Weekend Warrior: Strength & Conditioning

The Hard Way Fitness

Women's Training, Strength & Conditioning

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 created for people who can’t train much during the week due to work, family, or life’s unexpected demands. It’s ideal for busy parents, professionals, or anyone who wants to build their training around Friday to Sunday. If you only have the weekend to focus, this 12-week plan is designed to make those days count.

About this Programme

The programme runs for 12 weeks, with each weekend carefully structured for maximum benefit in limited time. Friday is conditioning-focused, with three rotating workout styles built on different training principles, designed to be short enough to fit around work while still effective. Saturday is strength-focused, cycling through three complementary approaches to build raw power and consistency. Sunday combines four types of metabolic conditioning workouts that develop strength endurance and mental resilience, testing your perseverance while building capacity.

Each weekend offers variety but also balance, so across 12 weeks you’ll continue to adapt, progress, and see results without the need for weekday sessions.

What you Will Get Out of the Programme

By the end of 12 weeks, you’ll have built strength, improved conditioning, and developed the discipline to maximise limited training time. You’ll finish stronger, fitter, and more resilient — proof that even with just weekends, you can make serious progress the Hard Way.

$49

Get Weekend Warrior: Strength & Conditioning

Built for the Weekend

This is designed around Friday, Saturday and Sunday training, so if you can't train any other days, with this programme you can be sure that you're still going to get a hell of an effective weekly training programme completed.

Hit Cardio, Strength & Endurance

We designed this programme as a balanced and carefully coordinated dance of cardio, strength and strength endurance. No matter what you're goals, if you're tied for time this programme will cover all bases and take away any feelings of missing workouts.

Progression and Performance

The programme rotates through different variations of strength, cardio and strength endurance training. As well as this the programme also get progressively more difficult, pushing you further, for longer and testing your perseverance.

Ideal for Parents

If you are struggling to get your workout in week-to-week due to family or work commitments, this programme when executed over the 12 weeks will make up for any lost training. Friday you get your cardio quick-fix in, then it's Saturday for strength and Sunday for endurance and conditioning.

Scalable and Repeatable

This programme has been designed for all levels, the weights and workouts prescribed can be progressed and regressed depending on your own knowledge, skills and experience. We've had clients repeat this programme over entire school semesters and make great gains.

Features

Access to your coaches

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

Programming 3 days per week

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

Sweating over a lifeless PDF is so last year. Your coaches & team will push you harder, know you better, & keep you going longer, all through an app.

Equipment

Required

Barbell and Squat Rack, a well Equipped Gym // Access to one of the following: Rowing Machine, ERG Bike, Ski, T // Dumbbells & Kettlebells

Sample Week

Week 1 of 12-week program

Thursday

Conditioning Mod 1

Rowing

1 x 1000

Stretch

1 x 10:00

Rowing

8 x 1:00

Friday

Strength Day 1 Mod 1

Rowing

1 x 1000

Stretch

1 x 10:00

Front Squat

5 x 10 @ 65 %

Landmine Press

3 x 16 @ 50 %

Landmine Bar Twist

3 x 20

Floor Press

5 x 10

Gorilla Row

5 x 10

Single Leg RDL

3 x 10

Saturday

Conditioning Day 1 Mod 1

Rowing

1 x 1000

Stretch

1 x 10:00

KB swings

7 x 15

Goblet Squat

7 x 15

Parallette Push_ups

7 x 10

KB Lunge

7 x 10

Mountain Climber

7 x 60

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

Like all of our programmes, we've designed this, test it, and broken it before putting it here. You can be guaranteed it works and if you can commit, you'll get the results.

Get Weekend Warrior: Strength & Conditioning

FAQs

How do I get started?

Simple. Sign up, get instant access, and start training today. Everything you need is in the palm of your hand, no waiting, no guesswork.

Is this program suitable for beginners?

Absolutely. The program includes progressions for all fitness levels, whether you're just starting or looking to refine your physique. You’ll build strength, endurance, and definition at your own pace no matter where you're beginning from.

How long are the workouts?

Friday conditioning is generally under 35 minutes, Saturday we recommend giving one hour to complete and Sunday depends on how deep you want to dig.

What if I don’t have gym access?

Ideally you need access to a gym, however if you cannot get access, you can use the app to simply supplement barbell work for bodyweight/dumbbell etc.

What if I miss a day?

If you can fit it in during the Monday - Thursday period, then do so, otherwise just focus on being consistent with the remaining days of the plan. Avoid stopping and restarting over and over unless you really miss a good chunk of training. Message us on the app if you need to.

The Proof

Agnieszka

Corporate Finance & Mother

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."

Kasia

VP, Global Bank

Verified Athlete

"With a demanding job and 3 kids, I needed a training solution that was both effective and realistic. Hard Way Fitness is exactly that. The workouts are thoughtfully structured, easy to follow, and push me just the right amount. Stephen’s approach made strength training accessible and sustainable."

Eric

Air Force Pilot & Entrepreneur

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"

Katarzyna

Wojska Obrony Terytorialnej

Verified Athlete

"Wsparcie, cenne wskazówki i precyzyjnie opracowany plan treningowy od Hard Way Fitness pomogły mi w przygotowaniach do służby wojskowej i osiągnięciu zamierzonych celów. Łatwo było mi pogodzić pełnoetatową pracę, obowiązki rodzinne i przygotowania do dodatkowej roli w wojsku."