Dragonfire Strength Blueprint Programme

Dragonfire S&C

General Fitness, Functional Fitness, Strength & Conditioning, Bodybuilding
Coach
Lew Gez Thomas

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.

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Effective Session Plan
The Programmes sessions are designed to target multiple strength training qualities across the week, Including Power, Strength, Bodybuilding and General physical conditioning
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Easy-Access Programming and Support
Throughout he train heroic app, you will have direct access to your session and you are also able to leg any exercises you do on top of what I programme, you are also able to message me about any questions related to the blueprint programme
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Technical Support
You will be able to upload training videos via the app and request technical analysis and get my thoughts on anything you could change to improve your lifting and performance
Features
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Programming 4 days per week
4 training days with small & effective changes every week and then big ones every month, to keep you on your toes and pushing different things.
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Exercise Video Guidance
Confused on what exercise to do just by its name? You'll have a detailed video of every exercise prescribed and how it should be performed.
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Delivered Through he train Heroic App
Sod the days of having a pdf or spreadsheet programme and getting confused, have everything you need on your phone with detailed instructions.
Equipment
Required
Barbell, Dumbbells, Functional Kit, Ergs,
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
S1- Push

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

Tuesday
S2- Explosive and Endurance Conditioning

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

Thursday
S3- Pull

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

Saturday
S4- GPP and Bodybuilding Options

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

Coach
coach-avatar Lew Gez Thomas

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.

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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

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FAQs
How Many Sessions Are included?
There are 4 Sessions included in the programme, all having their different focus
Do you have to do every session to see Results?
No! Of course completing every session will get you the best results, I would recommend being able to commit to at least 2 training days every week to see some results form the programme
How Long will the sessions take?
The Sessions can take anywhere from 45 minutes to 1.5 hours depending on your training pace and intensity
The Proof
verified-athlete-avatar Emily Roberts

18 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!"

verified-athlete-avatar Hayley jones

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."

verified-athlete-avatar Tyler Dempsey

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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Dragonfire Strength Blueprint Programme
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Dragonfire Strength Blueprint Programme
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Dragonfire Strength Blueprint Programme
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Dragonfire Strength Blueprint Programme