Unleash your potential with the Dragonfire Strength Blueprint Program, designed specifically for beginners and intermediate gym goers. This training programme is designed to target all of the strength training qualities that you need in a simple, yet effective manner.
The programme is simply designed so you can fit in quick and effecive strength and conditioning training sessions around your current programme!
The training program consists of four training sessions per week, with varied splits every single month so you body is consistently challenged.
A1
Seated Box Jump
2 x 5
A2
DB Windmill
2 x 8
A3
Lying Leg Raise On Bench
2 x 10
B1
Back Squat
3 x 3 @ 7
B2
Burpee Box Jump
3 x 3
C1
Walking Lunges
2 x 20 @ 8
C2
Sled Push
3 x 20 @ 55.12 kg
D1
Incline DB Bench Press
3 x 8 @ 8
D2
Incline Y Raise
3 x 12 @ 9
E1
Alternating Dumbbell Shoulder Press (Back Supported)
3 x 8 @ 8
E2
Bent Over Rear Delt Fly
3 x 12
F1
Alternating DB Front Raise
3 x 24 @ 9
F2
Tricep Pushdown
3 x 12 @ 9
A1
Med Ball Slam
3 x 5 @ 13.23 kg
A2
Prone Swimmer
3 x 12 @ 2.76 kg
A3
Decline Bench Crunch
3 x 10
Circuit
B
PART I 100m Ski Erg 30s Rest Repeat 10 Times Keep your time consistent, don't go and crash out within 3 intervals PART II 250m Ski Erg (Try and keep the same power but less Pulls per minute) 2 Minutes rest (Kinda) During the rest- 10 Dumbbell Power Snatches Total @ HEAVY 10 Lateral Box Jumps Then you can rest for the remaining period Repeat 6 Times
A1
Burpee Box Jump Over
2 x 3
A2
Band Face Pull
2 x 8
A3
Heel Taps
2 x 20
B1
Deadlift
3 x 5 @ 6
B2
Broad Jump
3 x 5
C
Zercher Back Extension
3 x 10 @ 8
D1
Lat Pulldown
3 x 8 @ 8
D2
DB Lateral Raise
3 x 12 @ 9
E1
1-Arm DB Row
3 x 8 @ 8
E2
Pullover
3 x 12
F1
Cable Facepull
3 x 12 @ 8
F2
Zottman Curls
3 x 12 @ 10
A1
High Pogo
3 x 20
A2
Copenhagen Plank
3 x 0:30
A3
Bear Crawl
3 x 10
B1
RDL
3 x 8 @ 8
B2
Cossack Squat
3 x 20
C1
Machine Dips
3 x 8 @ 8
C2
Barbell Upright Row
3 x 8 @ 9
D
Chest-Supported DB Row
3 x 8 @ 8
E
DB Incline Fly
3 x 8 @ 7
Hello! My name us Lewis T, most refer to me as Gez. With 7+ years of training experience ranging from strength, endurance, mobility and conditioning, I look to make training, not just simple and effective, but a fun, long-term and enjoyable process.
Join in and give the 7 Day free trial A go below and get a taste of what well structured strength training can do for you
Start My 7-Day Free Trial18 months of training, 100kg Squat
Verified Athlete"When I met Lewis, I could back squat 50kg (badly), and I'm no able to back squat 100kg, which I never imagined would be something I could do myself! This is purely down to Lewis's motivation, encouragement and knowledge that got me there!"
75kg Back Squat, 23 months Training
Verified Athlete"My sessions with my Lewis have been a mix of both one-to-one and online workouts since January 2025, offering the perfect balance of personalised attention and flexibility."
35kg Snatch 50kg Clean and Jerk
Verified Athlete"Lew's programme helped me to get confident with the bar and also has had a massive positive impact on my confidence going to the gym and realising my potential, as well as pushing myself and realising it’s okay to fail and come back stronger."
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