for finishers

Sample Week

Week 1 of 12-week program

Sunday

Cardio

1 x 10:00

Heroic Warm-up

DB Bench Press

5 x 5 @ 85 %

Chest-Supported DB Row

5 x 5 @ 85 %

Incline DB Bench Press

3 x 8 @ 70 %

DB Arnold Press

3 x 8 @ 70 %

Goblet Squat

5 x 10 @ 80 %

Romanian Deadlift (RDL)

3 x 10 @ 75 %

DB Farmer's Walk

5 x MAX @ 75 %

Monday

Sled Push Day

Cardio

1 x 10:00

Heroic Warm-up

Sled Push

50, 60, 70, 80, 85, 90, 85, 80, 70, 60 @ 5, 5, 4, 4, 3, 2, 3, 4, 4, 5

Tuesday

Cardio

1 x 10:00

Heroic Warm-up

DB Floor Press

5 x 5 @ 85 %

1-Arm DB Row

5 x 5 @ 85 %

Decline DB Bench Press

3 x 8 @ 70 %

DB Shoulder Press

3 x 8 @ 70 %

Bulgarian Split Squat

3 x 10 @ 70 %

DB Hip Thrust

3 x 8 @ 90 %

Suitcase Carry

5 x MAX @ 75 %

Wednesday

Cardio

1 x 10:00

Heroic Warm-up

Cardio

1 x MAX

Thursday

Cardio

1 x 10:00

Heroic Warm-up

Band Face Pull

5 x 10

Lat Pulldown

5 x 10 @ 80 %

Narrow Flat DB Bench Press

5 x 5 @ 85 %

DB Renegade Row

3 x 8 @ 70 %

Crush Grip Incline DB Press

3 x 8 @ 70 %

DB Lateral Raise

3 x 8 @ 70 %

DB Front Squat

5 x 10 @ 70 %

Chin-Up Ladder

1 x 15:00 @ MAX

Coach

More from The Hard Way Fitness

Stephen Mooney

Founder & Head Coach at Hard Way Fitness, Army Reservist, Muay Thai Fighter, and father of two. With a background in financial services and military training. I blend elite strength & conditioning, tactical fitness, and mental resilience to push members beyond their limits. Passionate about discipline, challenge, and building an unbreakable mindset.

Do it the Hard Way

Every Hard Way programme is tested under pressure by our coaches and clients before it’s released. This one is no different. If you bring the commitment, it will deliver the results.

Get The Day of the Dumbbell

FAQs

What is the main focus of this programme?

This programme is a unique blend of dumbbell, cardio and calisthenics exercises, aimed at providing a comprehensive full-body workout. It prioritizes functional strength, agility, and holistic fitness development.

Do I need to have prior experience with dumbbells or calisthenics?

While the programme can accommodate various fitness levels, basic familiarity with dumbbell and calisthenics movements will be beneficial. However, always prioritize form and start with manageable weights to ensure safety.

Can I follow this programme at home?

Yes! The programme includes sessions designed specifically for home workouts. Ensure you have the necessary equipment, like dumbbells, and bands, to get the most out of the home sessions.

How long is each workout session?

Each session's duration varies, but with warm-up, the main workout, and cool-down, expect to spend around 45 minutes to an hour for each workout.

What if I don't have all the recommended equipment?

While having all the equipment maximizes the programme's benefits, alternatives can be sought for certain exercises. For instance, if you lack rowers, treadmills etc. find a stairs, field and get after it.

How is this programme different from other fitness regimens?

This programme is tried, tested and has been baptised in fire via feedback. We've stripped out what didn't work, or impacted the balance and kept what did work and adds to the balance.

Can I combine this programme with other training routines?

Given the comprehensive nature of this programme, it's best to follow it as designed for optimal results. If you wish to integrate other routines, ensure they complement rather than conflict with the recovery and intensity of this regimen.

The Proof

Susan

Rugby Player

Verified Athlete

"Hardway Fitness has changed my training style to a much more efficient and better method. Using the TrainHeroic app made sessions very easy to follow and kept me accountable. I Would highly recommend Hardway Fitness for all levels of experience."

Agnieszka

Fitness Addict, Mother of 2

Verified Athlete

"I've used the Hard Way Fitness programme for several years now, including before, during and after both pregnancies. It's enabled me to train long term, stay injury free and keep fit. Can't recommend the Hard Way Fitness enough."

Eric

Founder, Velacor

Verified Athlete

"Maintaining fitness was difficult considering my desk job. The discipline and routine of this programme ensured I was fit and ready. Staying disciplined over the programme through me resilience and there is real accountability. it made showing up for training so much easier."

Liam

Retired Engineer Power Generation

Verified Athlete

"Hard Way Fitness took a difficult set of requirements that limited a lot of common training methods, and found ways and means to still get the job done for me. Everything I needed was in the palm of my hand with the TrainHeroic app and coach was on hand for support."