30 sessions. 4 weeks. One pair of dumbbells.
The Fifty Standard is a four-week training challenge that ramps in difficulty every week. No gym. No machines. Just bodyweight and one pair of 50 lb dumbbells.
Four weeks that ramp.
Week 1 builds your base. You learn the movements, the pacing, and what 50 lbs feels like under fatigue. Each week adds volume, complexity, or intensity. By Week 4, you're doing things that would have buried you on Day 1.
Every session mixes strength and conditioning into a single block. No separate "cardio day." No arms-only splits. You press, squat, carry, and move — every session.
It gets harder every week. That's the point.
The Fifty Standard is a four-week training challenge built around bodyweight and one pair of 50 lb dumbbells. Each week is harder than the last. The sessions mix strength and conditioning into single blocks of work — no separate parts, no filler.
You start on Day 1. You finish on Day 30. That's the standard.
Rest 2:00 between rounds.
The early days build your base.
By now you know what 50 lbs feels like at the end of a round.
Day 1 is not this. Day 30 is worse.
Day 30 is the last day. When you're done, you're done.
This is not an ongoing subscription. Not an infinite content library. Not a program that quietly hopes you'll keep paying.
It's 30 sessions with a start and an end. Complete them in a month. Log every one. When you finish, you've met the standard.
The full 30-session program as a premium PDF. Instant download.
- 30 structured sessions
- Movement notes and demo links
- Scaling options (25–50 lb)
- Printable training log
- Warm-up guidance
Be the first to know when it drops.
Everything in Digital, plus a physical field manual shipped to your door.
- Full printed booklet on uncoated stock
- Designed to be marked up, carried, and used
- Includes daily log pages
- Ships in 5–7 business days
The printed field manual ships in Spring 2026.
One payment. No subscription. 30-day money-back guarantee.
- Your body.
- One pair of dumbbells.
- Space to move.
- That's it.
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.
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.
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.
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.
ONE HARD MONTH. ONE PAIR OF DUMBBELLS.
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Designed, tested, and programmed by a strength and conditioning practitioner.
One payment. No subscription. 30-day money-back guarantee.