The Ox - Dumbbell Strength Programme

The Hard Way Fitness

Functional Training

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

Dumbbell Strength Training is a 12-week programme designed for anyone who wants to build full-body strength using simple, proven methods. It’s ideal if you prefer training with minimal equipment, want a straightforward structure you can follow at home or in the gym, and are ready to see measurable progress through consistent work.

About this Programme

The programme begins with a baseline strength test to establish your starting point and set training loads. Over 12 weeks you’ll follow structured full-body dumbbell workouts, progressing through carefully planned set and rep schemes designed to build strength, break through plateaus, and develop balanced muscle across all major groups.

Test weeks are built into the plan at key points to measure progress and adjust intensity, ensuring the programme adapts as you get stronger. The approach is practical and accessible, using dumbbells to improve joint health, coordination, and overall resilience while steadily increasing strength.

What you Will Get Out of the Programme

By the end of 12 weeks, you’ll have built measurable full-body strength, improved coordination and joint stability, and developed the discipline that comes with following a structured progression plan. You’ll finish stronger, fitter, and more confident in your ability to train with efficiency and purpose.

$49

Get The Ox - Dumbbell Strength Programme

Progressive Strength Building

Dumbbell Strength Training centers on a linear progression strategy, gradually increasing intensity to consistently advance your strength. It’s a methodical approach that caters to all fitness levels, promoting steady gains.

Full-Body Conditioning

With dumbbells, every workout is comprehensive, targeting each major muscle group for balanced development. The program’s full-body focus ensures that no muscle is left behind, offering a complete fitness solution

Versatile and Accessible

Dumbbells are ideal for their versatility and suitability for a range of exercises. This program utilizes them to full effect, making it accessible for anyone, whether you’re working out at home or at the gym.

Customized Intensity

Starting with a one-rep max test allows the program to be tailored to your personal strength level. This custom approach ensures the training is effective, whether you're a beginner or looking to elevate your existing routine.

Injury Prevention and Recovery

Built-in test weeks and recovery periods within the program help prevent overtraining and injuries. They allow for muscle recuperation and joint health, supporting longevity in your training endeavors

Features

Access to your coaches

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

Programming 3 days per week

The programme is designed over a 3-day split but can be adjusted if needed.

Mental Exercises

The programme has certain workouts are all about mental fortitude.

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 of various weights // Bench

Sample Week

Week 1 of 12-week program

Sunday

1RM Test Week

Cardio

1 x 10:00

Heroic Warm-up

DB Bench Press

10, 8, 6, 4, 2, 1 @ 50, 60, 70, 80, 90, 100 %

Chest-Supported DB Row

10, 8, 6, 4, 2, 1 @ 50, 60, 70, 80, 90, 100 %

Incline DB Bench Press

10, 8, 6, 4, 2, 1 @ 50, 60, 70, 80, 90, 100 %

DB Arnold Press

10, 8, 6, 4, 2, 1 @ 50, 60, 70, 80, 90, 100 %

Goblet Squat

10, 8, 6, 4, 2, 1 @ 50, 60, 70, 80, 90, 100 %

Single Leg RDL

10, 8, 6, 4, 2, 1 @ 50, 60, 70, 80, 90, 100 %

Tuesday

1RM Test Week

Cardio

1 x 10:00

Heroic Warm-up

DB Floor Press

10, 8, 6, 4, 2, 1 @ 50, 60, 70, 80, 90, 100 %

1-Arm DB Row

10, 8, 6, 4, 2, 1 @ 50, 60, 70, 80, 90, 100 %

Decline DB Bench Press

10, 8, 6, 4, 2, 1 @ 50, 60, 70, 80, 90, 100 %

Seated DB Press

10, 8, 6, 4, 2, 1 @ 50, 60, 70, 80, 90, 100 %

DB Hip Thrust

10, 8, 6, 4, 2, 1 @ 50, 60, 70, 80, 90, 100 %

Thursday

1RM Test Week

Cardio

1 x 10:00

Heroic Warm-up

Narrow Flat DB Bench Press

10, 8, 6, 4, 2, 1 @ 50, 60, 70, 80, 90, 100 %

DB Renegade Row

10, 8, 6, 4, 2, 1 @ 50, 60, 70, 80, 90, 100 %

Crush Grip Incline DB Press

10, 8, 6, 4, 2, 1 @ 50, 60, 70, 80, 90, 100 %

Cuban Press

10, 8, 6, 4, 2, 1 @ 50, 60, 70, 80, 90, 100 %

DB Deadlift

10, 8, 6, 4, 2, 1 @ 50, 60, 70, 80, 90, 100 %

Friday

Week 1 Day 6

Walk

1 x 0:45

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 Ox - Dumbbell Strength Programme

FAQs

What equipment is required for the program?

You will need a range of dumbbells that allow for varying weights to suit your strength levels. An adjustable set may be ideal to accommodate progress over the 12 weeks. A bench is also highly recommended.

Is the program appropriate for beginners?

Yes, the program can be tailored to any starting strength level. Beginners should focus on form and master the movements with lighter weights before progressing.

How frequently are workouts scheduled?

There are 3 workouts per week, designed to optimize strength gains while allowing for recovery. This frequency balances challenge with rest for sustainable progress.

What if I can't complete a workout?

If you miss a session, simply adjust your schedule to fit it in. Consistency will bring results, but don’t compromise recovery—listen to your body.

How will I know if I’m improving?

Progress is tracked through 1RM tests in weeks 1, 6, and 12. You should also notice improvements in your general fitness and ability to handle daily physical tasks.

Can I repeat this program after finishing it?

Definitely. The program's structure supports repetition with adjusted weights and intensities to continue challenging your strength as you grow stronger.

The Proof

Jeff

It's all you need

Verified Athlete

"Big lifts, big numbers, and big gains. Having a plan tailored to me is an Awesome feeling, TrainHeroic shows me how I'm doing and combining the Hardway Fitness & TrainHeroic have given me a great awareness of my ability and my potential, kept me very motivated to stay on track."

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."