Melanie's Firefighting Workout
Endurance and strength centered workout. Grip and forearm focused exercises. Cardio and lifting.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bear Crawl | 2 | 20 reps |
| 2 | Lateral Bear Crawl | 2 | 20 reps |
| 3 | Farmer's Walk (Weighted) | 1 | 5 min |
| 4 | Stair Climb | 1 | 6 min |
| 5 | Burpee | 1 | 15 reps |
| 6 | Wall Ball | 1 | 20 reps |
| 7 | Plank | 1 | 1 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Sprint | 4 | 10 sec |
| 2 | Prowler Push | 2 | 1 min |
| 3 | Battle Ropes | 1 | 1 min |
| 4 | Deadlift (Barbell) | 1 | 15 reps |
| 5 | Jump Rope | 1 | 1 min |
| 6 | Squat (Barbell) | 1 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Wall Sit | 1 | 1 min |
| 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 |
Common questions
Yes, Melanie's Firefighting Workout is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 weeks are fully unlocked.
This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 70 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Melanie's Firefighting Workout is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Melanie's Firefighting Workout is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
