Fit Father Prescription

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 was designed after an intense few years of raising two kids born close together during COVID, while also building a house and juggling careers. Fitness had to take a back seat, and while we managed to stay somewhat active, we were far below our own standards. Hard Way Fitness created this programme for parents or anyone who’s been through a demanding period who want to reclaim their strength, energy, and resilience once life begins to stabilise again.

About this Programme

This is a 12-week plan built around consistency and balance, not just chasing numbers or linear progression. It can be done at home or in the gym, and is structured to rebuild strength, conditioning, and resilience without overwhelming recovery. The programme includes three structured sessions per week, combining strength training, conditioning, and accessory work, with built-in flexibility for busy parents or professionals. It’s designed to help you gradually raise your baseline, restore confidence in your body, and build the foundation to take on more demanding training cycles.

What you Will Get Out of the Programme

By the end of 12 weeks, you’ll have rebuilt your strength and conditioning, regained consistency in training, and developed resilience for both life and fitness. You’ll finish not just back to your pre-chaos fitness levels, but stronger and better equipped to handle whatever comes next.

$49

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Tailored to Dads and Parents

Return to the fitness levels and potential you had pre-kids. This program is perfectly designed for home or gym settings, focusing on full-body routines that leverage the unique benefits of resistance training using a variety of tools and carefully selected cardio. Efficient and effective, each session is planned to deliver maximum results in minimal time.

Builds Full-Body Strength

The programme focuses on using compound resistance training to rebuild your strength and get you back to fighting fit. The programme uses supersets and selected circuits to give you a full balance of performance, we don't neglect cardio or conditioning, it's all in here.

Fits a Busy Schedule

All parents know that the best laid training plans get blown out of the water regularly with kids routines shifting and requirements growing. This programme is designed to be done 4 days a week and gives you flexibility to move days as needed. The hybrid home/gym approach also gives you the ability to prioritize for when you're in the gym.

Scalable Difficulty

Tailored to fit any fitness level, the program allows you to adjust the intensity through progressive weight increments and variations. Beginners can start with lighter weights and simpler forms, while advanced users can increase the challenge to continuously push their limits. I've included the weights I worked for reference, everything is adjustable.

Strong, fit fathers, are great fathers.

Often we as parents feel guilty about taking time for ourselves for things like exercise, when in fact giving yourself that time will make you a better parent. It's ok to take time to look after yourself, and if you're at the stage that you are trying to regain some fitness, this is the programme for you.

Features

Access to your coaches

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

Programming 4 days per week

The programme is designed over a 4-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 // Kettlebells // Sandbag // Some for of cardio equipment

Recommended

Weighted Vest

Sample Week

Week 1 of 12-week program

Sunday

Home/Gym Training

Cardio

1 x 10:00

Heroic Warm-up

Floor Kettlebell Press

5 x 5 @ 52.91 kg

Push-Up

5 x MAX

Gorilla Row

5 x 5 @ 52.91 kg

Inverted Row

5 x 5

Bodyweight Bulgarian Split Squat

3 x 20

Wall Sit

1:00, 0:45, 0:30

Double KB Clean & Jerk

10 x 3 @ 44.09 kg

Assault Bike

10 x 0:30

Monday

Home/Gym Training

Cardio

1 x 10:00

Heroic Warm-up

DB Bench Press

5 x 5 @ 61.73 kg

Chest-Supported DB Row

5 x 5 @ 66.14 kg

Crush Grip Incline DB Press

3 x 10 @ 70.55 kg

DB Arnold Press

3 x 10 @ 35.27 kg

Goblet Squat

3 x 8 @ 77.16 kg

Kettlebell RDL

3 x 10 @ 70.55 kg

Treadmill Work

1 x 2400

Tuesday

Rest Or Swap Day

Rest

Wednesday

Home/Gym Training

Cardio

1 x 10:00

Heroic Warm-up

For Completion

Push-Up

1 x MAX

Chaos Calisthenics

I will typically do circuit tone with no weighted vest, then I put on a weighted vest at about 20lb/9kg for circuits 2 and 3. Rest about 15-20 seconds Circuit 1: 00:30 Begin run on the spot 01:00 Butt Kicks/knees up alternating 00:30 Squat Jumps 00:30 Jumping Jacks 00:30 Walking Lunges 00:30 Squat Taps 00:30 Mountain Climbers 00:30 Lying legs in/outs 00:30 Lying Flutter Kicks 00:30 Skaters side to side hops 00:30 Burpees Circuit 2: With Weighted Vest if possible 00:45 Jumping Jacks 00:45 Air Squats 00:45 Push Ups 00:45 Forward Lunges 00:45 Mountain Climbers 00:45 Sway Squats 00:45 Plank Ups 00:45 Plank Walk-Outs 00:45 Burpees 00:45 Jumping Jacks Circuit 3: With Weighted Vest if possible 00:45 High Knees 00:45 Forearm Plank 00:45 Squat Jumps 00:45 Push-Ups 00:45 Mountain Climbers 00:45 Flutter Kicks 00:45 Skaters 00:45 Plank-Ups 00:45 Burpees 00:45 Jumping Jacks

Sandbag Savagery

This is my go to Sandbag routine when I'm feeling tired and frustrated. I go with a 30-40kg sandbag depending on how I'm feeling, but on some good music and just go for it. Sandbag Clean & Press x 3 Reps Sandbag Floor to Shoulder alternate sides, 3 reps each side Sandbag Crush Grip Squat x 3 reps Sandbag carry aim for 5-10 meters over and back As many rounds as possible in 20 - 25 minutes with good form. If you have less time you can reduce this down but don't go below 10 minutes.

Thursday

Home/Gym Training

Cardio

1 x 10:00

Heroic Warm-up

Push-Up

1 x MAX

Kettlebell AMRAP

This is a 35 minute circuit for you to do as many rounds and reps as possible in the time with good form. Reduce the weight if you find yourself fatiguing fast. The goal, is effective, efficient movement and building stamina. - Floor press with kettlebells choose dual or single KB x 10 - Alternating arms Gorilla Rows x 10 ( 5 each side) - Crush Grip Narrow Overhead Press x 10 - Dual Rack KB Front Squat x 10 - Kettlebell Swings (Russian) x 20 For the weight I use 32kg for everything except the Crush Grip Narrow Kneeling OH Press (I use 20kg). If i wanted to use two KBs I'd go with two 20kgs for the workout. Rest only as much as needed.

Assault Bike

10 x 0:30

Friday

Rest Or Swap Day

Rest

Saturday

Rest Or Swap Day

Rest

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.

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FAQs

Is this only for DadS?

No, the programme is suitable for anyone who trained previously and wants to get back in shape. It's named Deadly Dad because this was my goal for myself when i made the plan. My wife has actually done this programme!

Why is there a mix of equipment?

I was working a hybrid model at the time between the office and the gym, I had kettlebells at home but the gym had only dumbbells. This was the best mix I could create while maintaining the programme goals.

Why have cardio in the plan?

Cardio is key albeit it has a bad reputation. I chose short interval and fast slow/medium distance training to get me fit to run and fight again for the army and martial arts.

How many days a week is the programme?

This is a 4 day split, you'll do two days of strength training build around super sets and linear progression training, and two days of mixed circuits that focus on conditioning first, strength second.

Why do the weights not increase?

Primarily because this was a rebuilding plan and I was fine to use the same weights so long as the intensity I sought was being provided. I did increase the weights in week 7 and week 11 but it's not prescribed because the goal is to rebuild here, get the strong base again, before progressing more.

What if I miss a workout day?

Life happens! If you miss a day, try to make it up when possible. Consistency is key, but it's essential to listen to your body. If cramming in a missed session feels too much, adjust the schedule and ensure you're not overexerting.

Are there any nutritional guidelines included?

Not here but we have guidelines on our site and you can reach out to us, proper nutrition is vital to see optimal results. We always recommend consulting with a nutritionist for best results.

The Proof

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."

Michael

Verified Athlete

""Hard Way Fitness is all about the 'Personal' aspect first and foremost making sure programmes fit and work with you, and training second, not to say the Training isn't also top class"."

Jeff

All you need

Verified Athlete

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

Dublin City Exiles

Rugby League Team

Verified Athlete

"Stephen at the Hard Way Fitness trained the senior exiles team for a couple of sessions as part of warm-up preparation for training mid-season, feedback was always positive and there was a particular lunging, squatting and push-up sequence the lads won't forget anytime soon."