2 Days Lifting & 2 Days Conditioning
The Hard Way Fitness
General FitnessOur 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 built for those who want to become stronger, more resilient, and better conditioned without committing to high-volume training schedules. Whether you train in a garage gym, commercial gym, or performance environment, this 12-week plan is designed to improve your strength, work capacity, aerobic base, and structural durability without burning you out.
It’s ideal for anyone who wants a structured strength and conditioning system that balances lifting and conditioning properly, supports long-term progress, and reduces the risk of overtraining through intelligent weekly design.
The programme progresses through four clear waves across 12 weeks, giving you a professional, organised training structure that builds the right qualities at the right time while allowing for measurable progression and recovery.
About this Programme
The programme provides four primary training days per week. The pillars of the programme are two strength days and two metabolic conditioning days, rotating through structured variations to maintain progression without losing consistency or effectiveness. A dedicated cardiovascular focus day develops your aerobic base through long slow distance or structured conditioning.
The strength sessions rotate squat, press, hinge and pull patterns across the four waves, using barbell, kettlebell and sandbag variations. Conditioning sessions alternate between density work, unilateral development, complexes and loaded carries to build engine capacity without excessive spinal fatigue.
What you Will Get Out of the Programme
At the end of the 12 weeks, you’ll be stronger, fitter, and more structurally resilient. You’ll lift with better control and confidence, sustain higher levels of output without fading, and recover more effectively between sessions. You’ll develop balanced strength and conditioning that supports long-term performance rather than short-term exhaustion.
Prep
A
Hard Body Code Preparation for Work Circuit
Start with 5–10 minutes of light cardio, gradually increasing pace until you break a sweat and your breathing rises. Goal: elevate body temperature. Move to Activation to switch on key stabilisers: -Glute Bridge x10 -Dead Bug x10 -Push-Up x10 Note: slow, controlled reps — aim for engagement, not fatigue. Next is Mobilisation, working bottom to top: -Ankle circles -Knee circles -Hip rotations -Shoulder rolls -Gentle neck rotations Keep movements smooth and comfortable. Finish with Potentiation to prepare for higher intensity: -Jump Squat x5 -Push-Up to Shoulder Tap x6 -Lateral Bounds x5 each side Perform explosively but relaxed. 1–2 high-quality sets is enough.
B
Rowing
1 x 1000
C
KB swings
10, 15, 20, 25 @ 70.55 kg
D
Ab Wheel
1 x MAX
E
Back Squat
10, 9, 8, 6, 5, 4, 3, 2, 2, 1 @ 66.14, 88.18, 110.23, 132.28, 143.3, 154.32, 165.35, 176.37, 187.39, 198.41 kg
F
Chin-Up
3, 3, MAX
G1
Push-Up
1 x MAX
G2
Wide Incline Push Up
1 x MAX
H
Standing Barbell Bicep Curl
5, 5, MAX @ 77.16, 66.14, 44.09 kg
Prep
A
Hard Body Code Preparation for Work Circuit
Start with 5–10 minutes of light cardio, gradually increasing pace until you break a sweat and your breathing rises. Goal: elevate body temperature. Move to Activation to switch on key stabilisers: -Glute Bridge x10 -Dead Bug x10 -Push-Up x10 Note: slow, controlled reps — aim for engagement, not fatigue. Next is Mobilisation, working bottom to top: -Ankle circles -Knee circles -Hip rotations -Shoulder rolls -Gentle neck rotations Keep movements smooth and comfortable. Finish with Potentiation to prepare for higher intensity: -Jump Squat x5 -Push-Up to Shoulder Tap x6 -Lateral Bounds x5 each side Perform explosively but relaxed. 1–2 high-quality sets is enough.
B
Rowing
1 x 1000
C
KB swings
10, 15, 20, 25 @ 70.55 kg
D
Ab Wheel
1 x MAX
E
Bench Press
10, 9, 8, 6, 5, 4, 3, 2, 2, 1 @ 66.14, 88.18, 110.23, 132.28, 143.3, 154.32, 165.35, 176.37, 187.39, 198.41 kg
F
Pull-Up
3, 3, MAX
G1
Hand Release Push-Up
1 x MAX
G2
Wide Incline Push Up
1 x MAX
H
Standing Barbell Bicep Curl
5, 5, MAX @ 77.16, 66.14, 44.09 kg
Prep
A
Hard Body Code Preparation for Work Circuit
Start with 5–10 minutes of light cardio, gradually increasing pace until you break a sweat and your breathing rises. Goal: elevate body temperature. Move to Activation to switch on key stabilisers: -Glute Bridge x10 -Dead Bug x10 -Push-Up x10 Note: slow, controlled reps — aim for engagement, not fatigue. Next is Mobilisation, working bottom to top: -Ankle circles -Knee circles -Hip rotations -Shoulder rolls -Gentle neck rotations Keep movements smooth and comfortable. Finish with Potentiation to prepare for higher intensity: -Jump Squat x5 -Push-Up to Shoulder Tap x6 -Lateral Bounds x5 each side Perform explosively but relaxed. 1–2 high-quality sets is enough.
B
Rowing
1 x 1000
C1
Barbell Row
C2
Romanian Deadlift
C3
Power Clean
C4
Push Press
C5
Front Squat
Prep
A
Hard Body Code Preparation for Work Circuit
Start with 5–10 minutes of light cardio, gradually increasing pace until you break a sweat and your breathing rises. Goal: elevate body temperature. Move to Activation to switch on key stabilisers: -Glute Bridge x10 -Dead Bug x10 -Push-Up x10 Note: slow, controlled reps — aim for engagement, not fatigue. Next is Mobilisation, working bottom to top: -Ankle circles -Knee circles -Hip rotations -Shoulder rolls -Gentle neck rotations Keep movements smooth and comfortable. Finish with Potentiation to prepare for higher intensity: -Jump Squat x5 -Push-Up to Shoulder Tap x6 -Lateral Bounds x5 each side Perform explosively but relaxed. 1–2 high-quality sets is enough.
B
Cardio
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.
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 2 Days Lifting & 2 Days Conditioning
Daniel
Programmer
Verified Athlete"Hard Way Fitness programmes and their team training are unique in that they blends really good training, with the experience of how to fit it into real working adult and parents busy days. The community aspect is phenomenal for accountability and keeping you compliant"
Dina
Entrepreneur
Verified Athlete"Stephen and the Hard Way Fitness approach is really very good at what he does! I mean so helpful, responsive, kind and he gave me a structured diet and training plan that brings results. I’m in the middle of my training and looking forward to getting the end results! I know it’s soon."
Hannah
Mom of 2
Verified Athlete"Stephen really knows his stuff, taking time to understand my training & strengths Offering thoughtful suggestions. Seeing how intentionally he designs programs, I reached out about a specific strength goal of mine. He put together a custom plan that feels both challenging & achievable"
Jose
Engineering Volunteer Firefighter/EMT
Verified Athlete"Coming off the back of a power lifting programme, I completed a 12 week hypertrophy focused program by Hard Way Fitness custom made for me with my inputs/testing before we started. It was amazing for me, got me ready for volleyball season."
