The Firefighter Final (Yiyachat version) is a comprehensive 12-week training program designed to build strength and endurance, perfect for those looking to push their limits. With six days of intense workouts each week, you'll engage in a variety of compound and isolation exercises, including bench presses, deadlifts, and weighted pull-ups, all tailored to enhance your performance. This program is ideal for anyone serious about building muscle and improving functional fitness in a garage gym setting. Get ready to ignite your training and achieve your fitness goals!

Firefighter final (Yiyachat version)

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Bench Press (Barbell)

Pull-Up (Weighted)

Dip (Weighted)

Dumbbell Row

Skull Crusher (Barbell)

Deadlift (Barbell)

Squat (Barbell)

Ab Wheel

Incline Curl (Dumbbell)

Preacher Curl (EZ Bar)

French Press

Chin-Up (Weighted)

Chin-Up (Bodyweight)

Dip (Bodyweight)

Farmer's Walk (Weighted)

Deadlift (Deficit)

Military Press (Barbell)

Chinese Plank

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