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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!
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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
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
-