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Fire Academy 10-Day Prep Workout Plan

by EremYaeger

Program Description

Ignite your fitness journey with the Fire Academy 10-Day Prep Workout Plan! Over two weeks, you'll engage in 10 dynamic sessions designed to boost strength, endurance, and agility. This program features a mix of bodyweight exercises, barbell lifts, and cardio sprints, ensuring a comprehensive full-body workout. Whether you're aiming for improved performance or just looking to break a sweat, this plan is your ticket to achieving your fitness goals with intensity and purpose. Get ready to push your limits and unleash your inner fire!

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    2 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 21, 2025 04:05
  • Last Edited
    Jul 21, 2025 05:46
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
15 reps
20 reps
25 reps
-
-
-
2
Pull-Up (Bodyweight)
3
20 reps
-
3
Plank
3
1 mins
-
4
Run
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Bench Press (Barbell)
4
25 reps
-
3
Hanging Leg Raise
3
20 reps
-
4
400m Sprint
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
3
30 reps
-
2
Russian Twist
3
40 reps
-
3
Hanging Leg Raise
3
20 reps
-
4
Abs Crunch (Bodyweight)
3
30 secs
-
5
Burpee
1
10 reps
-
6
Mountain Climber
1
20 reps
-
7
Squat (Bodyweight)
1
10 reps
-
8
100m Sprint
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
6
-
2
Bear Crawl
3
-
3
Burpee
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
-
2
Pull-Up (Bodyweight)
3
20 reps
-
3
Standing Shoulder Press (Dumbbell)
3
10 reps
-
4
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10 reps
-
2
Jump Squat
3
10 reps
-
3
Step-Up (Weighted)
3
15 reps
-
4
100m Sprint
3
-
5
Stretching
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
3
20 reps
-
2
Box Jump
3
10 reps
-
3
Wall Sit
3
1 mins
-
4
Jump Squat
3
15 reps
-
5
Jump Rope
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Burpee
3
15 reps
-
2
Step-Up (Weighted)
3
30 reps
-
3
Push Up
3
20 reps
-
4
Kettlebell Swing
3
20 reps
-
5
Farmer's Walk (Weighted)
1
-
6
200m Sprint
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jog
1
-
2
Plank with Shoulder Taps
3
1 mins
-
3
Abs Crunch (Bodyweight)
3
20 reps
-
4
Side Plank
3
45 secs
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Swim
1
-
2
Walk
1
30 mins
-
3
Stretching
1
15 mins
-
Week 1
1 / 2 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
15 Reps
20 Reps
25 Reps
-
-
-
2
Pull-Up (Bodyweight)
3 Sets
20 Reps
-
3
Plank
3 Sets
1 mins
-
4
Run
1 Set
-
Day 2
1
Sit Up
3 Sets
30 Reps
-
2
Russian Twist
3 Sets
40 Reps
-
3
Hanging Leg Raise
3 Sets
20 Reps
-
4
Abs Crunch (Bodyweight)
3 Sets
30 secs
-
5
Burpee
1 Set
10 Reps
-
6
Mountain Climber
1 Set
20 Reps
-
7
Squat (Bodyweight)
1 Set
10 Reps
-
8
100m Sprint
1 Set
-
Day 3
1
Push Up
3 Sets
20 Reps
-
2
Pull-Up (Bodyweight)
3 Sets
20 Reps
-
3
Standing Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
4
Run
1 Set
-
Day 4
1
Walking Lunge
3 Sets
20 Reps
-
2
Box Jump
3 Sets
10 Reps
-
3
Wall Sit
3 Sets
1 mins
-
4
Jump Squat
3 Sets
15 Reps
-
5
Jump Rope
1 Set
-
Day 5
1
Burpee
3 Sets
15 Reps
-
2
Step-Up (Weighted)
3 Sets
30 Reps
-
3
Push Up
3 Sets
20 Reps
-
4
Kettlebell Swing
3 Sets
20 Reps
-
5
Farmer's Walk (Weighted)
1 Set
-
6
200m Sprint
1 Set
-
Day 6
1
Jog
1 Set
-
2
Plank with Shoulder Taps
3 Sets
1 mins
-
3
Abs Crunch (Bodyweight)
3 Sets
20 Reps
-
4
Side Plank
3 Sets
45 secs
-
Day 7
1
Swim
1 Set
-
2
Walk
1 Set
30 mins
-
3
Stretching
1 Set
15 mins
-