logo
BoostcampPNG

Fire Fighters prep

by Johnny
2 athletes joined

Program Description

Program to prepare you for the unique effort of firefighting. Legs, Lungs and rotational power are essential

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 05, 2025 03:45
  • Last Edited
    Nov 05, 2025 07:13
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.6%
Abs
11.2%
Upper Back
11%
Glutes
9.2%
Triceps
9.2%
Lats
8.2%
Middle Delts
6.3%
Biceps
6%
Hamstrings
5%
Chest
4.2%
Front Delts
4.2%
Adductors
2.5%
Rear Delts
2.5%
Forearms
2.5%
Calves
2.1%
Lower Back
1.7%
Cardio
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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Pull-Up (Assisted)
2
1
AMRAP
AMRAP
RPE 8
RPE 10
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Seated Wide-Grip Row (Cable)
3
10-12 reps
-
5
Lateral Raise (Cable)
3
10-12 reps
-
6
Abs Crunch (Machine)
3
10-12 reps
-
7
Stair Climber
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Pull-Up (Assisted)
2
1
AMRAP
AMRAP
RPE 8
RPE 10
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Seated Wide-Grip Row (Cable)
3
10-15 reps
-
5
Lateral Raise (Cable)
3
10-12 reps
-
6
Abs Crunch (Machine)
3
10-12 reps
-
7
Stair Climber
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Pull-Up (Assisted)
2
1
AMRAP
AMRAP
RPE 8
RPE 10
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Seated Wide-Grip Row (Cable)
3
10-15 reps
-
5
Lateral Raise (Cable)
3
10-12 reps
-
6
Abs Crunch (Machine)
3
10-12 reps
-
7
Stair Climber
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Pull-Up (Assisted)
2
1
AMRAP
AMRAP
RPE 8
RPE 10
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Seated Wide-Grip Row (Cable)
3
10-15 reps
-
5
Lateral Raise (Cable)
3
10-12 reps
-
6
Abs Crunch (Machine)
3
10-12 reps
-
7
Stair Climber
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Pull-Up (Assisted)
2
1
AMRAP
AMRAP
RPE 8
RPE 10
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Seated Wide-Grip Row (Cable)
3
10-15 reps
-
5
Lateral Raise (Cable)
3
10-12 reps
-
6
Abs Crunch (Machine)
3
10-12 reps
-
7
Stair Climber
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Pull-Up (Assisted)
2
1
AMRAP
AMRAP
RPE 8
RPE 10
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Seated Wide-Grip Row (Cable)
3
10-15 reps
-
5
Lateral Raise (Cable)
3
10-12 reps
-
6
Abs Crunch (Machine)
3
10-12 reps
-
7
Stair Climber
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Pull-Up (Assisted)
2
1
AMRAP
AMRAP
RPE 8
RPE 10
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Seated Wide-Grip Row (Cable)
3
10-15 reps
-
5
Lateral Raise (Cable)
3
10-12 reps
-
6
Abs Crunch (Machine)
3
10-12 reps
-
7
Stair Climber
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Pull-Up (Assisted)
2
1
AMRAP
AMRAP
RPE 8
RPE 10
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Seated Wide-Grip Row (Cable)
3
10-15 reps
-
5
Lateral Raise (Cable)
3
10-12 reps
-
6
Abs Crunch (Machine)
3
10-12 reps
-
7
Stair Climber
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Pull-Up (Assisted)
2
1
AMRAP
AMRAP
RPE 8
RPE 10
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Seated Wide-Grip Row (Cable)
3
10-15 reps
-
5
Lateral Raise (Cable)
3
10-12 reps
-
6
Abs Crunch (Machine)
3
10-12 reps
-
7
Stair Climber
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Pull-Up (Assisted)
2
1
AMRAP
AMRAP
RPE 8
RPE 10
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Seated Wide-Grip Row (Cable)
3
10-15 reps
-
5
Lateral Raise (Cable)
3
10-12 reps
-
6
Abs Crunch (Machine)
3
10-12 reps
-
7
Stair Climber
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Pull-Up (Assisted)
2
1
AMRAP
AMRAP
RPE 8
RPE 10
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Seated Wide-Grip Row (Cable)
3
10-15 reps
-
5
Lateral Raise (Cable)
3
10-12 reps
-
6
Abs Crunch (Machine)
3
10-12 reps
-
7
Stair Climber
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Pull-Up (Assisted)
2
1
AMRAP
AMRAP
RPE 8
RPE 10
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Seated Wide-Grip Row (Cable)
3
10-15 reps
-
5
Lateral Raise (Cable)
3
10-12 reps
-
6
Abs Crunch (Machine)
3
10-12 reps
-
7
Stair Climber
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Clean and Press
3
8-10 reps
-
1B
Kettlebell Swing
3
12 reps
-
2A
Hammer Curl
3
10 reps
-
2B
Goblet Squat
3
12-20 reps
-
3A
Wood Chop
3
12 reps
-
3B
Kettlebell Gorilla Row
3
1
10 reps
-
-
4
Walking Lunge (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Clean and Press
3
8-10 reps
-
1B
Kettlebell Swing
3
12 reps
-
2A
Hammer Curl
3
10 reps
-
2B
Goblet Squat
3
12-20 reps
-
3A
Wood Chop
3
12 reps
-
3B
Kettlebell Gorilla Row
3
1
10 reps
-
-
4
Walking Lunge (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Clean and Press
3
8-10 reps
-
1B
Kettlebell Swing
3
12 reps
-
2A
Hammer Curl
3
10 reps
-
2B
Goblet Squat
3
12-20 reps
-
3A
Wood Chop
3
12 reps
-
3B
Kettlebell Gorilla Row
3
1
10 reps
-
-
4
Walking Lunge (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Clean and Press
3
8-10 reps
-
1B
Kettlebell Swing
3
12 reps
-
2A
Hammer Curl
3
10 reps
-
2B
Goblet Squat
3
12-20 reps
-
3A
Wood Chop
3
12 reps
-
3B
Kettlebell Gorilla Row
3
1
10 reps
-
-
4
Walking Lunge (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Clean and Press
3
8-10 reps
-
1B
Kettlebell Swing
3
12 reps
-
2A
Hammer Curl
3
10 reps
-
2B
Goblet Squat
3
12-20 reps
-
3A
Wood Chop
3
12 reps
-
3B
Kettlebell Gorilla Row
3
1
10 reps
-
-
4
Walking Lunge (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Clean and Press
3
8-10 reps
-
1B
Kettlebell Swing
3
12 reps
-
2A
Hammer Curl
3
10 reps
-
2B
Goblet Squat
3
12-20 reps
-
3A
Wood Chop
3
12 reps
-
3B
Kettlebell Gorilla Row
3
1
10 reps
-
-
4
Walking Lunge (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Clean and Press
3
8-10 reps
-
1B
Kettlebell Swing
3
12 reps
-
2A
Hammer Curl
3
10 reps
-
2B
Goblet Squat
3
12-20 reps
-
3A
Wood Chop
3
12 reps
-
3B
Kettlebell Gorilla Row
3
1
10 reps
-
-
4
Walking Lunge (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Clean and Press
3
8-10 reps
-
1B
Kettlebell Swing
3
12 reps
-
2A
Hammer Curl
3
10 reps
-
2B
Goblet Squat
3
12-20 reps
-
3A
Wood Chop
3
12 reps
-
3B
Kettlebell Gorilla Row
3
1
10 reps
-
-
4
Walking Lunge (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Clean and Press
3
8-10 reps
-
1B
Kettlebell Swing
3
12 reps
-
2A
Hammer Curl
3
10 reps
-
2B
Goblet Squat
3
12-20 reps
-
3A
Wood Chop
3
12 reps
-
3B
Kettlebell Gorilla Row
3
1
10 reps
-
-
4
Walking Lunge (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Clean and Press
3
8-10 reps
-
1B
Kettlebell Swing
3
12 reps
-
2A
Hammer Curl
3
10 reps
-
2B
Goblet Squat
3
12-20 reps
-
3A
Wood Chop
3
12 reps
-
3B
Kettlebell Gorilla Row
3
1
10 reps
-
-
4
Walking Lunge (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Clean and Press
3
8-10 reps
-
1B
Kettlebell Swing
3
12 reps
-
2A
Hammer Curl
3
10 reps
-
2B
Goblet Squat
3
12-20 reps
-
3A
Wood Chop
3
12 reps
-
3B
Kettlebell Gorilla Row
3
1
10 reps
-
-
4
Walking Lunge (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Clean and Press
3
8-10 reps
-
1B
Kettlebell Swing
3
12 reps
-
2A
Hammer Curl
3
10 reps
-
2B
Goblet Squat
3
12-20 reps
-
3A
Wood Chop
3
12 reps
-
3B
Kettlebell Gorilla Row
3
1
10 reps
-
-
4
Walking Lunge (Dumbbell)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
6-10 reps
-
2
Tricep Pushdown (Cable)
3
8-10 reps
-
3
Rear Delt Fly (Machine)
3
10-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Calf Raise (Machine)
3
12-20 reps
-
6
Reverse Wrist Curl (Barbell)
3
10-20 reps
-
7
Abs Crunch (Machine)
3
10-12 reps
-
8
Stair Climber
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
6-10 reps
-
2
Tricep Pushdown (Cable)
3
8-10 reps
-
3
Rear Delt Fly (Machine)
3
10-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Calf Raise (Machine)
3
12-20 reps
-
6
Reverse Wrist Curl (Barbell)
3
10-20 reps
-
7
Stair Climber
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
6-10 reps
-
2
Tricep Pushdown (Cable)
3
8-10 reps
-
3
Rear Delt Fly (Machine)
3
10-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Calf Raise (Machine)
3
12-20 reps
-
6
Reverse Wrist Curl (Barbell)
3
10-20 reps
-
7
Stair Climber
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
6-10 reps
-
2
Tricep Pushdown (Cable)
3
8-10 reps
-
3
Rear Delt Fly (Machine)
3
10-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Calf Raise (Machine)
3
12-20 reps
-
6
Reverse Wrist Curl (Barbell)
3
10-20 reps
-
7
Stair Climber
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
6-10 reps
-
2
Tricep Pushdown (Cable)
3
8-10 reps
-
3
Rear Delt Fly (Machine)
3
10-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Calf Raise (Machine)
3
12-20 reps
-
6
Reverse Wrist Curl (Barbell)
3
10-20 reps
-
7
Stair Climber
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
6-10 reps
-
2
Tricep Pushdown (Cable)
3
8-10 reps
-
3
Rear Delt Fly (Machine)
3
10-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Calf Raise (Machine)
3
12-20 reps
-
6
Reverse Wrist Curl (Barbell)
3
10-20 reps
-
7
Stair Climber
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
6-10 reps
-
2
Tricep Pushdown (Cable)
3
8-10 reps
-
3
Rear Delt Fly (Machine)
3
10-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Calf Raise (Machine)
3
12-20 reps
-
6
Reverse Wrist Curl (Barbell)
3
10-20 reps
-
7
Stair Climber
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
6-10 reps
-
2
Tricep Pushdown (Cable)
3
8-10 reps
-
3
Rear Delt Fly (Machine)
3
10-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Calf Raise (Machine)
3
12-20 reps
-
6
Reverse Wrist Curl (Barbell)
3
10-20 reps
-
7
Stair Climber
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
6-10 reps
-
2
Tricep Pushdown (Cable)
3
8-10 reps
-
3
Rear Delt Fly (Machine)
3
10-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Calf Raise (Machine)
3
12-20 reps
-
6
Reverse Wrist Curl (Barbell)
3
10-20 reps
-
7
Stair Climber
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
6-10 reps
-
2
Tricep Pushdown (Cable)
3
8-10 reps
-
3
Rear Delt Fly (Machine)
3
10-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Calf Raise (Machine)
3
12-20 reps
-
6
Reverse Wrist Curl (Barbell)
3
10-20 reps
-
7
Stair Climber
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
6-10 reps
-
2
Tricep Pushdown (Cable)
3
8-10 reps
-
3
Rear Delt Fly (Machine)
3
10-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Calf Raise (Machine)
3
12-20 reps
-
6
Reverse Wrist Curl (Barbell)
3
10-20 reps
-
7
Stair Climber
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
6-10 reps
-
2
Tricep Pushdown (Cable)
3
8-10 reps
-
3
Rear Delt Fly (Machine)
3
10-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Calf Raise (Machine)
3
12-20 reps
-
6
Reverse Wrist Curl (Barbell)
3
10-20 reps
-
7
Stair Climber
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Clean and Press
3
8-10 reps
-
1B
Kettlebell Swing
3
12 reps
-
2A
Hammer Curl
3
10 reps
-
2B
Goblet Squat
3
12-20 reps
-
3A
Wood Chop
3
12 reps
-
3B
Kettlebell Gorilla Row
3
1
10 reps
-
-
4
Walking Lunge (Dumbbell)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Clean and Press
3
8-10 reps
-
1B
Kettlebell Swing
3
12 reps
-
2A
Hammer Curl
3
10 reps
-
2B
Goblet Squat
3
12-20 reps
-
3A
Wood Chop
3
12 reps
-
3B
Kettlebell Gorilla Row
3
1
10 reps
-
-
4
Walking Lunge (Dumbbell)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Clean and Press
3
8-10 reps
-
1B
Kettlebell Swing
3
12 reps
-
2A
Hammer Curl
3
10 reps
-
2B
Goblet Squat
3
12-20 reps
-
3A
Wood Chop
3
12 reps
-
3B
Kettlebell Gorilla Row
3
1
10 reps
-
-
4
Walking Lunge (Dumbbell)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Clean and Press
3
8-10 reps
-
1B
Kettlebell Swing
3
12 reps
-
2A
Hammer Curl
3
10 reps
-
2B
Goblet Squat
3
12-20 reps
-
3A
Wood Chop
3
12 reps
-
3B
Kettlebell Gorilla Row
3
1
10 reps
-
-
4
Walking Lunge (Dumbbell)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Clean and Press
3
8-10 reps
-
1B
Kettlebell Swing
3
12 reps
-
2A
Hammer Curl
3
10 reps
-
2B
Goblet Squat
3
12-20 reps
-
3A
Wood Chop
3
12 reps
-
3B
Kettlebell Gorilla Row
3
1
10 reps
-
-
4
Walking Lunge (Dumbbell)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Clean and Press
3
8-10 reps
-
1B
Kettlebell Swing
3
12 reps
-
2A
Hammer Curl
3
10 reps
-
2B
Goblet Squat
3
12-20 reps
-
3A
Wood Chop
3
12 reps
-
3B
Kettlebell Gorilla Row
3
1
10 reps
-
-
4
Walking Lunge (Dumbbell)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Clean and Press
3
8-10 reps
-
1B
Kettlebell Swing
3
12 reps
-
2A
Hammer Curl
3
10 reps
-
2B
Goblet Squat
3
12-20 reps
-
3A
Wood Chop
3
12 reps
-
3B
Kettlebell Gorilla Row
3
1
10 reps
-
-
4
Walking Lunge (Dumbbell)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Clean and Press
3
8-10 reps
-
1B
Kettlebell Swing
3
12 reps
-
2A
Hammer Curl
3
10 reps
-
2B
Goblet Squat
3
12-20 reps
-
3A
Wood Chop
3
12 reps
-
3B
Kettlebell Gorilla Row
3
1
10 reps
-
-
4
Walking Lunge (Dumbbell)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Clean and Press
3
8-10 reps
-
1B
Kettlebell Swing
3
12 reps
-
2A
Hammer Curl
3
10 reps
-
2B
Goblet Squat
3
12-20 reps
-
3A
Wood Chop
3
12 reps
-
3B
Kettlebell Gorilla Row
3
1
10 reps
-
-
4
Walking Lunge (Dumbbell)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Clean and Press
3
8-10 reps
-
1B
Kettlebell Swing
3
12 reps
-
2A
Hammer Curl
3
10 reps
-
2B
Goblet Squat
3
12-20 reps
-
3A
Wood Chop
3
12 reps
-
3B
Kettlebell Gorilla Row
3
1
10 reps
-
-
4
Walking Lunge (Dumbbell)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Clean and Press
3
8-10 reps
-
1B
Kettlebell Swing
3
12 reps
-
2A
Hammer Curl
3
10 reps
-
2B
Goblet Squat
3
12-20 reps
-
3A
Wood Chop
3
12 reps
-
3B
Kettlebell Gorilla Row
3
1
10 reps
-
-
4
Walking Lunge (Dumbbell)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Clean and Press
3
8-10 reps
-
1B
Kettlebell Swing
3
12 reps
-
2A
Hammer Curl
3
10 reps
-
2B
Goblet Squat
3
12-20 reps
-
3A
Wood Chop
3
12 reps
-
3B
Kettlebell Gorilla Row
3
1
10 reps
-
-
4
Walking Lunge (Dumbbell)
3
20 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
8-12 Reps
-
2
Pull-Up (Assisted)
2 Sets
1 Set
AMRAP
AMRAP
@8
@10
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
4
Seated Wide-Grip Row (Cable)
3 Sets
10-12 Reps
-
5
Lateral Raise (Cable)
3 Sets
10-12 Reps
-
6
Abs Crunch (Machine)
3 Sets
10-12 Reps
-
7
Stair Climber
1 Set
20 mins
-
Day 4
1A
Kettlebell Clean and Press
3 Sets
8-10 Reps
-
1B
Kettlebell Swing
3 Sets
12 Reps
-
2A
Hammer Curl
3 Sets
10 Reps
-
2B
Goblet Squat
3 Sets
12-20 Reps
-
3A
Wood Chop
3 Sets
12 Reps
-
3B
Kettlebell Gorilla Row
3 Sets
1 Set
10 Reps
-
-
4
Walking Lunge (Dumbbell)
3 Sets
20 Reps
-
Day 2
1A
Kettlebell Clean and Press
3 Sets
8-10 Reps
-
1B
Kettlebell Swing
3 Sets
12 Reps
-
2A
Hammer Curl
3 Sets
10 Reps
-
2B
Goblet Squat
3 Sets
12-20 Reps
-
3A
Wood Chop
3 Sets
12 Reps
-
3B
Kettlebell Gorilla Row
3 Sets
1 Set
10 Reps
-
-
4
Walking Lunge (Dumbbell)
3 Sets
20 Reps
-
Day 3
1
Bicep Curl (EZ Bar)
3 Sets
6-10 Reps
-
2
Tricep Pushdown (Cable)
3 Sets
8-10 Reps
-
3
Rear Delt Fly (Machine)
3 Sets
10-12 Reps
-
4
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
-
5
Calf Raise (Machine)
3 Sets
12-20 Reps
-
6
Reverse Wrist Curl (Barbell)
3 Sets
10-20 Reps
-
7
Abs Crunch (Machine)
3 Sets
10-12 Reps
-
8
Stair Climber
1 Set
20 mins
-