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Firefighter final

by Jules C.

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
    Jun 23, 2025 07:26
  • Last Edited
    Sep 12, 2025 02:28

Summary

Prepare to push your limits with the Firefighter Final program—a 6-week, 6-day-a-week challenge designed to build strength and endurance for those ready to take their fitness to the next level. This program combines heavy lifting with bodyweight exercises, focusing on key movements like bench presses, deadlifts, and weighted pull-ups to enhance your overall performance. With a mix of targeted muscle groups and progressive intensity, you'll develop the power and resilience needed to tackle any challenge. Get ready to ignite your training and achieve your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Triceps
20.4%
Chest
14.1%
Lats
12.6%
Upper Back
11.4%
Biceps
10.3%
Front Delts
7.6%
Quadriceps
6.6%
Glutes
5.1%
Hamstrings
3.9%
Abs
2.1%
Forearms
2%
Lower Back
1.6%
Adductors
1.4%
Other
0.6%
Middle Delts
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
1
5 reps
10 reps
-
-
3
Dip (Weighted)
2
1
5 reps
10 reps
-
-
4
Dumbbell Row
2
10-12 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)
2
1
5 reps
10 reps
-
-
3
Ab Wheel
3
-
Day 2
#
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
-
Day 2
#
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
-
Day 2
#
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
-
Day 2
#
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
-
Day 2
#
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
12-20 reps
-
2
Preacher Curl (EZ Bar)
2
12 reps
-
3
Skull Crusher (Barbell)
2
8-12 reps
-
4
French Press
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
-
2
Squat (Barbell)
3
4 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Squat (Barbell)
3
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Squat (Barbell)
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
-
2
Squat (Barbell)
3
4 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Squat (Barbell)
3
3 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
8 reps
-
2
Chin-Up (Bodyweight)
1
AMRAP
-
3
Dip (Weighted)
2
8 reps
-
4
Dip (Bodyweight)
1
AMRAP
-
5
Farmer's Walk (Weighted)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
3
12-20 reps
-
2
Pull-Up (Weighted)
3
12-20 reps
-
3
Tricep Pushdown (Cable)
2
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
3
12-20 reps
-
2
Pull-Up (Weighted)
3
12-20 reps
-
3
Tricep Pushdown (Cable)
2
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
3
12-20 reps
-
2
Pull-Up (Weighted)
3
12-20 reps
-
3
Tricep Pushdown (Cable)
2
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
3
12-20 reps
-
2
Pull-Up (Weighted)
3
12-20 reps
-
3
Tricep Pushdown (Cable)
2
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
3
12-20 reps
-
2
Pull-Up (Weighted)
3
12-20 reps
-
3
Tricep Pushdown (Cable)
2
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
8 reps
-
2
Military Press (Barbell)
3
6 reps
-
3
Chinese Plank
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
2
AMRAP
-
2
Pull-Up (Bodyweight)
2
AMRAP
-
3
Push Up
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
2
AMRAP
-
2
Pull-Up (Bodyweight)
2
AMRAP
-
3
Push Up
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
2
AMRAP
-
2
Pull-Up (Bodyweight)
2
AMRAP
-
3
Push Up
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
2
AMRAP
-
2
Pull-Up (Bodyweight)
2
AMRAP
-
3
Push Up
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
2
AMRAP
-
2
Pull-Up (Bodyweight)
2
AMRAP
-
3
Push Up
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-60 mins
-
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
1 Set
5 Reps
10 Reps
-
-
3
Dip (Weighted)
2 Sets
1 Set
5 Reps
10 Reps
-
-
4
Dumbbell Row
2 Sets
10-12 Reps
-
5
Skull Crusher (Barbell)
2 Sets
12 Reps
-
Day 2
1
Deadlift (Barbell)
3 Sets
5 Reps
-
2
Squat (Barbell)
2 Sets
1 Set
5 Reps
10 Reps
-
-
3
Ab Wheel
3 Sets
-
Day 3
1
Incline Curl (Dumbbell)
2 Sets
12-20 Reps
-
2
Preacher Curl (EZ Bar)
2 Sets
12 Reps
-
3
Skull Crusher (Barbell)
2 Sets
8-12 Reps
-
4
French Press
2 Sets
8-12 Reps
-
Day 4
1
Chin-Up (Weighted)
2 Sets
8 Reps
-
2
Chin-Up (Bodyweight)
1 Set
AMRAP
-
3
Dip (Weighted)
2 Sets
8 Reps
-
4
Dip (Bodyweight)
1 Set
AMRAP
-
5
Farmer's Walk (Weighted)
2 Sets
-
Day 5
1
Deadlift (Deficit)
3 Sets
8 Reps
-
2
Military Press (Barbell)
3 Sets
6 Reps
-
3
Chinese Plank
2 Sets
-
Day 6
1
Run
1 Set
30-60 mins
-