• Adults looking to build lean muscle and lose body fat through balanced, sustainable training • Individuals who want to get stronger and move better in everyday life without extreme programs • People seeking a consistent, full-body workout routine that fits into a busy schedule • Those who value long-term health, energy, and wellness over quick fixes or burnout • Anyone who wants a realistic, maintainable fitness program they can stick with and benefit from long term

Can be completed at home or in a gym. Essential equipment includes: • Multiple sets of dumbbells • Resistance bands • Weight bench Optional equipment to enhance training: • Barbell & weight plates • Squat rack • Adjustable weight bench • Bike or treadmill

Thrive follows a structured 5-day rotation designed for long-term results. • Day 1: Full-Body Strength • Day 2: Focus Session (optional) • Day 3: Full-Body Strength • Day 4: Focus Session (optional) • Day 5: Full-Body Strength (optional) • Day 6: Rest • Day 7: Rest

Phase 1: Build a Base This phase lays the groundwork by focusing on building a sustainable fitness foundation. Training emphasizes stability, foundational strength, and initial endurance to prepare the body for higher training demands in later phases. Phase 2: Increase Strength The focus shifts toward building muscle mass and increasing overall strength through full-body weightlifting and targeted strength work. This phase is designed to enhance muscle definition while continuing to improve strength and movement quality. Phase 3: Increase Work Capacity The final phase focuses on improving overall fitness and endurance. Training incorporates higher training volumes, supersets, and cardiovascular work to build work capacity and ensure fitness levels can be maintained long term.

Purchase the program with a one-time fee and gain instant access through the BRF online training portal. From there, follow the structured weekly layout, watch demo videos, and complete each workout directly from your phone, tablet, or computer. Start any day of the week and move through the full 12-week system at your own pace.