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True firefighter

by Gabriel E.

Program Description

Unleash your inner hero with the **True Firefighter** program, a high-intensity, one-week challenge designed for advanced lifters. Comprising five rigorous sessions, this powerbuilding and bodyweight fitness regimen focuses on building strength and endurance through compound movements like bench presses, weighted chin-ups, and tricep pushdowns. Each workout is structured to maximize your time, averaging 60 minutes, while utilizing essential garage gym equipment. Get ready to push your limits and ignite your fitness journey!

Program Overview

  • Level
    Advanced
  • Goal
    Powerbuilding, Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    1 week
  • Time Per Workout
    60 minutes
  • Created
    Mar 30, 2026 06:20
  • Last Edited
    Mar 30, 2026 06:38
Muscle Engagement
Front
Back
MuscleSet
Upper Back
14.7%
Lats
14.1%
Biceps
12.9%
Triceps
10.6%
Quadriceps
9.4%
Front Delts
8.2%
Chest
5.9%
Hamstrings
5.9%
Abs
5.3%
Forearms
4.1%
Lower Back
3.5%
Middle Delts
2.4%
Glutes
1.8%
Rear Delts
1.2%
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
15-50 reps
8-12 reps
-
-
2
Dip (Weighted)
1
1
15-50 reps
8-12 reps
-
-
3
Tricep Pushdown (Cable)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
5
10 reps
-
2A
Back Extension
3
20 reps
-
2B
Sit Up
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
5
12-15 reps
-
1B
Sissy Squat
3
AMRAP
-
2
Seated Hamstring Curl
5
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
3
15-50 reps
8-12 reps
-
-
2
Seal Row
3
8-15 reps
-
3
Incline Curl (Dumbbell)
2
20-30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
1
20-30 reps
-
2
Hammer Curl (Dumbbell)
1
20-30 reps
-
3
Preacher Curl (Dumbbell)
1
20-30 reps
-
4
Tricep Pushdown (Cable)
2
12-15 reps
-
5
Farmer's Walk (Weighted)
1
4 mins
-
6
Lu Raise
2
12-15 reps
-
Week 1
1 / 1 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
15-50 Reps
8-12 Reps
-
-
2
Dip (Weighted)
1 Set
1 Set
15-50 Reps
8-12 Reps
-
-
3
Tricep Pushdown (Cable)
2 Sets
12-15 Reps
-
Day 2
1
Chin-Up (Weighted)
5 Sets
10 Reps
-
2A
Back Extension
3 Sets
20 Reps
-
2B
Sit Up
3 Sets
20 Reps
-
Day 3
1A
Leg Extension
5 Sets
12-15 Reps
-
1B
Sissy Squat
3 Sets
AMRAP
-
2
Seated Hamstring Curl
5 Sets
12-15 Reps
-
Day 4
1
Chin-Up (Weighted)
1 Set
3 Sets
15-50 Reps
8-12 Reps
-
-
2
Seal Row
3 Sets
8-15 Reps
-
3
Incline Curl (Dumbbell)
2 Sets
20-30 Reps
-
Day 5
1
Incline Curl (Dumbbell)
1 Set
20-30 Reps
-
2
Hammer Curl (Dumbbell)
1 Set
20-30 Reps
-
3
Preacher Curl (Dumbbell)
1 Set
20-30 Reps
-
4
Tricep Pushdown (Cable)
2 Sets
12-15 Reps
-
5
Farmer's Walk (Weighted)
1 Set
4 mins
-
6
Lu Raise
2 Sets
12-15 Reps
-