Frequently asked questions.
How long are the sessions?
20 to 40 minutes. Some days are shorter and heavier. Some are longer and worse. Every session gets done in under 45 minutes.
Is this actually hard?
At 50 lbs, yes. A pair of 50s is a serious load for pressing, squatting, rowing, and carrying under fatigue. The sessions are accessible but they are not easy. Week 4 is significantly harder than Week 1.
I don't have 50 lb dumbbells.
The program works with 25–50 lb dumbbells. Every session is the same regardless of weight. Scaling notes are included. It will be hard at any weight in that range.
How is this different from free workouts online?
This is a single coherent program that ramps over four weeks. The progression is designed, the pacing is intentional, and the whole thing has a finish line. Free workouts don't have a Day 30.
What if I miss a day?
Log what you did. Pick up where you left off. The goal is to complete all 30 sessions, not to be perfect about the schedule.
Can I do this more than once?
Yes. Some people will run it once and move on. Some will come back every year as a personal benchmark. Both are the point.
What equipment do I need?
One pair of dumbbells (25–50 lbs) and enough floor space to do a burpee. No pull-up bar. No bench. No rack.
Is there a warm-up included?
Yes. Every session includes a structured warm-up. You show up, open the PDF, and follow what it says.
What format is the program?
A premium PDF. Print it, load it on your phone, or use a tablet in your garage. No app required, no account to create.
Is there a money-back guarantee?
Yes. 30-day money-back guarantee, no questions asked. If it's not for you, you get your money back.
When does the printed field manual ship?
The printed edition is coming soon. Sign up for email notifications and we'll let you know when it's available.