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Firefighter Strength Program

by Jayden S.
1 athletes joined

Program Description

Get fit

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Muscle & Sculpting, Bodybuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 10, 2025 10:56
  • Last Edited
    Jul 11, 2025 03:53

Summary

Ignite your strength with the Firefighter Strength Program, a comprehensive 12-week training plan designed for those ready to push their limits. Committing just four days a week, you'll engage in targeted upper and lower body workouts that incorporate essential lifts like the Pin Press Bench and Squat, alongside dynamic supersets for maximum intensity. This program not only builds raw power but also enhances functional strength, preparing you for any challenge. Equip yourself with the tools to succeed—let's get to work!
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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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
4
5 reps
RPE 10
2A
Push Press (Barbell)
4
5 reps
RPE 10
2B
Pull-Up (Weighted)
4
4 reps
RPE 10
3A
Pendlay Row
4
5 reps
RPE 10
3B
Dip (Weighted)
4
5 reps
RPE 10
4A
Bicep Curl (Cable)
3
15 reps
RPE 9
4B
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9
5A
Hammer Curl
3
10 reps
RPE 9
5B
French Press
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
4
5 reps
RPE 10
2A
Push Press (Barbell)
4
5 reps
RPE 10
2B
Pull-Up (Weighted)
4
4 reps
RPE 10
3A
Pendlay Row
4
5 reps
RPE 10
3B
Dip (Weighted)
4
5 reps
RPE 10
4A
Bicep Curl (Cable)
3
15 reps
RPE 9
4B
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9
5A
Hammer Curl
3
10 reps
RPE 9
5B
French Press
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
4
5 reps
RPE 10
2A
Push Press (Barbell)
4
5 reps
RPE 10
2B
Pull-Up (Weighted)
4
4 reps
RPE 10
3A
Pendlay Row
4
5 reps
RPE 10
3B
Dip (Weighted)
4
5 reps
RPE 10
4A
Bicep Curl (Cable)
3
15 reps
RPE 9
4B
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9
5A
Hammer Curl
3
10 reps
RPE 9
5B
French Press
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
4
5 reps
RPE 10
2A
Push Press (Barbell)
4
5 reps
RPE 10
2B
Pull-Up (Weighted)
4
4 reps
RPE 10
3A
Pendlay Row
4
5 reps
RPE 10
3B
Dip (Weighted)
4
5 reps
RPE 10
4A
Bicep Curl (Cable)
3
15 reps
RPE 9
4B
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9
5A
Hammer Curl
3
10 reps
RPE 9
5B
French Press
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
4
5 reps
RPE 10
2A
Push Press (Barbell)
4
5 reps
RPE 10
2B
Pull-Up (Weighted)
4
4 reps
RPE 10
3A
Pendlay Row
4
5 reps
RPE 10
3B
Dip (Weighted)
4
5 reps
RPE 10
4A
Bicep Curl (Cable)
3
15 reps
RPE 9
4B
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9
5A
Hammer Curl
3
10 reps
RPE 9
5B
French Press
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
4
5 reps
RPE 10
2A
Push Press (Barbell)
4
5 reps
RPE 10
2B
Pull-Up (Weighted)
4
4 reps
RPE 10
3A
Pendlay Row
4
5 reps
RPE 10
3B
Dip (Weighted)
4
5 reps
RPE 10
4A
Bicep Curl (Cable)
3
15 reps
RPE 9
4B
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9
5A
Hammer Curl
3
10 reps
RPE 9
5B
French Press
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
4
5 reps
RPE 10
2A
Push Press (Barbell)
4
5 reps
RPE 10
2B
Pull-Up (Weighted)
4
4 reps
RPE 10
3A
Pendlay Row
4
5 reps
RPE 10
3B
Dip (Weighted)
4
5 reps
RPE 10
4A
Bicep Curl (Cable)
3
15 reps
RPE 9
4B
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9
5A
Hammer Curl
3
10 reps
RPE 9
5B
French Press
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
4
5 reps
RPE 10
2A
Push Press (Barbell)
4
5 reps
RPE 10
2B
Pull-Up (Weighted)
4
4 reps
RPE 10
3A
Pendlay Row
4
5 reps
RPE 10
3B
Dip (Weighted)
4
5 reps
RPE 10
4A
Bicep Curl (Cable)
3
15 reps
RPE 9
4B
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9
5A
Hammer Curl
3
10 reps
RPE 9
5B
French Press
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
4
5 reps
RPE 10
2A
Push Press (Barbell)
4
5 reps
RPE 10
2B
Pull-Up (Weighted)
4
4 reps
RPE 10
3A
Pendlay Row
4
5 reps
RPE 10
3B
Dip (Weighted)
4
5 reps
RPE 10
4A
Bicep Curl (Cable)
3
15 reps
RPE 9
4B
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9
5A
Hammer Curl
3
10 reps
RPE 9
5B
French Press
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
4
5 reps
RPE 10
2A
Push Press (Barbell)
4
5 reps
RPE 10
2B
Pull-Up (Weighted)
4
4 reps
RPE 10
3A
Pendlay Row
4
5 reps
RPE 10
3B
Dip (Weighted)
4
5 reps
RPE 10
4A
Bicep Curl (Cable)
3
15 reps
RPE 9
4B
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9
5A
Hammer Curl
3
10 reps
RPE 9
5B
French Press
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
4
5 reps
RPE 10
2A
Push Press (Barbell)
4
5 reps
RPE 10
2B
Pull-Up (Weighted)
4
4 reps
RPE 10
3A
Pendlay Row
4
5 reps
RPE 10
3B
Dip (Weighted)
4
5 reps
RPE 10
4A
Bicep Curl (Cable)
3
15 reps
RPE 9
4B
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9
5A
Hammer Curl
3
10 reps
RPE 9
5B
French Press
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ruck
1
45 mins
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Barbell)
1
1
3
8 reps
5 reps
4 reps
RPE 6.5
RPE 8.5
RPE 10
2
Squat (Barbell)
1
1
3
8 reps
6 reps
3 reps
RPE 6.5
RPE 8.5
RPE 10
3
Nordic Curl
3
6 reps
RPE 9.5
4
Seated Calf Raise
2
15 reps
RPE 8
5
Back Extension
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
6
Walking Lunge (Dumbbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Barbell)
1
1
3
8 reps
5 reps
4 reps
RPE 6.5
RPE 8.5
RPE 10
2
Squat (Barbell)
1
1
3
8 reps
6 reps
3 reps
RPE 6.5
RPE 8.5
RPE 10
3
Nordic Curl
3
6 reps
RPE 9.5
4
Seated Calf Raise
2
15 reps
RPE 8
5
Back Extension
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
6
Walking Lunge (Dumbbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Barbell)
1
1
3
8 reps
5 reps
4 reps
RPE 6.5
RPE 8.5
RPE 10
2
Squat (Barbell)
1
1
3
8 reps
6 reps
3 reps
RPE 6.5
RPE 8.5
RPE 10
3
Nordic Curl
3
6 reps
RPE 9.5
4
Seated Calf Raise
2
15 reps
RPE 8
5
Back Extension
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
6
Walking Lunge (Dumbbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Barbell)
1
1
3
8 reps
5 reps
4 reps
RPE 6.5
RPE 8.5
RPE 10
2
Squat (Barbell)
1
1
3
8 reps
6 reps
3 reps
RPE 6.5
RPE 8.5
RPE 10
3
Nordic Curl
3
6 reps
RPE 9.5
4
Seated Calf Raise
2
15 reps
RPE 8
5
Back Extension
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
6
Walking Lunge (Dumbbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Barbell)
1
1
3
8 reps
5 reps
4 reps
RPE 6.5
RPE 8.5
RPE 10
2
Squat (Barbell)
1
1
3
8 reps
6 reps
3 reps
RPE 6.5
RPE 8.5
RPE 10
3
Nordic Curl
3
6 reps
RPE 9.5
4
Seated Calf Raise
2
15 reps
RPE 8
5
Back Extension
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
6
Walking Lunge (Dumbbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Barbell)
1
1
3
8 reps
5 reps
4 reps
RPE 6.5
RPE 8.5
RPE 10
2
Squat (Barbell)
1
1
3
8 reps
6 reps
3 reps
RPE 6.5
RPE 8.5
RPE 10
3
Nordic Curl
3
6 reps
RPE 9.5
4
Seated Calf Raise
2
15 reps
RPE 8
5
Back Extension
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
6
Walking Lunge (Dumbbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Barbell)
1
1
3
8 reps
5 reps
4 reps
RPE 6.5
RPE 8.5
RPE 10
2
Squat (Barbell)
1
1
3
8 reps
6 reps
3 reps
RPE 6.5
RPE 8.5
RPE 10
3
Nordic Curl
3
6 reps
RPE 9.5
4
Seated Calf Raise
2
15 reps
RPE 8
5
Back Extension
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
6
Walking Lunge (Dumbbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Barbell)
1
1
3
8 reps
5 reps
4 reps
RPE 6.5
RPE 8.5
RPE 10
2
Squat (Barbell)
1
1
3
8 reps
6 reps
3 reps
RPE 6.5
RPE 8.5
RPE 10
3
Nordic Curl
3
6 reps
RPE 9.5
4
Seated Calf Raise
2
15 reps
RPE 8
5
Back Extension
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
6
Walking Lunge (Dumbbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Barbell)
1
1
3
8 reps
5 reps
4 reps
RPE 6.5
RPE 8.5
RPE 10
2
Squat (Barbell)
1
1
3
8 reps
6 reps
3 reps
RPE 6.5
RPE 8.5
RPE 10
3
Nordic Curl
3
6 reps
RPE 9.5
4
Seated Calf Raise
2
15 reps
RPE 8
5
Back Extension
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
6
Walking Lunge (Dumbbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Barbell)
1
1
3
8 reps
5 reps
4 reps
RPE 6.5
RPE 8.5
RPE 10
2
Squat (Barbell)
1
1
3
8 reps
6 reps
3 reps
RPE 6.5
RPE 8.5
RPE 10
3
Nordic Curl
3
6 reps
RPE 9.5
4
Seated Calf Raise
2
15 reps
RPE 8
5
Back Extension
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
6
Walking Lunge (Dumbbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Barbell)
1
1
3
8 reps
5 reps
4 reps
RPE 6.5
RPE 8.5
RPE 10
2
Squat (Barbell)
1
1
3
8 reps
6 reps
3 reps
RPE 6.5
RPE 8.5
RPE 10
3
Nordic Curl
3
6 reps
RPE 9.5
4
Seated Calf Raise
2
15 reps
RPE 8
5
Back Extension
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
6
Walking Lunge (Dumbbell)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
5
3 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
5
3 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
5
3 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
5
3 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
5
5 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
5
5 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
5
5 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
5
5 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
7
5 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
7
5 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
7
5 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
75 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
75 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
75 mins
RPE 6
Week 1
1 / 12 Weeks
Day 1
1
Pin Press Bench (Barbell)
4 Sets
5 Reps
@10
2A
Push Press (Barbell)
4 Sets
5 Reps
@10
2B
Pull-Up (Weighted)
4 Sets
4 Reps
@10
3A
Pendlay Row
4 Sets
5 Reps
@10
3B
Dip (Weighted)
4 Sets
5 Reps
@10
4A
Bicep Curl (Cable)
3 Sets
15 Reps
@9
4B
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
@9
5A
Hammer Curl
3 Sets
10 Reps
@9
5B
French Press
3 Sets
10 Reps
@9
Day 2
1
Reverse Lunge (Barbell)
1 Set
1 Set
3 Sets
8 Reps
5 Reps
4 Reps
@6.5
@8.5
@10
2
Squat (Barbell)
1 Set
1 Set
3 Sets
8 Reps
6 Reps
3 Reps
@6.5
@8.5
@10
3
Nordic Curl
3 Sets
6 Reps
@9.5
4
Seated Calf Raise
2 Sets
15 Reps
@8
5
Back Extension
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@7.5
@8
6
Walking Lunge (Dumbbell)
3 Sets
10 Reps
@9
Day 3
1
Run
5 Sets
3 mins
@9
Day 4
1
Cardio (Zone 2)
1 Set
45 mins
@6