Thrive in 2025

Thompson Fit

Coaches
Cillian Thompson and Luke Thompson

Thrive in 2025 is a community of individuals who are investing in themselves for a better life by shredding body fat and building muscle.

The team model allows members to support each other, share their experiences and struggles and get answers to any questions they have.

This program consists of 4 sessions per week.

Session Breakdown: 3 Training days - Weights / Core / Conditioning 1 Recovery Day - Mobility / Flexibility / Light Cardio

There are progressions and regressions for each exercise so don't worry about your level of training experience.

If improving your quality of life while getting leaner, stronger and fitter is what you want, then take action and join the Thrive Community today.

See you on the inside...

Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 4 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Staring Blankly at a PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Free Weights & Machines // Cardio Equipment
Recommended
Normal Commercial Gym
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Block 1 Day 1

A1

Goblet Squat

4 x 8

A2

Deadbug Heel Tap

4 x 16

B1

Barbell Push-Up

3 x 8

B2

Russian Twist

3 x 16

C1

Single Leg Glute Bridge Hold

3 x 25

C2

Single leg Standing Calf Raise

3 x 10

D

TRX Row

3 x 10

Strength/Power

E

Glute Gains 1

1. Mini Band Donkey Kick x8 e/s 2. Mini Band Tempo Squat x6 - 4 seconds down / 4 seconds Up 3. Banded Fire Hydrants x10 e/s 90 seconds rest 2-3 rounds

Tuesday
Block 1 Day 2

A1

DB Split Squat

4 x 8

A2

Plank

4 x 40

B

Seated Shoulder Press

4 x 8

C

Seated Hamstring Curl

3 x 10

D

Single Arm Lat Pull Down

4 x 8

E

Cable Paloff Press

3 x 10

Walk / Run, Row, Ski

F

Treadmill 500m 90 secs rest Rower 500m 90 secs rest SKi Erg 500m 90 secs rest 2 Rounds

Thursday
Thrive Block 1 Day 3

A1

Seated Single Leg Press

4 x 8

A2

Calf Raise (single leg)

4 x 10

B1

Seated Chest Press

4 x 8

B2

Ab Wheel

3 x 8

C

TRX Low Row

4 x 8

D

Hip Thrust Machine

3 x 10

E

Adductor Squeeze

2 x 20

AMRAP Rower / Med ball Slam / Shoulder Taps

F

Row x 15 Calories Med Ball Slams x 8 Shoulder Taps x 30 Seconds As many rounds as possible (AMRAP) in 10 minutes

Coaches
coach-avatar Cillian Thompson

BSc. Hons in Strength & Conditioning ✔ Level 4 Personal Trainer ✔ 8+ years of Coaching experience ✔ Cillian's specialties include, Fat Loss, Muscle Gain, Improving Posture and Core Strength 👊

coach-avatar Luke Thompson

BSc. Hons in Sport Science and Health✔ ASCA Accreditation ✔ Level 4 Personal Trainer ✔ Luke's specialties include Nutritional Programming, Conditioning, Injury Prevention and Training for Sport / Events 👊

The Proof
verified-athlete-avatar Charles Englebrecht

Rugby Player

Verified Athlete

"Working with Luke and Cillian transformed my approach to training. It gave me the consistency and accountability I needed to push on and get into great shape for the upcoming rugby season in Otago."

Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

Thrive in 2025
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Thrive in 2025
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Thrive in 2025
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