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Melanie's Firefighting Workout

by Melanie H.
11 athletes joined

Program Description

To build muscle, endurance, and grip strength.

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    1 week
  • Time Per Workout
    70 minutes
  • Created
    Jul 15, 2024 04:18
  • Last Edited
    Jul 01, 2025 03:39

Summary

Ignite your strength and endurance with Melanie's Firefighting Workout, a dynamic 1-week program designed for serious lifters. Comprising four intense sessions, you'll tackle a mix of cardio and strength exercises, including sprints, prowler pushes, and heavy deadlifts, all tailored to build the resilience needed for firefighting. This program emphasizes full-body conditioning and core stability, ensuring you develop the functional strength necessary for any challenge. Get ready to push your limits and transform your fitness!
Muscle Engagement
Front
Back
MuscleSet
Other
14.9%
Quadriceps
11.6%
Abs
9.7%
Glutes
9.3%
Front Delts
7.8%
Triceps
7.5%
Hamstrings
6.3%
Middle Delts
5.6%
Chest
5.6%
Biceps
4.5%
Calves
3.7%
Upper Back
3.4%
Forearms
2.6%
Lower Back
2.2%
Full-Body
1.9%
Adductors
1.5%
Lats
1.5%
Rear Delts
0.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bear Crawl
2
20 reps
-
2
Lateral Bear Crawl
2
20 reps
-
3
Farmer's Walk (Weighted)
1
5 mins
-
4
Stair Climb
1
6 mins
-
5
Burpee
1
15 reps
-
6
Wall Ball
1
20 reps
-
7
Plank
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sprint
4
10 secs
-
2
Prowler Push
2
1 mins
-
3
Battle Ropes
1
1 mins
-
4
Deadlift (Barbell)
1
15 reps
-
5
Jump Rope
1
1 mins
-
6
Squat (Barbell)
1
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
1
10 reps
-
2
Tricep Kickback
1
12 reps
-
3
Lateral Raise (Dumbbell)
1
12 reps
-
4
Push Up
1
20 reps
-
5
Dips Between Chairs
1
10 reps
-
6
Bicep Curl (Dumbbell)
1
10 reps
-
7
Reverse Bicep Curl (Dumbbell)
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
1
1 mins
-
2
Standing Calf Raise
1
10 reps
-
3
Romanian Deadlift (Barbell)
1
10 reps
-
4
Squat (Bodyweight)
1
40 reps
-
5
Bent Over Row (Dumbbell)
1
10 reps
-
6
Chest Fly (Dumbbell)
1
10 reps
-
7
Bench Press (Barbell)
1
5 reps
-
Week 1
1 / 1 Weeks
Day 2
1
Sprint
4 Sets
10 secs
-
2
Prowler Push
2 Sets
1 mins
-
3
Battle Ropes
1 Set
1 mins
-
4
Deadlift (Barbell)
1 Set
15 Reps
-
5
Jump Rope
1 Set
1 mins
-
6
Squat (Barbell)
1 Set
12 Reps
-
Day 1
1
Bear Crawl
2 Sets
20 Reps
-
2
Lateral Bear Crawl
2 Sets
20 Reps
-
3
Farmer's Walk (Weighted)
1 Set
5 mins
-
4
Stair Climb
1 Set
6 mins
-
5
Burpee
1 Set
15 Reps
-
6
Wall Ball
1 Set
20 Reps
-
7
Plank
1 Set
1 mins
-
Day 3
1
Standing Shoulder Press (Dumbbell)
1 Set
10 Reps
-
2
Tricep Kickback
1 Set
12 Reps
-
3
Lateral Raise (Dumbbell)
1 Set
12 Reps
-
4
Push Up
1 Set
20 Reps
-
5
Dips Between Chairs
1 Set
10 Reps
-
6
Bicep Curl (Dumbbell)
1 Set
10 Reps
-
7
Reverse Bicep Curl (Dumbbell)
1 Set
10 Reps
-
Day 4
1
Wall Sit
1 Set
1 mins
-
2
Standing Calf Raise
1 Set
10 Reps
-
3
Romanian Deadlift (Barbell)
1 Set
10 Reps
-
4
Squat (Bodyweight)
1 Set
40 Reps
-
5
Bent Over Row (Dumbbell)
1 Set
10 Reps
-
6
Chest Fly (Dumbbell)
1 Set
10 Reps
-
7
Bench Press (Barbell)
1 Set
5 Reps
-