The HIRT Method Online

The HIRT Method

Coach
Dave Orr

The HIRT (High Intensity Resistance Training) Method training system is designed for those who don't have a lot of time to get strong and want to be told exactly how much they should be lifting!

Our program tracks everything you do in the gym, tells you exactly how much weight you should be lifting for every session (& increasing this as you get stronger) while getting you stronger, fitter & more mobile. Sessions range from 35-45 minutes including our mobility & warm-up drills.

Our program uses a combination of body weight and traditional weights based exercises and eliminates the rest which normally comes with strength training. This means you will lift more weight in a smaller amount of time.

Get stronger, more mobile and move with less pain while investing a small amount of time in the gym!

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Move Better, Lift More, Track Everything
You won't need to think about anything when you step into the gym, just follow the workout including exactly how much you should be lifting and we'll get you stronger & more mobile in no time at all!
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Less Than $1/Day
Great Training, Great Results & Great Value
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Direct Access to Your Coach
Get coached & feedback through your lifts and if you ever have any injuries you can get in contact with our team who can help you move pain free
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The Same Program We Use in Our Gym
Use the same program we use in our gym to get great results from anywhere in the world!
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 4 days per week
4 sessions a week that will get you in and out of the gym in no time! It's tailored to your exact strength so anyone of any strength level can join
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Our coaches will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
barbell & Weight plates // bench // Squat Rack // Pullup & Dip Bars
Recommended
Dumbells
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
Online B2 Week 2 Day 1

A

warm up

1 x 1

B1

Back Squats

2 x 10 @ 30, 40 %

B2

Pushups

2 x 10

C1

Back Squats

14, 12, 10, 8 @ 58, 62.5, 67, 82.5 %

C2

Roll Outs

14, 12, 10, 8

D1

DB Bench Press

14, 12, 10, 8 @ 58, 62.5, 67, 82.5 %

D2

Bulgarian Split Squats

14, 12, 10, 8 @ 58, 62.5, 67, 82.5 %

E1

Bent Over Rows

14, 12, 10, 8 @ 58, 62.5, 67, 82.5 %

E2

Tuck Planche

4 x 0:30

Wednesday
Online B2 Week 2 Day 3.1

A

warm up

1 x 1

B1

Split Squats

1 x 10 @ 30 %

B2

Pushups

1 x 10

C1

Split Squats

15, 10, 5 @ 56, 67, 90 %

C2

Dips

15, 10, 5

C3

Toes To Bar

15, 10, 5

D1

Deadlifts

15, 10, 5 @ 56, 67, 90 %

D2

Roll Outs

15, 10, 5

D3

Pushups

15, 10, 5

E1

DB Shoulder Press

15, 10, 5 @ 56, 67, 90 %

E2

Rotation Pulls

15, 10, 5

E3

Tuck Planche

3 x 0:30

Friday
Online B2 Week 2 Day 5

A

warm up

1 x 1

B1

Back Squats

2 x 10 @ 30, 40 %

B2

Pushups

2 x 10

C

Back Squats

14, 6 @ 60, 87.5 %

D

Bulgarian Split Squats

14, 6 @ 60, 87.5 %

E

Pistol Squat

14, 6

F

Calf Raises

14, 6 @ 60, 87.5 %

G

Bent Over Rows

14, 6 @ 60, 87.5 %

H

Pull-Up

14, 6

I

Rotation Pulls

14, 6

J

DB Bench Press

14, 6 @ 60, 87.5 %

K

DB Shoulder Press

14, 6 @ 60, 87.5 %

L

Dips

14, 6

Saturday
Online B2 Week 2 Day 6

A1

Front Squats

15, 12, 9, 6 @ 50, 60, 71, 88 %

A2

Kettlebell Swings

15, 12, 9, 6

B1

Bulgarian Split Squats

15, 12, 9, 6 @ 50, 60, 71, 88 %

B2

DB Bench Press

15, 12, 9, 6 @ 50, 60, 71, 88 %

C1

Deadlifts

15, 12, 9, 6 @ 50, 60, 71, 88 %

C2

Battle Ropes (doubles)

15, 12, 9, 6

Coach
coach-avatar Dave Orr

Dave has been involved in the fitness industry for over 16 years. He has a back ground in semi-professional football and ultimately a lot of injuries due to football (3 knee reconstructions, 2 ankle reconstructions and a whole bunch of knee clean outs!). He created HIRT to continue to be able to get stronger and fitter without flaring up his knee's like a lot of high impact programs tend to do.

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Still Not Convinced?

Trial our program FREE for 7 days and you'll see what all the hype is about!

Start My 7-Day Free Trial
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FAQs
How much gym experience do I need?
none to not much. We can coach you through all of the lifts and everything is tailored to your exact strength. This means you'll be lifting to your capabilities, not the person standing next to you?
How much time per week do I need?
We recommend between 2-4 sessions a week. Each sesion takes between 35-45 minutes including the warmup. It doesn't take a lot of time and you'll get great results!
HIIT programs tend to ruin my joints. Is this a safer option?
If you find that you get sore joints from high intensity programs then this can certainly be a good option. We have eliminated high impact exercises so this program is much kinder on your joints!
When Can I start?
Today! We run 6 week training blocks, however you have the ability to jump in to any of our training blocks at any time.
Will I have access to a coach
Absolutely. You can message us directly If you have any issues with form, or with any sore spots when you train we can help you out. Dave has had a huge background in rehab/prehab and is able to get clients who have issues up and running for their upcoming sessions.
The Proof
verified-athlete-avatar Cameron Mudge

1,000,000kg Club Member

Verified Athlete

""The HIRT Method is a fantastic work out with structured and individually tailored training programs that accurately tracks performance and improvement. ""

verified-athlete-avatar Marius Zanin

500,000kg Club Member

Verified Athlete

"A very well programmed training plan with sessions that can be tailored to your own fitness capabilities."

verified-athlete-avatar Dave McGlashan

2,000,000kg Club Member

Verified Athlete

"Couldn't speak more highly of Dave and the team. I would highly recommend to anyone - no matter what your health/fitness goals are."

verified-athlete-avatar Amanda Batten

250,000kg Club

Verified Athlete

"Easy, effective and personalised to you. My strength and fitness has definitely improved. Quick sessions and you don’t have to think, the exercises and weights are all preprogrammed ready to go."

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The HIRT Method Online
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The HIRT Method Online
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The HIRT Method Online
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The HIRT Method Online