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FIREPROOF

by Morgan C.
1 athletes joined

Program Description

**FIREPROOF** is a dynamic 4-week program designed to ignite your strength and athletic performance. With 28 targeted workouts, you'll engage in a blend of powerlifting and athletic conditioning, focusing on compound movements like squats, deadlifts, and overhead presses. Each session, averaging 40 minutes, is crafted for intermediate lifters and requires minimal equipment, making it perfect for your garage gym. Get ready to build muscle, enhance your power, and elevate your fitness to new heights!

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jul 15, 2025 12:41
  • Last Edited
    Jul 15, 2025 01:07
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
60%
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Abs Crunch (Weighted)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
70%
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Abs Crunch (Weighted)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
80%
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Abs Crunch (Weighted)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
90%
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Abs Crunch (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30-60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30-60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30-60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30-60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
60%
2
Incline Bench Press (Barbell)
3
8 reps
-
3A
Lateral Raise (Dumbbell)
3
12 reps
-
3B
Deficit Push Up
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
70%
2
Incline Bench Press (Barbell)
3
8 reps
-
3A
Lateral Raise (Dumbbell)
3
12 reps
-
3B
Deficit Push Up
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
80%
2
Incline Bench Press (Barbell)
4
8 reps
-
3A
Lateral Raise (Dumbbell)
3
12 reps
-
3B
Deficit Push Up
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3 reps
90%
2
Incline Bench Press (Barbell)
4
8 reps
-
3A
Lateral Raise (Dumbbell)
3
12 reps
-
3B
Deficit Push Up
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
60%
2
Pull-Up (Weighted)
3
6 reps
-
3
Dumbbell Row
3
10 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
70%
2
Pull-Up (Weighted)
3
6 reps
-
3
Dumbbell Row
3
10 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
80%
2
Pull-Up (Weighted)
4
6 reps
-
3
Dumbbell Row
3
10 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
90%
2
Pull-Up (Weighted)
4
6 reps
-
3
Dumbbell Row
3
10 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
4
4 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
4
4 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
5
4 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
5
4 mins
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
3 Sets
10 Reps
60%
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
-
3
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
-
4
Abs Crunch (Weighted)
3 Sets
15 Reps
-
Day 2
1
Cardio (LISS)
1 Set
30-60 mins
-
Day 3
1
Overhead Press (Barbell)
3 Sets
10 Reps
60%
2
Incline Bench Press (Barbell)
3 Sets
8 Reps
-
3A
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
3B
Deficit Push Up
3 Sets
15 Reps
-
Day 4
1
Walk
1 Set
20 mins
-
Day 5
1
Deadlift (Barbell)
3 Sets
10 Reps
60%
2
Pull-Up (Weighted)
3 Sets
6 Reps
-
3
Dumbbell Row
3 Sets
10 Reps
-
4
Bicep Curl (Barbell)
3 Sets
10 Reps
-
Day 7
1
Walk
1 Set
20 mins
-
Day 6
1
Cardio
4 Sets
4 mins
@8