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소은이 소방체력시험

by 이건우
1 athletes joined

Program Description

**소은이 소방체력시험** is a comprehensive 1-week training program designed to enhance your strength and endurance for firefighting fitness tests. With daily workouts for 7 days, you'll engage in a variety of bodyweight exercises like Dead Hangs, Push-Ups, and Planks, targeting your core, arms, and legs. Each session focuses on building functional strength and stamina, ensuring you’re well-prepared for the challenges ahead. Get ready to push your limits and achieve your fitness goals!

Program Overview

  • Level
    Beginner
  • Goal
    Athletics
  • Equipment
    At Home
  • Program Length
    1 week
  • Time Per Workout
    20 minutes
  • Created
    Mar 20, 2026 11:21
  • Last Edited
    Mar 21, 2026 12:39
Muscle Engagement
Front
Back
MuscleSet
Abs
16.5%
Forearms
15%
Lats
12%
Chest
9%
Glutes
7.5%
Triceps
6%
Front Delts
6%
Quadriceps
6%
Hamstrings
6%
Upper Back
6%
Adductors
3%
Biceps
3%
Lower Back
1.5%
Other
1.5%
Cardio
0.8%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
4
8 reps
RPE 10
2
Squat (Bodyweight)
4
30 reps
-
3
Sit Up
1
RPE 10
4
Run
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
4
-
2
Push Up (Knees)
4
13 reps
-
3
Plank (Weighted)
4
1 reps
-
4
Abs Crunch (Bodyweight)
4
12 reps
-
5
Stair Climber
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
4
-
2
Lunge (Bodyweight)
4
13 reps
-
3
Sit Up
1
RPE 10
4
Hip Thrust (Bodyweight)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
4
-
2
Lat Pulldown
4
11 reps
-
3
Pullover (Dumbbell)
4
11 reps
-
4
Plank
4
1 mins
-
5
Abs Crunch (Bodyweight)
4
12 reps
-
6
Run
1
20 mins
-
Day 5
No exercises added to this day
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
4
-
2
Push Up (Knees)
4
14 reps
-
3
Lat Pulldown
4
12 reps
-
4
Pullover (Dumbbell)
4
12 reps
-
Day 7
No exercises added to this day
Week 1
1 / 1 Weeks
Day 2
1
Dead Hang
4 Sets
-
2
Push Up (Knees)
4 Sets
13 Reps
-
3
Plank (Weighted)
4 Sets
1 Reps
-
4
Abs Crunch (Bodyweight)
4 Sets
12 Reps
-
5
Stair Climber
1 Set
20 mins
-
Day 3
1
Dead Hang
4 Sets
-
2
Lunge (Bodyweight)
4 Sets
13 Reps
-
3
Sit Up
1 Set
@10
4
Hip Thrust (Bodyweight)
4 Sets
12 Reps
-
Day 4
1
Dead Hang
4 Sets
-
2
Lat Pulldown
4 Sets
11 Reps
-
3
Pullover (Dumbbell)
4 Sets
11 Reps
-
4
Plank
4 Sets
1 mins
-
5
Abs Crunch (Bodyweight)
4 Sets
12 Reps
-
6
Run
1 Set
20 mins
-
Day 5
No exercises added to this day
Day 6
1
Dead Hang
4 Sets
-
2
Push Up (Knees)
4 Sets
14 Reps
-
3
Lat Pulldown
4 Sets
12 Reps
-
4
Pullover (Dumbbell)
4 Sets
12 Reps
-
Day 7
No exercises added to this day
Day 1
1
Dead Hang
4 Sets
8 Reps
@10
2
Squat (Bodyweight)
4 Sets
30 Reps
-
3
Sit Up
1 Set
@10
4
Run
1 Set
20 mins
-