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FireBabe Fitness 🔥

by Daejah M.
2 athletes joined
5.0
(1 rating)

Program Description

To help people build strength, endurance, and confidence while incorporating fire-inspired intensity and discipline. It’s designed to be fun, effective, and empowering, whether someone is training for firefighting or just wants to feel strong and unstoppable.

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Powerbuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    20 minutes
  • Created
    Mar 14, 2025 08:58
  • Last Edited
    Jun 18, 2025 12:06

Summary

Ignite your fitness journey with FireBabe Fitness, a dynamic 4-week program designed to sculpt and strengthen your entire body. Committing to five days a week, you'll engage in targeted workouts that include powerful leg days and back-building exercises, ensuring a comprehensive approach to your training. Each session focuses on a mix of machines and free weights, allowing you to push your limits while mastering essential lifts. Get ready to unleash your inner strength and transform your physique!
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4.8 Stars with 10, 000+ Ratings
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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
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8 reps
RPE 8
2
Leg Press
3
8 reps
RPE 8
3
Deadlift (Barbell)
3
5 reps
RPE 8
4
Box Squat (Barbell)
3
5 reps
RPE 8
5
High Bar Squat (Barbell)
3
5 reps
RPE 8
6
Seated Calf Raise
3
8 reps
RPE 8
7
Cardio
1
10 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
5 reps
RPE 8
2
Leg Press
3
5 reps
RPE 8
3
Deadlift (Barbell)
3
5 reps
RPE 8
4
Box Squat (Barbell)
3
5 reps
RPE 8
5
High Bar Squat (Barbell)
3
5 reps
RPE 8
6
Seated Calf Raise
3
8 reps
RPE 8
7
Cardio
1
10 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
5 reps
RPE 8
2
Leg Press
3
5 reps
RPE 8
3
Deadlift (Barbell)
3
5 reps
RPE 8
4
Box Squat (Barbell)
3
5 reps
RPE 8
5
High Bar Squat (Barbell)
3
5 reps
RPE 8
6
Seated Calf Raise
3
8 reps
RPE 8
7
Cardio
1
10 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
5 reps
RPE 8
2
Leg Press
3
5 reps
RPE 8
3
Deadlift (Barbell)
3
5 reps
RPE 8
4
Box Squat (Barbell)
3
5 reps
RPE 8
5
High Bar Squat (Barbell)
3
5 reps
RPE 8
6
Seated Calf Raise
3
8 reps
RPE 8
7
Cardio
1
10 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
-
2
Pull-Up (Band)
3
8 reps
-
3
Cardio
1
10 mins
RPE 7
4
Meadow Row
1
-
5
Bicep Curl (Cable)
1
-
6
Thruster (Barbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
15 reps
-
2
Pull-Up (Band)
3
8 reps
-
3
Cardio
1
10 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
-
2
Pull-Up (Band)
3
8 reps
-
3
Cardio
1
10 mins
RPE 7
4
Meadow Row
1
-
5
Bicep Curl (Cable)
1
-
6
Thruster (Barbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
-
2
Pull-Up (Band)
3
8 reps
-
3
Cardio
1
10 mins
RPE 7
4
Meadow Row
1
-
5
Bicep Curl (Cable)
1
-
6
Thruster (Barbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Row
3
5 reps
-
2
T-Bar Row
3
5 reps
-
3
Face Pull
3
5 reps
-
4
Pendlay Row
3
5 reps
RPE 8
5
Lat Pulldown
3
5 reps
RPE 8
6
Pull-Up (Band)
3
8 reps
RPE 8
7
Cardio
1
10 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Row
3
5 reps
-
2
T-Bar Row
3
5 reps
-
3
Face Pull
3
5 reps
-
4
Pendlay Row
3
5 reps
RPE 8
5
Lat Pulldown
3
5 reps
RPE 8
6
Pull-Up (Band)
3
8 reps
RPE 8
7
Cardio
1
10 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Row
3
5 reps
-
2
T-Bar Row
3
5 reps
-
3
Face Pull
3
5 reps
-
4
Pendlay Row
3
5 reps
RPE 8
5
Lat Pulldown
3
5 reps
RPE 8
6
Pull-Up (Band)
3
8 reps
RPE 8
7
Cardio
1
10 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Row
3
5 reps
-
2
T-Bar Row
3
5 reps
-
3
Face Pull
3
5 reps
-
4
Pendlay Row
3
5 reps
RPE 8
5
Lat Pulldown
3
5 reps
RPE 8
6
Pull-Up (Band)
3
8 reps
RPE 8
7
Cardio
1
10 mins
RPE 7
Week 1
1 / 4 Weeks
Day 1
1
Leg Curl
3 Sets
8 Reps
@8
2
Leg Press
3 Sets
8 Reps
@8
3
Deadlift (Barbell)
3 Sets
5 Reps
@8
4
Box Squat (Barbell)
3 Sets
5 Reps
@8
5
High Bar Squat (Barbell)
3 Sets
5 Reps
@8
6
Seated Calf Raise
3 Sets
8 Reps
@8
7
Cardio
1 Set
10 mins
@7
Day 2
1
Cardio
1 Set
45 mins
@8
Day 3
1
Push Up
3 Sets
20 Reps
-
2
Pull-Up (Band)
3 Sets
8 Reps
-
3
Cardio
1 Set
10 mins
@7
4
Meadow Row
1 Set
-
5
Bicep Curl (Cable)
1 Set
-
6
Thruster (Barbell)
1 Set
-
Day 4
1
Cardio
1 Set
45 mins
@8
Day 5
1
High Row
3 Sets
5 Reps
-
2
T-Bar Row
3 Sets
5 Reps
-
3
Face Pull
3 Sets
5 Reps
-
4
Pendlay Row
3 Sets
5 Reps
@8
5
Lat Pulldown
3 Sets
5 Reps
@8
6
Pull-Up (Band)
3 Sets
8 Reps
@8
7
Cardio
1 Set
10 mins
@7
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Daejah M.Age 27, Woman
3 months ago
3 weeks complete
5 years of prior experience
As expected strength gains
As expected muscle gains
No modifications
Very noticeable body transformation also feeling great. This program did what it needed to do feeling stronger and healthier 💪🏾