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F&F Minuteman

by Firearms&Fitness

Program Description

This plan is a great way to gain a baseline level of strength and conditioning you may need in the event that you are put to task. No one ever wished to be “less fit” in any situation and everyone wishes they were more fit whenever something comes up. Where as we don’t need to be perfect we need to push ourselves to be better.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Athletics, Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 05, 2025 01:33
  • Last Edited
    Jun 18, 2025 08:11

Summary

The F&F Minuteman program is a comprehensive 16-week strength and conditioning plan designed for those ready to take their training to the next level. With four dedicated workout days each week, you'll engage in a variety of compound and isolation exercises, including barbell squats, kettlebell swings, and bent-over rows, all aimed at building strength and enhancing endurance. This program is perfect for anyone looking to maximize their gym time and achieve impressive results across all major muscle groups. Get ready to push your limits and transform your fitness journey!
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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
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 6-9
2
Good Morning
3
8-12 reps
RPE 6-8
3
Kettlebell Swing
3
1 mins
RPE 6-9
4
100m Row
5
1 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
5-8 reps
RPE 6-9
2
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 6-9
3
Hip Thrust (Barbell)
3
8-12 reps
RPE 6-9
4
100m Sprint
5
1 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 6-9
2
Good Morning
3
8-12 reps
RPE 6-8
3
Kettlebell Swing
3
1 mins
RPE 6-9
4
100m Row
5
1 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
5-8 reps
RPE 6-9
2
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 6-9
3
Hip Thrust (Barbell)
3
8-12 reps
RPE 6-9
4
100m Sprint
5
1 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 6-9
2
Good Morning
3
8-12 reps
RPE 6-8
3
Kettlebell Swing
3
1 mins
RPE 6-9
4
100m Row
5
1 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
5-8 reps
RPE 6-9
2
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 6-9
3
Hip Thrust (Barbell)
3
8-12 reps
RPE 6-9
4
100m Sprint
5
1 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 6-9
2
Good Morning
3
8-12 reps
RPE 6-8
3
Kettlebell Swing
3
1 mins
RPE 6-9
4
100m Row
5
1 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
5-8 reps
RPE 6-9
2
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 6-9
3
Hip Thrust (Barbell)
3
8-12 reps
RPE 6-9
4
100m Sprint
5
1 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 6-9
2
Good Morning
3
8-12 reps
RPE 6-8
3
Kettlebell Swing
3
1 mins
RPE 6-9
4
100m Row
5
1 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
5-8 reps
RPE 6-9
2
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 6-9
3
Hip Thrust (Barbell)
3
8-12 reps
RPE 6-9
4
100m Sprint
5
1 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 6-9
2
Good Morning
3
8-12 reps
RPE 6-8
3
Kettlebell Swing
3
1 mins
RPE 6-9
4
100m Row
5
1 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
5-8 reps
RPE 6-9
2
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 6-9
3
Hip Thrust (Barbell)
3
8-12 reps
RPE 6-9
4
100m Sprint
5
1 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 6-9
2
Good Morning
3
8-12 reps
RPE 6-8
3
Kettlebell Swing
3
1 mins
RPE 6-9
4
100m Row
5
1 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
5-8 reps
RPE 6-9
2
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 6-9
3
Hip Thrust (Barbell)
3
8-12 reps
RPE 6-9
4
100m Sprint
5
1 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 6-9
2
Good Morning
3
8-12 reps
RPE 6-8
3
Kettlebell Swing
3
1 mins
RPE 6-9
4
100m Row
5
1 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
5-8 reps
RPE 6-9
2
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 6-9
3
Hip Thrust (Barbell)
3
8-12 reps
RPE 6-9
4
100m Sprint
5
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Behind-the-Neck Push Press
4
5 reps
RPE 6-9
2
Rear Delt Fly (Dumbbell)
3
8-15 reps
RPE 6-9
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 6-9
4
Jog
1
10 mins
RPE 6-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
3-5 reps
RPE 6-9
2
Face Pull
3
8-12 reps
RPE 6-9
3
Snatch (Dumbbell)
3
8-15 reps
RPE 6-9
4
Walk
1
30 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Behind-the-Neck Push Press
4
5 reps
RPE 6-9
2
Rear Delt Fly (Dumbbell)
3
8-15 reps
RPE 6-9
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 6-9
4
Jog
1
10 mins
RPE 6-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
3-5 reps
RPE 6-9
2
Face Pull
3
8-12 reps
RPE 6-9
3
Snatch (Dumbbell)
3
8-15 reps
RPE 6-9
4
Walk
1
30 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Behind-the-Neck Push Press
4
5 reps
RPE 6-9
2
Rear Delt Fly (Dumbbell)
3
8-15 reps
RPE 6-9
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 6-9
4
Jog
1
10 mins
RPE 6-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
3-5 reps
RPE 6-9
2
Face Pull
3
8-12 reps
RPE 6-9
3
Snatch (Dumbbell)
3
8-15 reps
RPE 6-9
4
Walk
1
30 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Behind-the-Neck Push Press
4
5 reps
RPE 6-9
2
Rear Delt Fly (Dumbbell)
3
8-15 reps
RPE 6-9
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 6-9
4
Jog
1
10 mins
RPE 6-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
3-5 reps
RPE 6-9
2
Face Pull
3
8-12 reps
RPE 6-9
3
Snatch (Dumbbell)
3
8-15 reps
RPE 6-9
4
Walk
1
30 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Behind-the-Neck Push Press
4
5 reps
RPE 6-9
2
Rear Delt Fly (Dumbbell)
3
8-15 reps
RPE 6-9
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 6-9
4
Jog
1
10 mins
RPE 6-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
3-5 reps
RPE 6-9
2
Face Pull
3
8-12 reps
RPE 6-9
3
Snatch (Dumbbell)
3
8-15 reps
RPE 6-9
4
Walk
1
30 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Behind-the-Neck Push Press
4
5 reps
RPE 6-9
2
Rear Delt Fly (Dumbbell)
3
8-15 reps
RPE 6-9
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 6-9
4
Jog
1
10 mins
RPE 6-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
3-5 reps
RPE 6-9
2
Face Pull
3
8-12 reps
RPE 6-9
3
Snatch (Dumbbell)
3
8-15 reps
RPE 6-9
4
Walk
1
30 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Behind-the-Neck Push Press
4
5 reps
RPE 6-9
2
Rear Delt Fly (Dumbbell)
3
8-15 reps
RPE 6-9
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 6-9
4
Jog
1
10 mins
RPE 6-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
3-5 reps
RPE 6-9
2
Face Pull
3
8-12 reps
RPE 6-9
3
Snatch (Dumbbell)
3
8-15 reps
RPE 6-9
4
Walk
1
30 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Behind-the-Neck Push Press
4
5 reps
RPE 6-9
2
Rear Delt Fly (Dumbbell)
3
8-15 reps
RPE 6-9
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 6-9
4
Jog
1
10 mins
RPE 6-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
3-5 reps
RPE 6-9
2
Face Pull
3
8-12 reps
RPE 6-9
3
Snatch (Dumbbell)
3
8-15 reps
RPE 6-9
4
Walk
1
30 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
5-8 reps
RPE 6-9
2
Lat Pulldown
3
8-12 reps
RPE 6-9
3
High Pull
3
5-8 reps
RPE 6-9
4
Jump Rope
1
10 mins
RPE 6-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-5 reps
RPE 6-9
2
Meadow Row
3
8-12 reps
RPE 6-9
3
Shrug (Dumbbell)
3
10-20 reps
RPE 6-9
4
2km Row
1
1 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
5-8 reps
RPE 6-9
2
Lat Pulldown
3
8-12 reps
RPE 6-9
3
High Pull
3
5-8 reps
RPE 6-9
4
Jump Rope
1
10 mins
RPE 6-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-5 reps
RPE 6-9
2
Meadow Row
3
8-12 reps
RPE 6-9
3
Shrug (Dumbbell)
3
10-20 reps
RPE 6-9
4
2km Row
1
1 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
5-8 reps
RPE 6-9
2
Lat Pulldown
3
8-12 reps
RPE 6-9
3
High Pull
3
5-8 reps
RPE 6-9
4
Jump Rope
1
10 mins
RPE 6-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-5 reps
RPE 6-9
2
Meadow Row
3
8-12 reps
RPE 6-9
3
Shrug (Dumbbell)
3
10-20 reps
RPE 6-9
4
2km Row
1
1 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
5-8 reps
RPE 6-9
2
Lat Pulldown
3
8-12 reps
RPE 6-9
3
High Pull
3
5-8 reps
RPE 6-9
4
Jump Rope
1
10 mins
RPE 6-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-5 reps
RPE 6-9
2
Meadow Row
3
8-12 reps
RPE 6-9
3
Shrug (Dumbbell)
3
10-20 reps
RPE 6-9
4
2km Row
1
1 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
5-8 reps
RPE 6-9
2
Lat Pulldown
3
8-12 reps
RPE 6-9
3
High Pull
3
5-8 reps
RPE 6-9
4
Jump Rope
1
10 mins
RPE 6-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-5 reps
RPE 6-9
2
Meadow Row
3
8-12 reps
RPE 6-9
3
Shrug (Dumbbell)
3
10-20 reps
RPE 6-9
4
2km Row
1
1 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
5-8 reps
RPE 6-9
2
Lat Pulldown
3
8-12 reps
RPE 6-9
3
High Pull
3
5-8 reps
RPE 6-9
4
Jump Rope
1
10 mins
RPE 6-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-5 reps
RPE 6-9
2
Meadow Row
3
8-12 reps
RPE 6-9
3
Shrug (Dumbbell)
3
10-20 reps
RPE 6-9
4
2km Row
1
1 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
5-8 reps
RPE 6-9
2
Lat Pulldown
3
8-12 reps
RPE 6-9
3
High Pull
3
5-8 reps
RPE 6-9
4
Jump Rope
1
10 mins
RPE 6-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-5 reps
RPE 6-9
2
Meadow Row
3
8-12 reps
RPE 6-9
3
Shrug (Dumbbell)
3
10-20 reps
RPE 6-9
4
2km Row
1
1 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
5-8 reps
RPE 6-9
2
Lat Pulldown
3
8-12 reps
RPE 6-9
3
High Pull
3
5-8 reps
RPE 6-9
4
Jump Rope
1
10 mins
RPE 6-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-5 reps
RPE 6-9
2
Meadow Row
3
8-12 reps
RPE 6-9
3
Shrug (Dumbbell)
3
10-20 reps
RPE 6-9
4
2km Row
1
1 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 6-9
2
Shoulder Press (Machine)
3
8-15 reps
RPE 6-9
3
Hammer Curl
3
8-12 reps
RPE 6-9
4
Sled Pull
4
1 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
5-8 reps
RPE 6-9
2
Push Up
4
1-30 reps
RPE 6-10
3
Seated Dip (Machine)
3
8-15 reps
RPE 6-9
4
SkiErg
5
1 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 6-9
2
Shoulder Press (Machine)
3
8-15 reps
RPE 6-9
3
Hammer Curl
3
8-12 reps
RPE 6-9
4
Sled Pull
4
1 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
5-8 reps
RPE 6-9
2
Push Up
4
1-30 reps
RPE 6-10
3
Seated Dip (Machine)
3
8-15 reps
RPE 6-9
4
SkiErg
5
1 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 6-9
2
Shoulder Press (Machine)
3
8-15 reps
RPE 6-9
3
Hammer Curl
3
8-12 reps
RPE 6-9
4
Sled Pull
4
1 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
5-8 reps
RPE 6-9
2
Push Up
4
1-30 reps
RPE 6-10
3
Seated Dip (Machine)
3
8-15 reps
RPE 6-9
4
SkiErg
5
1 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 6-9
2
Shoulder Press (Machine)
3
8-15 reps
RPE 6-9
3
Hammer Curl
3
8-12 reps
RPE 6-9
4
Sled Pull
4
1 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
5-8 reps
RPE 6-9
2
Push Up
4
1-30 reps
RPE 6-10
3
Seated Dip (Machine)
3
8-15 reps
RPE 6-9
4
SkiErg
5
1 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 6-9
2
Shoulder Press (Machine)
3
8-15 reps
RPE 6-9
3
Hammer Curl
3
8-12 reps
RPE 6-9
4
Sled Pull
4
1 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
5-8 reps
RPE 6-9
2
Push Up
4
1-30 reps
RPE 6-10
3
Seated Dip (Machine)
3
8-15 reps
RPE 6-9
4
SkiErg
5
1 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 6-9
2
Shoulder Press (Machine)
3
8-15 reps
RPE 6-9
3
Hammer Curl
3
8-12 reps
RPE 6-9
4
Sled Pull
4
1 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
5-8 reps
RPE 6-9
2
Push Up
4
1-30 reps
RPE 6-10
3
Seated Dip (Machine)
3
8-15 reps
RPE 6-9
4
SkiErg
5
1 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 6-9
2
Shoulder Press (Machine)
3
8-15 reps
RPE 6-9
3
Hammer Curl
3
8-12 reps
RPE 6-9
4
Sled Pull
4
1 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
5-8 reps
RPE 6-9
2
Push Up
4
1-30 reps
RPE 6-10
3
Seated Dip (Machine)
3
8-15 reps
RPE 6-9
4
SkiErg
5
1 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 6-9
2
Shoulder Press (Machine)
3
8-15 reps
RPE 6-9
3
Hammer Curl
3
8-12 reps
RPE 6-9
4
Sled Pull
4
1 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
5-8 reps
RPE 6-9
2
Push Up
4
1-30 reps
RPE 6-10
3
Seated Dip (Machine)
3
8-15 reps
RPE 6-9
4
SkiErg
5
1 mins
RPE 9
Week 1
1 / 16 Weeks
Day 1
1
Squat (Barbell)
4 Sets
3-5 Reps
@6-9
2
Good Morning
3 Sets
8-12 Reps
@6-8
3
Kettlebell Swing
3 Sets
1 mins
@6-9
4
100m Row
5 Sets
1 Reps
@7
Day 2
1
Behind-the-Neck Push Press
4 Sets
5 Reps
@6-9
2
Rear Delt Fly (Dumbbell)
3 Sets
8-15 Reps
@6-9
3
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@6-9
4
Jog
1 Set
10 mins
@6-9
Day 3
1
Bent Over Row (Barbell)
4 Sets
5-8 Reps
@6-9
2
Lat Pulldown
3 Sets
8-12 Reps
@6-9
3
High Pull
3 Sets
5-8 Reps
@6-9
4
Jump Rope
1 Set
10 mins
@6-9
Day 4
1
Bench Press (Barbell)
4 Sets
3-5 Reps
@6-9
2
Shoulder Press (Machine)
3 Sets
8-15 Reps
@6-9
3
Hammer Curl
3 Sets
8-12 Reps
@6-9
4
Sled Pull
4 Sets
1 Reps
@10