Firefighter Workout Plan

4 Weeks / 4 Days per Week / Intermediate

2 ratings

Workout Summary

This firefighter workout plan is designed to build strength, improve cardio, lose weight and get ripped. Because lives are on the line, firefighters must always be proactive in maintaining peak physical fitness. This firefighter workout program will turn any person, firefighter or not, into a... more

This firefighter workout plan is designed to build strength, improve cardio, lose weight and get ripped. Because lives are on the line, firefighters must always be proactive in maintaining peak physical fitness.

This firefighter workout program will turn any person, firefighter or not, into a potential life-saving machine. Each workout in this firefighter routine is comprised of specific exercises that will build balance, power, stamina, and core stabilization that is necessary for all successful firefighters.

Build Serious Strength

Strength is a key component of this firefighter workout schedule and this means performing heavy compound exercises at lower reps, no more than eight for this workout plan.

Also, cardio and core strength is paramount to this routine because firefighters have many obstacles such as climbing several flights of stairs all while wearing heavy equipment and carrying survivors, and without the proper endurance strength will be of little use.

Utilize Supersets

The firefighter workout program is broken up into four workouts that are to be completed each once a week. The best schedule would be to perform M,T,TR,F in the order they are listed, since most people like to take it easy on the weekends.

Supersets are utilized for this firefighter workout program to spur muscle growth, burn fat, and incorporate cardio throughout the firefighter workout. Check out the plan and start following this firefighter workout routine today!

Update:
Check out the Firefighter Workout Plan - Phase II, after you have completed the current firefighter workout plan.

Firefighter Workout Plan

4 Weeks / 4 Days per Week / Intermediate

2 ratings
Firefighter Workout Plan

Firefighter Workout Plan

4 Weeks / 4 Days per Week / Intermediate

2 ratings

Workout Summary

This firefighter workout plan is designed to build strength, improve cardio, lose weight and get ripped. Because lives are on the line, firefighters must always be proactive in maintaining peak physical fitness. This firefighter workout program will turn any person, firefighter or not, into a... more

This firefighter workout plan is designed to build strength, improve cardio, lose weight and get ripped. Because lives are on the line, firefighters must always be proactive in maintaining peak physical fitness.

This firefighter workout program will turn any person, firefighter or not, into a potential life-saving machine. Each workout in this firefighter routine is comprised of specific exercises that will build balance, power, stamina, and core stabilization that is necessary for all successful firefighters.

Build Serious Strength

Strength is a key component of this firefighter workout schedule and this means performing heavy compound exercises at lower reps, no more than eight for this workout plan.

Also, cardio and core strength is paramount to this routine because firefighters have many obstacles such as climbing several flights of stairs all while wearing heavy equipment and carrying survivors, and without the proper endurance strength will be of little use.

Utilize Supersets

The firefighter workout program is broken up into four workouts that are to be completed each once a week. The best schedule would be to perform M,T,TR,F in the order they are listed, since most people like to take it easy on the weekends.

Supersets are utilized for this firefighter workout program to spur muscle growth, burn fat, and incorporate cardio throughout the firefighter workout. Check out the plan and start following this firefighter workout routine today!

Update:
Check out the Firefighter Workout Plan - Phase II, after you have completed the current firefighter workout plan.

Workout Goals

  • Gain Strength
  • Get Ripped
  • Improve Cardio
  • Lose Weight

Equipment Needed

  • Lat Pulldown Machine
  • BOSU Ball
  • Barbell
  • Flat Bench
  • Medicine Ball
  • Kettlebells
Show All
  • Day 1
  • Day 2
  • Day 3
  • Day 4
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Quads / Intermediate
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Quads / Intermediate
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Abs / Intermediate
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Obliques / Intermediate
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Obliques / Expert
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Obliques / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Expert
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Quads / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Be sure to follow the supersets and rest times to achieve maximum results. Warm-up by stretching/jogging for 5 min. For the exercises with 8 reps (mostly compound), pick a weight where it is extremely difficult to get eight reps and then once you can do a full prescribed reps then it is time to add more weight. Focus on improving each workout, whether it be less rest time, more reps, or more weight. Warm-down by stretching for 5 min.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Middle back secondary Glutes secondary Hip flexors secondary Lower back secondary Calves secondary Traps secondary Forearms secondary Groin secondary Outer thighs secondary Lats primary Quads primary Triceps primary Abs primary Obliques primary Chest primary Shoulders primary Hamstrings primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Intermediate
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Chest / Expert
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Chest / Expert
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Chest / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Triceps / Beginner
3 sets, 8 reps
3 -- --:--:-- 8 -- --:--
Default
Triceps / Beginner
3 sets, 8 reps, 01:30 rest
3 -- --:--:-- 8 -- 01:30
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Be sure to follow the supersets and rest times to achieve maximum results. Warm-up by stretching/jogging for 5 min. For the exercises with 8-10 reps (mostly compound), pick a weight where it is extremely difficult to get eight reps and then once you can do a full prescribed reps then it is time to add more weight. Focus on improving each workout, whether it be less rest time, more reps, or more weight. Warm-down by stretching for 5 min.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Middle back secondary Glutes secondary Hip flexors secondary Lower back secondary Calves secondary Traps secondary Forearms secondary Groin secondary Outer thighs secondary Lats primary Quads primary Triceps primary Abs primary Obliques primary Chest primary Shoulders primary Hamstrings primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Intermediate
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Quads / Beginner
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Quads / Intermediate
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Abs / Intermediate
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Favicon 194x194
Abs / Intermediate
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Abs / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Obliques / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Expert
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Quads / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Be sure to follow the supersets and rest times to achieve maximum results. Warm-up by stretching/jogging for 5 min. For the exercises with 8 reps (mostly compound), pick a weight where it is extremely difficult to get eight reps and then once you can do a full prescribed reps then it is time to add more weight. Focus on improving each workout, whether it be less rest time, more reps, or more weight. Warm-down by stretching for 5 min.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Middle back secondary Glutes secondary Hip flexors secondary Lower back secondary Calves secondary Traps secondary Forearms secondary Groin secondary Outer thighs secondary Lats primary Quads primary Triceps primary Abs primary Obliques primary Chest primary Shoulders primary Hamstrings primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Lats / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Lats / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Shoulders / Intermediate
3 sets, 8 reps
3 -- --:--:-- 8 -- --:--
Default
Shoulders / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Hamstrings / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Biceps / Expert
3 sets, 21 reps
3 -- --:--:-- 21 -- --:--
Default
Biceps / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Be sure to follow the supersets and rest times to achieve maximum results. Warm-up by stretching/jogging for 5 min. For the exercises with 8-10 reps (mostly compound), pick a weight where it is extremely difficult to get eight reps and then once you can do a full prescribed reps then it is time to add more weight. Focus on improving each workout, whether it be less rest time, more reps, or more weight. Warm-down by stretching for 5 min.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Middle back secondary Glutes secondary Hip flexors secondary Lower back secondary Calves secondary Traps secondary Forearms secondary Groin secondary Outer thighs secondary Lats primary Quads primary Triceps primary Abs primary Obliques primary Chest primary Shoulders primary Hamstrings primary Biceps primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
  • Day 4
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Quads / Intermediate
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Quads / Intermediate
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Abs / Intermediate
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Obliques / Intermediate
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Obliques / Expert
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Obliques / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Expert
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Quads / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Be sure to follow the supersets and rest times to achieve maximum results. Warm-up by stretching/jogging for 5 min. For the exercises with 8 reps (mostly compound), pick a weight where it is extremely difficult to get eight reps and then once you can do a full prescribed reps then it is time to add more weight. Focus on improving each workout, whether it be less rest time, more reps, or more weight. Warm-down by stretching for 5 min.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Middle back secondary Glutes secondary Hip flexors secondary Lower back secondary Calves secondary Traps secondary Forearms secondary Groin secondary Outer thighs secondary Lats primary Quads primary Triceps primary Abs primary Obliques primary Chest primary Shoulders primary Hamstrings primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Intermediate
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Chest / Expert
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Chest / Expert
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Chest / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Triceps / Beginner
3 sets, 8 reps
3 -- --:--:-- 8 -- --:--
Default
Triceps / Beginner
3 sets, 8 reps, 01:30 rest
3 -- --:--:-- 8 -- 01:30
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Be sure to follow the supersets and rest times to achieve maximum results. Warm-up by stretching/jogging for 5 min. For the exercises with 8-10 reps (mostly compound), pick a weight where it is extremely difficult to get eight reps and then once you can do a full prescribed reps then it is time to add more weight. Focus on improving each workout, whether it be less rest time, more reps, or more weight. Warm-down by stretching for 5 min.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Middle back secondary Glutes secondary Hip flexors secondary Lower back secondary Calves secondary Traps secondary Forearms secondary Groin secondary Outer thighs secondary Lats primary Quads primary Triceps primary Abs primary Obliques primary Chest primary Shoulders primary Hamstrings primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Intermediate
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Quads / Beginner
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Quads / Intermediate
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Abs / Intermediate
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Favicon 194x194
Abs / Intermediate
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Abs / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Obliques / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Expert
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Quads / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Be sure to follow the supersets and rest times to achieve maximum results. Warm-up by stretching/jogging for 5 min. For the exercises with 8 reps (mostly compound), pick a weight where it is extremely difficult to get eight reps and then once you can do a full prescribed reps then it is time to add more weight. Focus on improving each workout, whether it be less rest time, more reps, or more weight. Warm-down by stretching for 5 min.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Middle back secondary Glutes secondary Hip flexors secondary Lower back secondary Calves secondary Traps secondary Forearms secondary Groin secondary Outer thighs secondary Lats primary Quads primary Triceps primary Abs primary Obliques primary Chest primary Shoulders primary Hamstrings primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Lats / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Lats / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Shoulders / Intermediate
3 sets, 8 reps
3 -- --:--:-- 8 -- --:--
Default
Shoulders / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Hamstrings / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Biceps / Expert
3 sets, 21 reps
3 -- --:--:-- 21 -- --:--
Default
Biceps / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Be sure to follow the supersets and rest times to achieve maximum results. Warm-up by stretching/jogging for 5 min. For the exercises with 8-10 reps (mostly compound), pick a weight where it is extremely difficult to get eight reps and then once you can do a full prescribed reps then it is time to add more weight. Focus on improving each workout, whether it be less rest time, more reps, or more weight. Warm-down by stretching for 5 min.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Middle back secondary Glutes secondary Hip flexors secondary Lower back secondary Calves secondary Traps secondary Forearms secondary Groin secondary Outer thighs secondary Lats primary Quads primary Triceps primary Abs primary Obliques primary Chest primary Shoulders primary Hamstrings primary Biceps primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
  • Day 4
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
4 sets, 20 reps
4 -- --:--:-- 20 -- --:--
Default
Quads / Intermediate
4 sets, 20 reps
4 -- --:--:-- 20 -- --:--
Default
Quads / Intermediate
4 sets, 20 reps
4 -- --:--:-- 20 -- --:--
Default
Abs / Intermediate
4 sets, 20 reps, 01:00 rest
4 -- --:--:-- 20 -- 01:00
Default
Obliques / Intermediate
4 sets, 10 reps
4 -- --:--:-- 10 -- --:--
Default
Obliques / Expert
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Obliques / Intermediate
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Quads / Expert
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Quads / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Be sure to follow the supersets and rest times to achieve maximum results. Warm-up by stretching/jogging for 5 min. For the exercises with 8 reps (mostly compound), pick a weight where it is extremely difficult to get eight reps and then once you can do a full prescribed reps then it is time to add more weight. Focus on improving each workout, whether it be less rest time, more reps, or more weight. Warm-down by stretching for 5 min.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Middle back secondary Glutes secondary Hip flexors secondary Lower back secondary Calves secondary Traps secondary Forearms secondary Groin secondary Outer thighs secondary Lats primary Quads primary Triceps primary Abs primary Obliques primary Chest primary Shoulders primary Hamstrings primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Intermediate
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
Default
Chest / Expert
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Chest / Expert
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Chest / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Triceps / Beginner
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Triceps / Beginner
3 sets, 10 reps, 01:30 rest
3 -- --:--:-- 10 -- 01:30
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Be sure to follow the supersets and rest times to achieve maximum results. Warm-up by stretching/jogging for 5 min. For the exercises with 8-10 reps (mostly compound), pick a weight where it is extremely difficult to get eight reps and then once you can do a full prescribed reps then it is time to add more weight. Focus on improving each workout, whether it be less rest time, more reps, or more weight. Warm-down by stretching for 5 min.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Middle back secondary Glutes secondary Hip flexors secondary Lower back secondary Calves secondary Traps secondary Forearms secondary Groin secondary Outer thighs secondary Lats primary Quads primary Triceps primary Abs primary Obliques primary Chest primary Shoulders primary Hamstrings primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Intermediate
4 sets, 20 reps
4 -- --:--:-- 20 -- --:--
Default
Quads / Beginner
4 sets, 20 reps
4 -- --:--:-- 20 -- --:--
Default
Quads / Intermediate
4 sets, 20 reps
4 -- --:--:-- 20 -- --:--
Default
Abs / Intermediate
4 sets, 20 reps, 01:00 rest
4 -- --:--:-- 20 -- 01:00
Favicon 194x194
Abs / Intermediate
4 sets, 10 reps
4 -- --:--:-- 10 -- --:--
Default
Abs / Intermediate
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Obliques / Intermediate
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Quads / Expert
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Quads / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Be sure to follow the supersets and rest times to achieve maximum results. Warm-up by stretching/jogging for 5 min. For the exercises with 8 reps (mostly compound), pick a weight where it is extremely difficult to get eight reps and then once you can do a full prescribed reps then it is time to add more weight. Focus on improving each workout, whether it be less rest time, more reps, or more weight. Warm-down by stretching for 5 min.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Middle back secondary Glutes secondary Hip flexors secondary Lower back secondary Calves secondary Traps secondary Forearms secondary Groin secondary Outer thighs secondary Lats primary Quads primary Triceps primary Abs primary Obliques primary Chest primary Shoulders primary Hamstrings primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Lats / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Lats / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Shoulders / Intermediate
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Shoulders / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Hamstrings / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Biceps / Expert
3 sets, 21 reps
3 -- --:--:-- 21 -- --:--
Default
Biceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Be sure to follow the supersets and rest times to achieve maximum results. Warm-up by stretching/jogging for 5 min. For the exercises with 8-10 reps (mostly compound), pick a weight where it is extremely difficult to get eight reps and then once you can do a full prescribed reps then it is time to add more weight. Focus on improving each workout, whether it be less rest time, more reps, or more weight. Warm-down by stretching for 5 min.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Middle back secondary Glutes secondary Hip flexors secondary Lower back secondary Calves secondary Traps secondary Forearms secondary Groin secondary Outer thighs secondary Lats primary Quads primary Triceps primary Abs primary Obliques primary Chest primary Shoulders primary Hamstrings primary Biceps primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
  • Day 4
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
4 sets, 20 reps
4 -- --:--:-- 20 -- --:--
Default
Quads / Intermediate
4 sets, 20 reps
4 -- --:--:-- 20 -- --:--
Default
Quads / Intermediate
4 sets, 20 reps
4 -- --:--:-- 20 -- --:--
Default
Abs / Intermediate
4 sets, 20 reps, 01:00 rest
4 -- --:--:-- 20 -- 01:00
Default
Obliques / Intermediate
4 sets, 10 reps
4 -- --:--:-- 10 -- --:--
Default
Obliques / Expert
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Obliques / Intermediate
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Quads / Expert
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Quads / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Be sure to follow the supersets and rest times to achieve maximum results. Warm-up by stretching/jogging for 5 min. For the exercises with 8 reps (mostly compound), pick a weight where it is extremely difficult to get eight reps and then once you can do a full prescribed reps then it is time to add more weight. Focus on improving each workout, whether it be less rest time, more reps, or more weight. Warm-down by stretching for 5 min.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Middle back secondary Glutes secondary Hip flexors secondary Lower back secondary Calves secondary Traps secondary Forearms secondary Groin secondary Outer thighs secondary Lats primary Quads primary Triceps primary Abs primary Obliques primary Chest primary Shoulders primary Hamstrings primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Intermediate
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
Default
Chest / Expert
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Chest / Expert
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Chest / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Triceps / Beginner
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Triceps / Beginner
3 sets, 10 reps, 01:30 rest
3 -- --:--:-- 10 -- 01:30
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Be sure to follow the supersets and rest times to achieve maximum results. Warm-up by stretching/jogging for 5 min. For the exercises with 8-10 reps (mostly compound), pick a weight where it is extremely difficult to get eight reps and then once you can do a full prescribed reps then it is time to add more weight. Focus on improving each workout, whether it be less rest time, more reps, or more weight. Warm-down by stretching for 5 min.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Middle back secondary Glutes secondary Hip flexors secondary Lower back secondary Calves secondary Traps secondary Forearms secondary Groin secondary Outer thighs secondary Lats primary Quads primary Triceps primary Abs primary Obliques primary Chest primary Shoulders primary Hamstrings primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Intermediate
4 sets, 20 reps
4 -- --:--:-- 20 -- --:--
Default
Quads / Beginner
4 sets, 20 reps
4 -- --:--:-- 20 -- --:--
Default
Quads / Intermediate
4 sets, 20 reps
4 -- --:--:-- 20 -- --:--
Default
Abs / Intermediate
4 sets, 20 reps, 01:00 rest
4 -- --:--:-- 20 -- 01:00
Favicon 194x194
Abs / Intermediate
4 sets, 10 reps
4 -- --:--:-- 10 -- --:--
Default
Abs / Intermediate
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Obliques / Intermediate
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Quads / Expert
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Quads / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Be sure to follow the supersets and rest times to achieve maximum results. Warm-up by stretching/jogging for 5 min. For the exercises with 8 reps (mostly compound), pick a weight where it is extremely difficult to get eight reps and then once you can do a full prescribed reps then it is time to add more weight. Focus on improving each workout, whether it be less rest time, more reps, or more weight. Warm-down by stretching for 5 min.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Middle back secondary Glutes secondary Hip flexors secondary Lower back secondary Calves secondary Traps secondary Forearms secondary Groin secondary Outer thighs secondary Lats primary Quads primary Triceps primary Abs primary Obliques primary Chest primary Shoulders primary Hamstrings primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Lats / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Lats / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Shoulders / Intermediate
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Shoulders / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Hamstrings / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Biceps / Expert
3 sets, 21 reps
3 -- --:--:-- 21 -- --:--
Default
Biceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Be sure to follow the supersets and rest times to achieve maximum results. Warm-up by stretching/jogging for 5 min. For the exercises with 8-10 reps (mostly compound), pick a weight where it is extremely difficult to get eight reps and then once you can do a full prescribed reps then it is time to add more weight. Focus on improving each workout, whether it be less rest time, more reps, or more weight. Warm-down by stretching for 5 min.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Middle back secondary Glutes secondary Hip flexors secondary Lower back secondary Calves secondary Traps secondary Forearms secondary Groin secondary Outer thighs secondary Lats primary Quads primary Triceps primary Abs primary Obliques primary Chest primary Shoulders primary Hamstrings primary Biceps primary Muscles diagram

Workout Goals

  • Gain Strength
  • Get Ripped
  • Improve Cardio
  • Lose Weight

Equipment Needed

  • Lat Pulldown Machine
  • BOSU Ball
  • Barbell
  • Flat Bench
  • Medicine Ball
  • Kettlebells
Show All

549 people started this plan

2 Reviews

  • Thumb
    Kyle B.
    about 4 years ago
    #

    This is a great workout regiment. I am not a firefighter yet, but I am training to be one. This workout is the best I have done in a while.

  • JoelJonathan
    over 3 years ago
    #

    I haven't personally done this firefighter workout routine but I do really like the emphasis on core strength/rotational movements, compound movements like squats/deadlifts, and tied together with a superset scheme: all great things for firefighter fitness training. If you want to get in great firefighting shape then give this plan a try!

Firefighter Workout Plan

Workout Goals

  • Gain Strength
  • Get Ripped
  • Improve Cardio
  • Lose Weight

Equipment Needed

  • Lat Pulldown Machine
  • BOSU Ball
  • Barbell
  • Flat Bench
  • Medicine Ball
  • Kettlebells
Show All

549 people started this plan