HIGH INTENSITY FFT

Focus: Strength, muscular endurance, and job-specific conditioning.

Style: Low volume, high intensity (3–5 working sets, 3–6 reps for strength; 8–12 for accessory).

Progression: Add 2.5–5 lbs weekly to barbell lifts if form is solid.

Ruck: Start at 35–45 lbs pack, 3–5 miles, increase distance or weight gradually.

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Week 1

Week 2

Week 3

Week 4

Warm-up (10 min): dynamic stretches, hip openers, shoulder prep

Squat (Barbell)

Deadlift (Deficit)

Pull-Up (Weighted)

Walking Lunge (Dumbbell)

Farmer's Walk (Weighted)

Leg Raise (Captain's Chair)

Warm-up (10 min): band work, shoulder mobility

Bench Press (Barbell)

Overhead Press (Barbell)

T-Bar Row

Dip (Weighted)

Bulgarian Split Squat (Dumbbell)

Pallof Press

Warm-up (10 min): plyos, jump rope, hip mobility

Power Clean

Front Squat (Smith Machine)

Chin-Up (Weighted)

Incline Bench Press (Dumbbell)

Sled Push/Sandbag Carry

Ab Wheel

Add weight or distance weekly, not both at once.

Ruck

Face Pull

Wrist Extension (Dumbbell)

Reverse Curl (Barbell)

Ruck + Accessories

Stair Climber

Wrist Curls

Hammer Curl (Cable)

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