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Firefighter final (Yiyachat version)

by Jules C.
1 athletes joined

Program Description

Firefighting prime physique

Program Overview

  • Level
    Advanced
  • Goal
    Athletics, Bodyweight Fitness, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 10, 2025 06:43
  • Last Edited
    Sep 10, 2025 06:53
Muscle Engagement
Front
Back
MuscleSet
Triceps
18%
Upper Back
10.9%
Lats
8.8%
Quadriceps
8.3%
Biceps
7.6%
Chest
7.6%
Front Delts
6.2%
Hamstrings
6.2%
Glutes
6.2%
Abs
5.5%
Forearms
4.2%
Other
3.5%
Middle Delts
2.8%
Lower Back
2.8%
Adductors
1.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Pull-Up (Weighted)
2
1
5 reps
10 reps
-
-
3
Dip (Weighted)
2
1
5 reps
10 reps
-
-
4
Dumbbell Row
2
10-12 reps
-
5
Skull Crusher (Barbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
-
2
Pull-Up (Weighted)
2
1
5 reps
10 reps
-
-
3
Dip (Weighted)
2
1
5 reps
10 reps
-
-
4
Dumbbell Row
2
10-12 reps
-
5
Skull Crusher (Barbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
-
2
Pull-Up (Weighted)
2
1
5 reps
10 reps
-
-
3
Dip (Weighted)
2
1
5 reps
10 reps
-
-
4
Dumbbell Row
2
10-12 reps
-
5
Skull Crusher (Barbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Pull-Up (Weighted)
2
1
5 reps
10 reps
-
-
3
Dip (Weighted)
2
1
5 reps
10 reps
-
-
4
Dumbbell Row
2
10-12 reps
-
5
Skull Crusher (Barbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
-
2
Pull-Up (Weighted)
2
1
5 reps
10 reps
-
-
3
Dip (Weighted)
2
1
5 reps
10 reps
-
-
4
Dumbbell Row
2
10-12 reps
-
5
Skull Crusher (Barbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
-
2
Pull-Up (Weighted)
2
1
5 reps
10 reps
-
-
3
Dip (Weighted)
2
1
5 reps
10 reps
-
-
4
Dumbbell Row
2
10-12 reps
-
5
Skull Crusher (Barbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Pull-Up (Weighted)
2
1
5 reps
10 reps
-
-
3
Dip (Weighted)
2
1
5 reps
10 reps
-
-
4
Dumbbell Row
2
10-12 reps
-
5
Skull Crusher (Barbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
-
2
Pull-Up (Weighted)
2
1
5 reps
10 reps
-
-
3
Dip (Weighted)
2
1
5 reps
10 reps
-
-
4
Dumbbell Row
2
10-12 reps
-
5
Skull Crusher (Barbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
-
2
Pull-Up (Weighted)
2
1
5 reps
10 reps
-
-
3
Dip (Weighted)
2
1
5 reps
10 reps
-
-
4
Dumbbell Row
2
10-12 reps
-
5
Skull Crusher (Barbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Pull-Up (Weighted)
2
1
5 reps
10 reps
-
-
3
Dip (Weighted)
2
1
5 reps
10 reps
-
-
4
Dumbbell Row
2
10-12 reps
-
5
Skull Crusher (Barbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
-
2
Pull-Up (Weighted)
2
1
5 reps
10 reps
-
-
3
Dip (Weighted)
2
1
5 reps
10 reps
-
-
4
Dumbbell Row
2
10-12 reps
-
5
Skull Crusher (Barbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
-
2
Pull-Up (Weighted)
2
1
5 reps
10 reps
-
-
3
Dip (Weighted)
2
1
5 reps
10 reps
-
-
4
Dumbbell Row
2
10-12 reps
-
5
Skull Crusher (Barbell)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Squat (Barbell)
2
1
5 reps
10 reps
-
-
3
Ab Wheel
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
-
2
Squat (Barbell)
2
1
4 reps
10 reps
-
-
3
Ab Wheel
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Squat (Barbell)
2
1
3 reps
10 reps
-
-
3
Ab Wheel
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Squat (Barbell)
2
1
5 reps
10 reps
-
-
3
Ab Wheel
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
-
2
Squat (Barbell)
2
1
4 reps
10 reps
-
-
3
Ab Wheel
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Squat (Barbell)
2
1
3 reps
10 reps
-
-
3
Ab Wheel
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Squat (Barbell)
2
1
5 reps
10 reps
-
-
3
Ab Wheel
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
-
2
Squat (Barbell)
2
1
4 reps
10 reps
-
-
3
Ab Wheel
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Squat (Barbell)
2
1
3 reps
10 reps
-
-
3
Ab Wheel
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Squat (Barbell)
2
1
5 reps
10 reps
-
-
3
Ab Wheel
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
-
2
Squat (Barbell)
2
1
4 reps
10 reps
-
-
3
Ab Wheel
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Squat (Barbell)
2
1
3 reps
10 reps
-
-
3
Ab Wheel
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
12-20 reps
-
2
Preacher Curl (EZ Bar)
2
12 reps
-
3
Skull Crusher (Barbell)
2
8-12 reps
-
4
French Press
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
12-20 reps
-
2
Preacher Curl (EZ Bar)
2
12 reps
-
3
Skull Crusher (Barbell)
2
8-12 reps
-
4
French Press
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
12-20 reps
-
2
Preacher Curl (EZ Bar)
2
12 reps
-
3
Skull Crusher (Barbell)
2
8-12 reps
-
4
French Press
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
12-20 reps
-
2
Preacher Curl (EZ Bar)
2
12 reps
-
3
Skull Crusher (Barbell)
2
8-12 reps
-
4
French Press
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
12-20 reps
-
2
Preacher Curl (EZ Bar)
2
12 reps
-
3
Skull Crusher (Barbell)
2
8-12 reps
-
4
French Press
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
12-20 reps
-
2
Preacher Curl (EZ Bar)
2
12 reps
-
3
Skull Crusher (Barbell)
2
8-12 reps
-
4
French Press
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
12-20 reps
-
2
Preacher Curl (EZ Bar)
2
12 reps
-
3
Skull Crusher (Barbell)
2
8-12 reps
-
4
French Press
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
12-20 reps
-
2
Preacher Curl (EZ Bar)
2
12 reps
-
3
Skull Crusher (Barbell)
2
8-12 reps
-
4
French Press
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
12-20 reps
-
2
Preacher Curl (EZ Bar)
2
12 reps
-
3
Skull Crusher (Barbell)
2
8-12 reps
-
4
French Press
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
12-20 reps
-
2
Preacher Curl (EZ Bar)
2
12 reps
-
3
Skull Crusher (Barbell)
2
8-12 reps
-
4
French Press
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
12-20 reps
-
2
Preacher Curl (EZ Bar)
2
12 reps
-
3
Skull Crusher (Barbell)
2
8-12 reps
-
4
French Press
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
12-20 reps
-
2
Preacher Curl (EZ Bar)
2
12 reps
-
3
Skull Crusher (Barbell)
2
8-12 reps
-
4
French Press
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
8 reps
-
2
Chin-Up (Bodyweight)
1
AMRAP
-
3
Dip (Weighted)
2
8 reps
-
4
Dip (Bodyweight)
1
AMRAP
-
5
Farmer's Walk (Weighted)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
8 reps
-
2
Chin-Up (Bodyweight)
1
AMRAP
-
3
Dip (Weighted)
2
8 reps
-
4
Dip (Bodyweight)
1
AMRAP
-
5
Farmer's Walk (Weighted)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
8 reps
-
2
Chin-Up (Bodyweight)
1
AMRAP
-
3
Dip (Weighted)
2
8 reps
-
4
Dip (Bodyweight)
1
AMRAP
-
5
Farmer's Walk (Weighted)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
8 reps
-
2
Chin-Up (Bodyweight)
1
AMRAP
-
3
Dip (Weighted)
2
8 reps
-
4
Dip (Bodyweight)
1
AMRAP
-
5
Farmer's Walk (Weighted)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
8 reps
-
2
Chin-Up (Bodyweight)
1
AMRAP
-
3
Dip (Weighted)
2
8 reps
-
4
Dip (Bodyweight)
1
AMRAP
-
5
Farmer's Walk (Weighted)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
8 reps
-
2
Chin-Up (Bodyweight)
1
AMRAP
-
3
Dip (Weighted)
2
8 reps
-
4
Dip (Bodyweight)
1
AMRAP
-
5
Farmer's Walk (Weighted)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
8 reps
-
2
Chin-Up (Bodyweight)
1
AMRAP
-
3
Dip (Weighted)
2
8 reps
-
4
Dip (Bodyweight)
1
AMRAP
-
5
Farmer's Walk (Weighted)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
8 reps
-
2
Chin-Up (Bodyweight)
1
AMRAP
-
3
Dip (Weighted)
2
8 reps
-
4
Dip (Bodyweight)
1
AMRAP
-
5
Farmer's Walk (Weighted)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
8 reps
-
2
Chin-Up (Bodyweight)
1
AMRAP
-
3
Dip (Weighted)
2
8 reps
-
4
Dip (Bodyweight)
1
AMRAP
-
5
Farmer's Walk (Weighted)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
8 reps
-
2
Chin-Up (Bodyweight)
1
AMRAP
-
3
Dip (Weighted)
2
8 reps
-
4
Dip (Bodyweight)
1
AMRAP
-
5
Farmer's Walk (Weighted)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
8 reps
-
2
Chin-Up (Bodyweight)
1
AMRAP
-
3
Dip (Weighted)
2
8 reps
-
4
Dip (Bodyweight)
1
AMRAP
-
5
Farmer's Walk (Weighted)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
8 reps
-
2
Chin-Up (Bodyweight)
1
AMRAP
-
3
Dip (Weighted)
2
8 reps
-
4
Dip (Bodyweight)
1
AMRAP
-
5
Farmer's Walk (Weighted)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
8 reps
-
2
Military Press (Barbell)
3
6 reps
-
3
Chinese Plank
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
8 reps
-
2
Military Press (Barbell)
3
6 reps
-
3
Chinese Plank
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
8 reps
-
2
Military Press (Barbell)
3
6 reps
-
3
Chinese Plank
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
8 reps
-
2
Military Press (Barbell)
3
6 reps
-
3
Chinese Plank
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
8 reps
-
2
Military Press (Barbell)
3
6 reps
-
3
Chinese Plank
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
8 reps
-
2
Military Press (Barbell)
3
6 reps
-
3
Chinese Plank
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
8 reps
-
2
Military Press (Barbell)
3
6 reps
-
3
Chinese Plank
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
8 reps
-
2
Military Press (Barbell)
3
6 reps
-
3
Chinese Plank
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
8 reps
-
2
Military Press (Barbell)
3
6 reps
-
3
Chinese Plank
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
8 reps
-
2
Military Press (Barbell)
3
6 reps
-
3
Chinese Plank
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
8 reps
-
2
Military Press (Barbell)
3
6 reps
-
3
Chinese Plank
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
8 reps
-
2
Military Press (Barbell)
3
6 reps
-
3
Chinese Plank
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-60 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
5 Reps
-
2
Pull-Up (Weighted)
2 Sets
1 Set
5 Reps
10 Reps
-
-
3
Dip (Weighted)
2 Sets
1 Set
5 Reps
10 Reps
-
-
4
Dumbbell Row
2 Sets
10-12 Reps
-
5
Skull Crusher (Barbell)
2 Sets
12 Reps
-
Day 2
1
Deadlift (Barbell)
3 Sets
5 Reps
-
2
Squat (Barbell)
2 Sets
1 Set
5 Reps
10 Reps
-
-
3
Ab Wheel
3 Sets
-
Day 3
1
Incline Curl (Dumbbell)
2 Sets
12-20 Reps
-
2
Preacher Curl (EZ Bar)
2 Sets
12 Reps
-
3
Skull Crusher (Barbell)
2 Sets
8-12 Reps
-
4
French Press
2 Sets
8-12 Reps
-
Day 4
1
Chin-Up (Weighted)
2 Sets
8 Reps
-
2
Chin-Up (Bodyweight)
1 Set
AMRAP
-
3
Dip (Weighted)
2 Sets
8 Reps
-
4
Dip (Bodyweight)
1 Set
AMRAP
-
5
Farmer's Walk (Weighted)
2 Sets
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Day 5
1
Deadlift (Deficit)
3 Sets
8 Reps
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2
Military Press (Barbell)
3 Sets
6 Reps
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3
Chinese Plank
2 Sets
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Day 6
1
Run
1 Set
30-60 mins
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