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Longevity

Andy Thompson Training

Strength & Conditioning, Bodybuilding
Coach
Andy Thompson

Longevity 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.

$99
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Progress Tracking Made Easy:
You can log weights, reps, and conditioning results daily, giving you a clear picture of your progress and helping you stay accountable over time.
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Video Demonstrations for Every Movement
Each exercise includes high-quality demo videos and written cues, helping athletes train safely and effectively, especially useful for aging athletes or those returning to training without high-skill movements.
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Consistency
Consistency Through Automated Daily Programming Delivery. Workouts are delivered directly to your device each day, eliminating guesswork and helping you maintain consistency—one of the biggest drivers of long-term fitness success.
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Personalized Load Recommendations
Personalized Load Recommendations and RPE Guidance TrainHeroic’s interface supports load tracking, percentage work, and RPE guidance, which helps athletes select appropriate weights, manage fatigue, and avoid overtraining—all while still progressing.
Features
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Programming 3 days per week
Flexible Weekly Commitment That Fits a Busy Lifestyle. With 3–4 training days per week, the program provides enough frequency to drive real results.
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Mental Exercises
Structured mental training exercises to cultivate your inner strength
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Instructional videos, scaling and substitution options for all movements and workouts.
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Delivered through TrainHeroic
You will push harder, and keep going longer, and sustainably, all through an app.
Equipment
Required
Barbell // Dumbbells // Bench // Squat rack // Pull up bar
Recommended
Bands // Rower // Exercise bike // Jump rope // Hip extension machine // Kettle bells
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Sample Week
Week 1 of 10-week program
Sunday
Week 1 Day 1

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

Monday
Week 1 Day 2

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

Wednesday
Week 1 Day 4

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

Thursday
Week 1 Day 5

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

Friday
Week 1 Day 6

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

Coach
More from Andy Thompson Training
coach-avatar Andy Thompson

Fitness professional since 2002.  Owner of CrossFit Hollywood 2008. 20+ years experience and gold medalist in Northern Shaolin 7-star Mantis Kung-Fu. NSCA-CPT CF Level 3 NASM Cooper institute-CPT USAW IKSFA USA Gymnastics Safety certified Specializing in: -Strength and conditioning and body building -Nutrition/stage prep -Customized programming for groups and individuals -Endurance training

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Investing in the Long Game

Longevity helps you build strength, muscle, and fitness that you can continue using over and over. With efficient 45–60 minute sessions, simple free-weight training, and smart conditioning, it’s ideal for aging athletes and former CrossFitters who want sus

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