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Firefighter final

by Gabriel E.
2 athletes joined

Program Description

Firefighting prime physique

Program Overview

  • Level
    Advanced
  • Goal
    Athletics, Bodyweight Fitness, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 07, 2025 01:45
  • Last Edited
    Aug 05, 2025 10:39

Summary

Prepare to push your limits with the *Firefighter Final* program! Over six weeks, you'll engage in a rigorous six-day-a-week training regimen designed to build strength and endurance essential for firefighting. This program features a blend of compound movements like the Deadlift, Bench Press, and Pull-Ups, ensuring a full-body workout that targets key muscle groups. With a focus on both weighted and bodyweight exercises, you'll develop the explosive power and resilience needed to excel in any demanding situation. Get ready to ignite your fitness journey!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Pull-Up (Weighted)
2
5-8 reps
-
3
Dip (Weighted)
2
5 reps
-
4
Seal Row
2
10 reps
-
5
Skull Crusher (Barbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
-
2
Dip (Weighted)
2
4 reps
-
3
Pull-Up (Bodyweight)
2
AMRAP
-
4
Seal Row
2
10 reps
-
5
Skull Crusher (Barbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
-
2
Dip (Weighted)
2
5 reps
-
3
Pull-Up (Bodyweight)
2
AMRAP
-
4
Seal Row
2
10 reps
-
5
Skull Crusher (Barbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Dip (Weighted)
2
5 reps
-
3
Pull-Up (Bodyweight)
2
AMRAP
-
4
Seal Row
2
10 reps
-
5
Skull Crusher (Barbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
-
2
Dip (Weighted)
2
4 reps
-
3
Pull-Up (Bodyweight)
2
AMRAP
-
4
Seal Row
2
10 reps
-
5
Skull Crusher (Barbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
-
2
Dip (Weighted)
2
3 reps
-
3
Pull-Up (Bodyweight)
2
AMRAP
-
4
Seal Row
2
10 reps
-
5
Skull Crusher (Barbell)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Squat (Barbell)
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
-
2
Squat (Barbell)
3
4 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Squat (Barbell)
3
3 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Squat (Barbell)
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
-
2
Squat (Barbell)
3
4 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Squat (Barbell)
3
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
3
12-20 reps
-
2
Pull-Up (Weighted)
3
12-20 reps
-
3
Incline Curl (Dumbbell)
2
12-20 reps
-
4
Preacher Curl (Dumbbell)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
3
12-20 reps
-
2
Pull-Up (Weighted)
3
12-20 reps
-
3
Incline Curl (Dumbbell)
2
12-20 reps
-
4
Preacher Curl (Dumbbell)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
3
12-20 reps
-
2
Pull-Up (Weighted)
3
12-20 reps
-
3
Incline Curl (Dumbbell)
2
12-20 reps
-
4
Preacher Curl (Dumbbell)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
3
12-20 reps
-
2
Pull-Up (Weighted)
3
12-20 reps
-
3
Incline Curl (Dumbbell)
2
12-20 reps
-
4
Preacher Curl (Dumbbell)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
3
12-20 reps
-
2
Pull-Up (Weighted)
3
12-20 reps
-
3
Incline Curl (Dumbbell)
2
12-20 reps
-
4
Preacher Curl (Dumbbell)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
3
12-20 reps
-
2
Pull-Up (Weighted)
3
12-20 reps
-
3
Incline Curl (Dumbbell)
2
12-20 reps
-
4
Preacher Curl (Dumbbell)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Wrist Curl (Dumbbell)
4
20 reps
-
2
Farmer's Walk (Weighted)
2
-
3
Wrist Curls
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Wrist Curl (Dumbbell)
4
20 reps
-
2
Farmer's Walk (Weighted)
2
-
3
Wrist Curls
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Wrist Curl (Dumbbell)
4
20 reps
-
2
Farmer's Walk (Weighted)
2
-
3
Wrist Curls
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Wrist Curl (Dumbbell)
4
20 reps
-
2
Farmer's Walk (Weighted)
2
-
3
Wrist Curls
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Wrist Curl (Dumbbell)
4
20 reps
-
2
Farmer's Walk (Weighted)
2
-
3
Wrist Curls
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Wrist Curl (Dumbbell)
4
20 reps
-
2
Farmer's Walk (Weighted)
2
-
3
Wrist Curls
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
2
8-10 reps
10-12 reps
-
-
2
French Press
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
2
8-10 reps
10-12 reps
-
-
2
French Press
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
2
8-10 reps
10-12 reps
-
-
2
French Press
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
2
8-10 reps
10-12 reps
-
-
2
French Press
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
2
8-10 reps
10-12 reps
-
-
2
French Press
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
2
8-10 reps
10-12 reps
-
-
2
French Press
3
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
12-20 reps
-
2
Tricep Pushdown (Cable)
2
12-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
12-20 reps
-
2
Tricep Pushdown (Cable)
2
12-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
12-20 reps
-
2
Tricep Pushdown (Cable)
2
12-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
12-20 reps
-
2
Tricep Pushdown (Cable)
2
12-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
12-20 reps
-
2
Tricep Pushdown (Cable)
2
12-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
12-20 reps
-
2
Tricep Pushdown (Cable)
2
12-20 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
5 Reps
-
2
Pull-Up (Weighted)
2 Sets
5-8 Reps
-
3
Dip (Weighted)
2 Sets
5 Reps
-
4
Seal Row
2 Sets
10 Reps
-
5
Skull Crusher (Barbell)
2 Sets
12 Reps
-
Day 2
1
Deadlift (Barbell)
3 Sets
5 Reps
-
2
Squat (Barbell)
3 Sets
5 Reps
-
Day 3
1
Push Up (Weighted)
3 Sets
12-20 Reps
-
2
Pull-Up (Weighted)
3 Sets
12-20 Reps
-
3
Incline Curl (Dumbbell)
2 Sets
12-20 Reps
-
4
Preacher Curl (Dumbbell)
2 Sets
12-15 Reps
-
Day 4
1
Reverse Wrist Curl (Dumbbell)
4 Sets
20 Reps
-
2
Farmer's Walk (Weighted)
2 Sets
-
3
Wrist Curls
4 Sets
20 Reps
-
Day 5
1
Dip (Weighted)
3 Sets
2 Sets
8-10 Reps
10-12 Reps
-
-
2
French Press
3 Sets
15-20 Reps
-
Day 6
1
Incline Curl (Dumbbell)
3 Sets
12-20 Reps
-
2
Tricep Pushdown (Cable)
2 Sets
12-20 Reps
-