The Heavy Engine
Built for bigger men who refuse to shrink.
A 13-week hybrid training programme for men 35–60 who want to be strong and fit.
- Gym and home versions
- Delivered in the FITR app
- One payment
Strong and fit. Not one or the other.
“I didn't shrink. I reforged.”Luke Fullbrook
You don't want to be 65kg running a 3-hour marathon. You want to be 90–100kg: strong enough to protect your family, fit enough to run all day, and healthy enough to do both for the next 40 years.
Most programmes make you choose. This one doesn't.
Four pillars
Structural Armour
Keep the muscle you spent years building.
Engine Capacity
Aerobic fitness that runs deep. Mostly easy, some threshold, never junk.
Functional Strength
Lift heavy, carry heavy, move heavy. A carry in every strength session.
Longevity
Train to be 70 and still lifting. Nothing here trades your joints for a number.
Thirteen weeks
| Phase | Weeks | What happens |
|---|---|---|
| Test Week | 0 | Rep-max tests, a 1km time trial and the REFORGED benchmark. Your numbers set every load and every pace. |
| Rebuild | 1–4 | Movement quality and an aerobic base. |
| Reforge | 5–8 | Loads climb and threshold work arrives. |
| Ignite | 9–12 | Strength peaks in Week 11. Week 12, you retest everything. |
Your week
- Session A: Strength60–70 min
- Session B: Engine work30–55 min
Written in minutes and heart-rate zones.
- Session C: Hybrid conditioning25–40 min
Strength and running in one session.
- Long Easy45–75 min
Walking, hiking, riding or easy running.
Gym or home
Every strength session has a gym version and a home version. At home you need adjustable dumbbells (ideally up to 40kg), bands, and a pull-up bar or a sturdy table.
The REFORGED benchmark
You do it in Test Week and again in Week 12, with the same weights in the same order. The gap between the two times is your result.
- 1km run
- 50 kettlebell or dumbbell swings
- 40 push-ups
- 30 goblet squats
- 20 pull-ups or rows
- 1km run
What you get
- The full 13-week programme in the FITR app
- Loads set by percentage from your own test results
- Running paces set from your own 1km time
- A daily readiness check that tells you when to push and when to back off
- A 20-minute mobility flow
- Nutrition rules and a short supplement list
- A weekly log and check-in
- Paid membership of The Heavy Engine community for your 13 weeks: a new session every week, a monthly Q&A call and form checks
The programme opens with a two-minute health check. If you answer yes to any question, see your GP before Test Week.
Try it free first
Join the free community and get the Starter Kit. It includes your first Week 1 strength session and the REFORGED benchmark, so you can try both before you buy.