THE HURN METHOD (train like Dwayne)

The Hurn Method

Strength & Conditioning

Coach

Dwayne Hurn

Build the engine of a lifter with the versatility of an athlete. Train Like Dwayne is a 3+3 Hybrid Strength program designed for those who refuse to choose between being strong and being capable.

The Method: Most "hybrid" programs are just random workouts thrown together. Train Like Dwayne is built on the 3+3 Strength Engine, a calculated split that prioritizes absolute strength without sacrificing your athleticism.

We focus on the "Non-Negotiables" first, then layer on the "Armour" you need to stay injury-free and high-performing in any environment.

The 3+3 Structure: 3 Core Strength Days: High-intensity sessions focused on the Big 3 (Squat, Pull, Press). These are the pillars of your progress. 3 Support/Hybrid Days: Modular sessions focused on structural balance, mobility, and aerobic capacity. These are designed to be "plug-and-play" with your sport (CrossFit, BJJ, Running, or GPP).

Inside the Program: Every rep is governed by The Hurn Method principles: The 4-Week Wave: A structured flow of Start, Build, Deload, and Overreach to ensure you never plateau. The 90% Training Max: Building elite strength through high-quality success, not "grinding" to failure. Zero Misses: We train for technical mastery. If it doesn't look perfect, it doesn't count.

This Program is Built to: Raise Your Floor: Increase your absolute strength in the compound lifts. Build "Armour": High-yield accessory work to protect your joints and build a resilient physique. Maintain Versatility: Enough recovery built-in so you can still perform in your sport or weekend hobbies. Simplify Your Training: No-fluff programming that tells you exactly what to do to get results.

Who is this for? This is for the modern athlete. You want to look like you lift, move like an athlete, and possess a strength reserve that most "fitness" enthusiasts lack.

Stop guessing. Start building.

Train with intent. Build real strength. Train Like Dwayne.

$39 / mo

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Strategic Split for the Modern Athlete

Most hybrid programs are just random workouts thrown together that lead to burnout. This program utilizes a calculated 3+3 split: 3 "Non-Negotiable" Core Strength days and 3 Modular Support days. This structure ensures you are building elite absolute strength while maintaining the versatility to perform in your sport, whether that is CrossFit, BJJ, or weekend adventures.

Resilience and Injury Prevention

You can't perform if you’re sidelined. We don't just chase numbers; we build the "Armour" required to protect your joints and spine. Through high-yield accessory work and positional holds, we identify and kill the "Red Zones" in your movement. This creates a robust, high-functioning physique that looks like it lifts and moves like a professional athlete.

Built-In Recovery and Longevity

Stop hitting plateaus caused by constant grinding. Every 4-week block follows a specific physiological wave: Start, Build, Deload, and Overreach. By taking a "Recovery Tax" in Week 3, we prime your nervous system to hit a tactical peak in Week 4. This scientific approach to fatigue management ensures you are always making progress without the typical "heavy lifting" burnout.

High-Intent, Low-Fatigue Success

In this program, we value the quality of the rep over the weight on the bar. All percentages are calculated off 90% of your True Max to ensure "Zero Misses." We build strength through successful, crisp, and technical repetitions. If you are grinding and missing, you aren't getting stronger-you're practicing failure. We train for technical mastery in every single session.

Maximum Yield, Minimum Waste

Your time is your most valuable resource. We’ve stripped away the "junk volume" that clutters traditional bodybuilding or strength programs. Every exercise in this program has a specific purpose: to move the needle on your absolute strength or to reinforce your structural integrity. This is high-impact programming designed for the athlete who demands results without the filler.

Features

Access to your coaches

Direct feedback and accountability. I’ll be in the team feed daily to review your lifts, answer questions, and keep your technique sharp

Programming 6 days per week

The 3+3 Hybrid Engine: 3 Core Strength days for absolute power, plus 3 Support days for structural balance, athleticism, and injury prevention.

Exercise Video Guidance

Full movement library with HD video demos and technical cues for every exercise. Eliminate the guesswork and execute with 100% confidence.

Detailed, expert instruction

More than just sets and reps. You get specific 'Hurn Method' cues on intent, tempo, and positioning to ensure elite-level execution.

Committed Teammates

Join a global community of hybrid athletes. Share your wins, compete on the leaderboard, and push your limits alongside like-minded lifters.

World-class training in your pocket.

Train anywhere with the TrainHeroic app. Log your sessions, track your Strength Ratio Audit, and see your progress in real-time.

Equipment

Required

barbell and plates // squat rack or power cage // pull up bar // basic free weights

Recommended

resistance bands // box // lifting belt

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Monday

Week 3 Day 1

Prep

THM - DAILY WARM UP

90/90 Breathing – 5 slow breaths Cat–Cow – 6 reps Good mornings – 8 reps Tempo Air Squat (3 sec down) – 6 reps Scap Push-Ups – 8 reps

Prep

THM - UPPER-SPECIFIC WARM-UP

Band Pull-Apart – 15 reps Scap Wall Slides – 8 reps Incline Push-Ups – 6 reps

BENCH PRESS

3 x 6

T-BAR ROW

3 x 10

DB incline press

3 x 10

Lat pulldown

3 x 10

Batwing row

2 x 10

LU raises

2 x 15

OPTIONAL ARM FINISHER

Complete 2 rounds. Dumbbell Curl Variation 10–12 reps @ RPE 7–8 Triceps Pressdown / Extension 10–12 reps @ RPE 7–8 Rest: 45–60 sec between rounds Coaching Notes Optional Stop before form breaks Skip entirely if recovery is limited Substitutions: Curls → EZ-Bar Curl, Band Curl Triceps → Close-Grip Push-Ups, Dips (assisted if needed)

Tuesday

Week 3 Day 2

Prep

THM - DAILY WARM UP

90/90 Breathing – 5 slow breaths Cat–Cow – 6 reps Good mornings – 8 reps Tempo Air Squat (3 sec down) – 6 reps Scap Push-Ups – 8 reps

Prep

THM - TOTAL-SPECIFIC WARM-UP

Dead Bug – 10 / side DB or KB RDL – 8 reps 360 degree bear crawl – 4 reps

RDL

4 x 10

PULL UP

4 x 10

STEP UPS

3 x 10

DUMBBELL STRICT PRESS (seated)

3 x 10

Circuit

Arms + Upper Back + Trunk Complete all movements back-to-back. Rest 60–90 seconds between rounds. Complete 3 rounds. Face Pull × 15 Dumbbell Curl × 10–12 @ RPE 7–8 Triceps Extension × 10–12 @ RPE 7–8 Pallof Press × 30–40 sec/ side Coaching Notes Smooth flow Strong pump No rushing

Wednesday

Week 3 Day 3

Prep

THM - DAILY WARM UP

90/90 Breathing – 5 slow breaths Cat–Cow – 6 reps Good mornings – 8 reps Tempo Air Squat (3 sec down) – 6 reps Scap Push-Ups – 8 reps

Conditioning

THM - LOWER-SPECIFIC WARM-UP

Ankle Rocks – 10 / side Goblet Squat (3 sec down) – 6 reps Glute Bridge – 10 reps

BACK SQUAT

3 x 5 @ 158.73, 158.73, 169.75 kg

WEIGHTED REVERSE LUNGES

6 x 10

Goblet cyclist squat

2 x 15

Banded hamstring curls

2 x 15

HIP THRUSTS

2 x 12

DEADBUG

2 x 12

Thursday

Week 3 Day 4

Prep

THM - DAILY WARM UP

90/90 Breathing – 5 slow breaths Cat–Cow – 6 reps Good mornings – 8 reps Tempo Air Squat (3 sec down) – 6 reps Scap Push-Ups – 8 reps

Circuit

LONG & EASY (BACK-OFF WEEK) Choose ONE option OPTION A – RUN ⏱ 25–40 min 🔹 Easy, relaxed pace 🔹 Conversational throughout 🔹 RPE 3–4 OPTION B – ROW (ERG) ⏱ 25–40 min 🔹 Smooth, steady strokes 🔹 Relaxed breathing 🔹 RPE 3–4 INTENT • Reduce fatigue • Maintain aerobic base • Support recovery • Absorb the last few weeks of training You should finish feeling better than when you started. RULES • This is deliberately easier • No pushing the pace • No extending the time “because you feel good” • Stay relaxed from start to finish If effort creeps up → slow down immediately. COACH NOTES This is a recovery-focused endurance session. It exists to support adaptation, not test fitness. If you’re feeling tired, shorten the duration or skip entirely — that is still correct execution.

Friday

Week 3 Day 5

Prep

THM - DAILY WARM UP

90/90 Breathing – 5 slow breaths Cat–Cow – 6 reps Good mornings – 8 reps Tempo Air Squat (3 sec down) – 6 reps Scap Push-Ups – 8 reps

A TEAM - FULL-BODY SPECIFIC WARM-UP 2

World’s Greatest Stretch × 4 / side Goblet Squat × 8 Push-Up to Down Dog × 6 Light KB or DB RDL × 8

DB incline press

3 x 12

Batwing row

3 x 12

Sumo deadlifts

4 x 5 @ 143.3, 143.3, 165.35, 165.35 kg

Circuit

Complete 3 rounds. Lateral Raises × 12–15 Weighted Step Ups × 16–20 steps Plank × 10–12 Complete all movements back-to-back. Rest 90 sec between rounds. Coaching Notes Controlled pace Keep breathing steady Stop early if movement quality drops Substitutions: LU Raises → DB Lateral Raises Lunges → Step-Ups, Pallof Press → Plank

OPTIONAL FINISHER

8–10 Minutes Easy Density Choose ONE: Sled Push / Pull (light, continuous) Bike / Row (RPE 5) Farmer Carries (30–40 m, light) Coaching Notes Optional Smooth and steady Should feel like “extra work,” not conditioning Skip entirely if fatigue is high.

Saturday

Week 3 Day 6

Prep

THM - DAILY WARM UP

90/90 Breathing – 5 slow breaths Cat–Cow – 6 reps Good mornings – 8 reps Tempo Air Squat (3 sec down) – 6 reps Scap Push-Ups – 8 reps

Prep

THM - TOTAL-SPECIFIC WARM-UP

Dead Bug – 10 / side DB or KB RDL – 8 reps 360 degree bear crawl – 4 reps

Circuit

CIRCUIT A 30:00 EMOM (Rotate through all 5 movements - 6 total rounds) Minute 1 - Row - 12-15 calories (or 40–45 sec steady) Minute 2 - Alternating Box Step-Ups - 16 total (DBs optional) Minute 3 - Dumbbell Push Press - 12 reps Minute 4 -Kettlebell Swing - 15 reps (Russian or American) Minute 5 - Renegade Row - 10 total reps (Push-up optional) This is an optional mixed conditioning session designed to feel athletic, busy, and challenging, without affecting recovery for the coming week. PACING Target effort: RPE 7-8 You should finish most EMOM minutes with 5–15 seconds to spare If you fall behind the clock, immediately reduce reps LOADING Choose loads you can maintain for all 6 rounds Dumbbell Push Press should be unbroken or clean sets KB swings should stay powerful and rhythmic SCALING OPTIONS Reduce calories on the row Perform step-ups without load Reduce push press reps to 8-10 Russian swings instead of American Remove push-up from renegade rows Reduce wall ball reps or target height QUALITY RULES No rushing transitions No sloppy reps Movement quality always comes before speed This session should feel hard but repeatable.

Circuit

CIRCUIT B – FINISHER 8:00 Continuous Alternate as many rounds as comfortable: • Wall Ball – 12 reps • High Plank Toe Taps – 20 total

Coach