HARDLINE: First Responder Strength & Fitness Program: Training by Matt Reed in TrainHeroic

Matt Reed Fitness

First Responders, Strength & Conditioning, Functional Fitness, General Fitness

Coach

Matt Reed

What is HARDLINE?
HARDLINE is an 8-week, no-fluff strength and conditioning program built specifically for first responders and military personnel who need to stay fit for duty without spending hours in the gym.

Every workout is under 30 minutes, designed to maximize results with minimal equipment—just dumbbells, your bodyweight, and grit.

This program targets the exact physical demands of the job—power, strength, endurance, mobility, and functional performance—so you’re prepared for whatever comes your way.

Features
1 sessions per week
Must use App app to view and log training
Program Training

$60

Get HARDLINE: First Responder Strength & Fitness Program

Job-Ready Strength & Endurance

Build real-world strength, muscular endurance, and cardiovascular conditioning that directly transfers to the physical demands of firefighting, law enforcement, EMS, and military work.

30-Minute Efficient Workouts

Maximize results in minimal time. Each session is designed to be completed in 30 minutes or less—perfect for busy duty schedules, shift work, or early mornings.

Functional Movement Focused

Every workout includes push, pull, squat, hip hinge, and functional carry-based movements (like overhead marches and farmer’s carries) that build injury-resistant, tactical strength.

Progressive Overload for Maximum Results

HARDLINE is built with a progressive structure that increases intensity, volume, and challenge over 8 weeks—helping you get stronger, leaner, and more explosive week after week.

Minimal Equipment, Maximum Impact

Train anywhere with just dumbbells and your bodyweight. No fancy machines or crowded gyms—just proven movements that deliver serious performance 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

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

Sweating over a lifeless PDF is so last year.

Sample Week

Week 1 of 8-week program

Sunday

Week 1 Day 1

Heroic Warm-up

For Completion

DB Bench Press

3 x 10

Bent Over DB Row

3 x 12

Goblet Squat

3 x 12

Romanian Deadlift with DB

3 x 10

DB Farmer's Walk

3 x 0:40

Circuit

2 Rounds: 20 Mountain Climbers + 10 Push-Ups + 30-sec Plank

Monday

Week 1 Day 2

Treadmill Work

1 x 20:00

Tuesday

Week 1 Day 3

Heroic Warm-up

For Completion

Push-Up

3 x 12

1-Arm DB Row

3 x 10

DB Reverse Lunge

3 x 10

Glute Bridge

3 x 0:30

Bear Crawl

3 x 0:30

Circuit

2 Rounds: 10 Jump Squats + 10 Burpees

Wednesday

Week 1 Day 4

Treadmill Work

1 x 2

Thursday

Week 1 Day 5

Heroic Warm-up

For Completion

DB Push Press

3 x 10

Pull-Up

3 x 10

DB Front Squat

3 x 10

DB Deadlift

3 x 10

March

3 x 0:30

Circuit

3 Rounds: 20 Jumping Jacks + 15 Sit-Ups

Coach

More from Matt Reed Fitness

Matt Reed

Are You Built for the HARDLINE?

You don’t need fancy equipment, a packed gym, or hours of free time—you need a mission-focused plan that delivers. HARDLINE is more than a workout. It’s a commitment to showing up strong—mentally and physically—for the people who count on you most.

Get HARDLINE: First Responder Strength & Fitness Program

FAQs

Who is the HARDLINE program for?

HARDLINE is designed for first responders, military personnel, veterans, and busy professionals who need to maintain elite physical fitness but don’t have hours to spend in the gym. It’s also ideal for anyone who wants no-BS, real-world strength and endurance training.

How long are the workouts?

Each session is 30 minutes or less, making it perfect for before or after your shift, during a lunch break, or whenever your schedule allows.

What equipment do I need?

All you need is a pair of dumbbells, your bodyweight, and a little space to move. This program was built to be done at home, in a garage, or on station.

How many days a week will I train?

The program includes 3 structured workouts per week, with optional finishers and recovery guidance if you want to train more frequently.

Is this program beginner-friendly?

Yes. The program includes modifications for most exercises. If you’re new to strength training, the first 2 weeks focus on foundational movement and controlled intensity to help you build proper form and confidence.

What kind of results can I expect?

Expect increased full-body strength, improved work capacity, better core stability, and greater mobility and resilience under stress—all key to being ready for anything on the job.

Can I do this if I work shifts or have an unpredictable schedule?

Absolutely. The workouts are short and flexible—you can move sessions around your week based on your duty schedule or shift changes.

The Proof