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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 10, 2025 06:43
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
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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
-