The Forge - Hard Way Hypertrophy

The Hard Way Fitness

Strength & Conditioning, 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

Hard Way Hypertrophy is for disciplined lifters who want real muscle growth built on the proven foundations of strength training. It’s designed for men and women who already train consistently and want a clear, structured path to a bigger, stronger, and more capable body. This isn’t for beginners, quick fixes, or gimmicks it’s for lifters who thrive on structure and want a serious 12-week plan that delivers measurable results.

About this Programme

The programme is built around heavy compound lifts such as squats, deadlifts, bench press, rows, and presses, supported by smart accessory work, loaded carries, and conditioning. Each week you’ll train the big lifts with calculated percentages, push volume with hypertrophy rep ranges, and develop conditioning through rowing, treadmill work, and circuits. Unlike many mass-gain programmes, Hard Way Hypertrophy doesn’t sacrifice conditioning or ignore recovery. Two planned deloads are included to prevent burnout and maximise growth. Conditioning sessions are strategically placed to keep your work capacity high, so you build muscle while staying athletic and resilient.

What you Will Get Out of the Programme

By the end of 12 weeks, you’ll have gained muscle, increased strength, and developed conditioning that proves you’re more than just show muscles. You’ll finish with a physique that is not only bigger but also stronger, more athletic, and built to last.

$49

Get The Forge - Hard Way Hypertrophy

Build Real Muscle

12 weeks of progressive hypertrophy training focused on proven compound lifts and accessory work. Add size you can see and strength you can use.

Get Stronger Every Week

Clear percentage-based progressions on squats, bench, and deadlifts ensure measurable weekly improvements in core lifts.

Stay Athletic While Growing

Conditioning with rowing, circuits, and carries keeps you fit and mobile while you add muscle.

Train With Structure

No random workouts. Each week is laid out with progression, de-loads, and balance between strength, size, and conditioning

Sustainable Results

De-load weeks and smart programming keep you progressing without burnout, so you can repeat or advance after 12 weeks.

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 4 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

Delivered through TrainHeroic

Using TrainHeroic will help you to push harder, know yourself better, and keep you going longer, all through an app.

Equipment

Required

Barbell + plates // Dumbbells // Bench (flat or adjustable) // Pull-up bar or Lat pulldown machine // Rowing machine or treadmill (can substitute with running or cycl

Recommended

Kettlebells (for swings, halos, front squats) // Dip bars (for optional tricep/chest accessory work) // Weightlifting belt (for heavy squats/deads if needed) // Chalk or straps (for grip support on pulls and carries)

Sample Week

Week 1 of 12-week program

Sunday

Test Week

Rowing

1 x 1000

Stretch

1 x 5:00

Deep Knee Bend

1 x 30

Back Squat

5 x 8 @ 75 %

Pull-Up

1 x MAX

Bench Press

4 x 10 @ 70 %

Incline Bench Press

3 x 12 @ 60 %

Seated Military Press

3 x 10 @ 60 %

Pendlay Row

4 x 10 @ 60 %

KB swings

4 x 25

DB Farmer's Walk

3 x 0:40

Rowing

1 x 1000

Monday

Test Week

Rowing

1 x 1000

Stretch

1 x 5:00

Deep Knee Bend

1 x 30

DB Bench Press

5 x 10 @ 80 %

Crush Grip Incline DB Press

3 x 10 @ 154.32 kg

KB Halo

3 x 10

Double KB Front Squat

4 x 10 @ 176.37 kg

Single Leg RDL

3 x 10 @ 132.28 kg

Lat Pulldown

3 x 12

Suitcase Carry

3 x 0:40 @ 80 %

Treadmill Work

1 x 10:00

Wednesday

Test Week

Rowing

1 x 1000

Stretch

1 x 5:00

Deep Knee Bend

1 x 30

Circuit

This circuit is based on the 55 x 5 formula, that is 5 exercises and 55 reps for each, for a total of 275 reps. I like a heavy sandbag for this, but you can choose a kettlebell, dumbbell, short/long barbell, or whatever you have. Zercher Squat Pull-Ups Push-ups (any variation) Floor to Shoulder Sandbag - or power cleans with bars/kbs Hanging Leg raises or Knees to elbow crunches. Complete 10 reps of each exercise, moving sequentially through each exercise. Once you have completed 10 reps of every exercise, then repeat the same sequence for 9 reps, then for 8, 7 etc. The goal here is efficiency and energy management while accumulating high volume.

Thursday

Test Week

Rowing

1 x 1000

Stretch

1 x 5:00

Deep Knee Bend

1 x 30

Deadlift

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 @ 50, 60, 65, 70, 75, 80, 85, 90, 95, 95 %

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 Forge - Hard Way Hypertrophy

FAQs

How many days per week is this program?

4 days per week. Each session runs about 60–75 minutes depending on rest times.

Is this plan suitable for beginners?

No. You should already know basic lifts like squat, bench, and deadlift. This plan is for intermediate or returning lifters.

What if I don’t have a rowing machine?

Substitute with treadmill sprints, cycling, ski-erg, or outdoor running intervals. Conditioning is flexible.

Can I repeat the program after 12 weeks?

Yes. Reset your weights and run it again, or move up to another Hard Way program for continued progress.

Do I need special supplements or diets?

No. Follow a sensible diet with enough protein and calories to support muscle growth. Supplements are optional.

How is the program structured week to week?

12 weeks with two planned deloads. Progression is built in to increase weight and volume safely.

What lifts does the program focus on?

Squat, bench, deadlift, overhead press, and row. Accessory work supports hypertrophy and balance.

Can I train on consecutive days?

Ideally no. Spread the 4 sessions across the week with rest days in between for best recovery.

How heavy should I lift on accessory work?

Refer to the programme. Choose weights you can complete with good form in the rep range. Push close to failure without breaking form.

What if I miss a session?

Don’t double up. Push the missed session to the next day or skip it and move on. Consistency matters more.

The Proof

Eric

Founder Velacor, Pilot

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."

Susan

Lawyer

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."

Dublin City Exiles

Ruby League Club

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."

Jeff

Airport Customs

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."