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Firefighter final

by Gabriel E.
4 athletes joined

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 06, 2025 10:43
  • Last Edited
    Jul 07, 2025 01:45

Summary

Prepare to push your limits with the Firefighter Final program, a 6-week challenge designed for those ready to elevate their strength and endurance. This intense regimen spans 6 days a week, featuring a mix of compound lifts and bodyweight exercises tailored to build functional strength essential for firefighting. From bench presses to deadlifts and pull-ups, each workout targets multiple muscle groups, ensuring a balanced approach to fitness. Equip your garage gym and get ready to ignite your training journey!

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
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
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
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 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
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 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
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 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
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 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
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
-
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
Dip (Weighted)
2 Sets
5 Reps
-
3
Pull-Up (Bodyweight)
2 Sets
AMRAP
-
4
Seal Row
2 Sets
10 Reps
-
5
Skull Crusher (Barbell)
2 Sets
12 Reps
-
Day 2
1
Push Up (Weighted)
3 Sets
12-20 Reps
-
2
Pull-Up (Weighted)
3 Sets
12-20 Reps
-
3
Incline Curl (Dumbbell)
2 Sets
12-20 Reps
-
Day 3
1
Deadlift (Barbell)
3 Sets
5 Reps
-
2
Squat (Barbell)
3 Sets
5 Reps
-
Day 4
1
Push Up (Weighted)
3 Sets
12-20 Reps
-
2
Pull-Up (Weighted)
3 Sets
12-20 Reps
-
3
Tricep Pushdown (Cable)
2 Sets
12-20 Reps
-
Day 5
1
Dip (Bodyweight)
2 Sets
AMRAP
-
2
Pull-Up (Bodyweight)
2 Sets
AMRAP
-
3
Push Up
2 Sets
AMRAP
-
Day 6
1
Incline Curl (Dumbbell)
3 Sets
12-20 Reps
-
2
Tricep Pushdown (Cable)
2 Sets
12-20 Reps
-