logo
BoostcampPNG

Firefighter final

by Gabriel E.
4 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
    Sep 20, 2025 02:02

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!
Muscle Engagement
Front
Back
MuscleSet
Triceps
21.8%
Forearms
14.1%
Chest
12.2%
Biceps
11.2%
Upper Back
8.1%
Lats
7.9%
Quadriceps
6.5%
Front Delts
5.3%
Glutes
5%
Hamstrings
3.6%
Lower Back
1.4%
Adductors
1.4%
Abs
1.4%
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
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
-