Andy Thompson Training
Strength & Conditioning, BodybuildingLongevity is a 4–5 day per week training program designed to build sustainable strength, hypertrophy, and overall fitness in efficient 45–60 minute sessions. Developed specifically to support aging athletes, former CrossFitters, and anyone looking to change up their routine, it focuses on simple, effective free-weight movements without high-skill gymnastics or Olympic lifting. Strength and muscle-building are the foundation, with 2–3 conditioning sessions each week thoughtfully included to maintain cardiovascular health, boost work capacity, and promote long-term durability.
Features1 sessions per week
Must use App app to view and log training
Program Training
A
Lower body dynamic warm up #1
B
Back Squat
5 x 4
C
Barbell RDL
4 x 5
D1
DB Bulgarian split squat
D2
Hanging Leg Lifts
Conditioning
E
6 rounds Box jumps and double under
Option 1: 6 rounds of: 1 min to complete 5x box jumps (at a challenging height for you) AMRAP (as many reps as possible) double unders Rest :30 between sets Option 2: 6 rounds of: 5 up downs AMRAP jumping jacks Rest :30 between sets
A
Upper body warm up
B
Barbell Bench Press
5 x 4
C
Pronated Pull-Up
D1
db side lateral raise
@ 15
D2
chest supported rear delt fly
@ 12
E1
Seated dumbbell curl
3 x 10
E2
Incline DB hammer curl
3 x 12
A
Lower body dynamic warm up #1
B1
Barbell Front Squat
3 x 6
B2
DB walking lunge
3 x 12
B3
Air squats
3 x 25
C1
Barbell RDL
3 x 6
C2
Hip extension
3 x 12
C3
Rower seat hamstring curl
3 x 25
D
echo bike
A
Upper body warm up
B1
Incline DB Bench Press
3 x 8
B2
DB Flat bench
3 x 6
B3
standard push up
C1
Pronated Pull-Up
3 x 6
C2
db bent over row
3 x 12
C3
back extensions
3 x 25
D1
Banded pull apart
3 x 20
D2
db upright row
3 x 20
A1
jumping jack
4 x 0:30
A2
Alternating single Leg v-up
4 x 0:30
B1
up down
B2
v-up/flutter kick
C1
Med ball crunch
C2
mountain climber (fast)
D1
squat bomb
D2
KB Hip to Halo
E1
Surfer push up
E2
Bicycle crunch
