Firefighter Ready

Firefighter Ready!

This 4-week program is built for firefighters and Wildland firefighters who need more than just gym strength. Each week targets a different aspect of the job so you leave stronger, faster, and better prepared for real-world fireground demands.

Week 1 – Strength: Build the raw power to move heavy hose, tools, and debris. Heavy compound lifts, low reps, and focused rest.

Week 2 – Work Capacity & Muscular Endurance: Train to keep going when the job doesn’t let you stop. Higher reps, minimal rest, and functional circuits to handle long shifts.

Week 3 – Cardiovascular: Develop the stamina to perform for hours in gear. Steady-state cardio, rucking, and interval training to build both aerobic and anaerobic capacity.

Week 4 – Muscle Building & Sculpting: Focus on adding muscle mass, improving muscle definition, and building a balanced, durable physique with targeted strength-hypertrophy training.


By the end of these four weeks, you’ll have improved strength, endurance, muscle size, and functional performance—exactly what it takes to handle the unpredictable demands of firefighting.

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Week 1

Week 2

Week 3

Week 4

Bench Press (Wide Grip)

Military Press (Barbell)

Dip (Weighted)

Upright Row (Barbell)

Hanging Leg Raise

Sumo Squat

Romanian Deadlift (Barbell)

Leg Press (45 Degrees)

Hip Thrust (Machine)

Bicep Curl (Barbell)

Barbell Row

T-Bar Row

Hammer Curl (Dumbbell)

Sprint

Chest Press (Machine)

Back Extension (Weighted)

Dumbbell Row

Lateral Raise (Machine)

Stair Climber

Cardio (Zone 2)

Bench Press (Dumbbell)

Wide Grip Lat Pulldown

Seated Overhead Press (Dumbbell)

Lateral Raise (Dumbbell)

Leg Press

Romanian Deadlift (Dumbbell)

Face Pull

Ruck

Squat (Barbell)

Bench Press (Barbell)

Reverse Bicep Curl (EZ Bar)

V-Handle Tricep Pushdown (Cable)

Standing Calf Raise

Incline Bench Press (Dumbbell)

Overhead Tricep Extension (Barbell)

Cable Wrist Curl

Neck Extension

Goblet Squat

Seated Row (Cable)

Incline Curl (Dumbbell)

Bench Press (Close Grip)

Reverse Grip Barbell Curl

Farmer's Walk (Weighted)

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