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

  • Dumbbells
  • Barbell
  • Incline Bench
  • Flat Bench
  • Medicine Ball
  • Cable Machine
Show All
  • Day 1
  • Day 2
  • Day 3
  • Day 4
Firefighter Legs, Core, & Cardio Workout
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
Traps secondary Forearms secondary Calves secondary Middle back secondary Lower back secondary Glutes secondary Hip flexors secondary Groin secondary Outer thighs secondary Shoulders primary Hamstrings primary Chest primary Triceps primary Quads primary Obliques primary Biceps primary Lats primary Abs primary Muscles diagram
Firefighter Chest & Triceps Workout
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
Traps secondary Forearms secondary Calves secondary Middle back secondary Lower back secondary Glutes secondary Hip flexors secondary Groin secondary Outer thighs secondary Shoulders primary Hamstrings primary Chest primary Triceps primary Quads primary Obliques primary Biceps primary Lats primary Abs primary Muscles diagram
Firefighter Legs, Core, & Cardio Workout
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
Traps secondary Forearms secondary Calves secondary Middle back secondary Lower back secondary Glutes secondary Hip flexors secondary Groin secondary Outer thighs secondary Shoulders primary Hamstrings primary Chest primary Triceps primary Quads primary Obliques primary Biceps primary Lats primary Abs primary Muscles diagram
Firefighter Back, Shoulders, & Biceps Workout
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
Traps secondary Forearms secondary Calves secondary Middle back secondary Lower back secondary Glutes secondary Hip flexors secondary Groin secondary Outer thighs secondary Shoulders primary Hamstrings primary Chest primary Triceps primary Quads primary Obliques primary Biceps primary Lats primary Abs primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
  • Day 4
Firefighter Legs, Core, & Cardio Workout
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
Traps secondary Forearms secondary Calves secondary Middle back secondary Lower back secondary Glutes secondary Hip flexors secondary Groin secondary Outer thighs secondary Shoulders primary Hamstrings primary Chest primary Triceps primary Quads primary Obliques primary Biceps primary Lats primary Abs primary Muscles diagram
Firefighter Chest & Triceps Workout
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
Traps secondary Forearms secondary Calves secondary Middle back secondary Lower back secondary Glutes secondary Hip flexors secondary Groin secondary Outer thighs secondary Shoulders primary Hamstrings primary Chest primary Triceps primary Quads primary Obliques primary Biceps primary Lats primary Abs primary Muscles diagram
Firefighter Legs, Core, & Cardio Workout
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
Traps secondary Forearms secondary Calves secondary Middle back secondary Lower back secondary Glutes secondary Hip flexors secondary Groin secondary Outer thighs secondary Shoulders primary Hamstrings primary Chest primary Triceps primary Quads primary Obliques primary Biceps primary Lats primary Abs primary Muscles diagram
Firefighter Back, Shoulders, & Biceps Workout
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
Traps secondary Forearms secondary Calves secondary Middle back secondary Lower back secondary Glutes secondary Hip flexors secondary Groin secondary Outer thighs secondary Shoulders primary Hamstrings primary Chest primary Triceps primary Quads primary Obliques primary Biceps primary Lats primary Abs primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
  • Day 4
Firefighter Legs, Core, & Cardio Workout
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
Traps secondary Forearms secondary Calves secondary Middle back secondary Lower back secondary Glutes secondary Hip flexors secondary Groin secondary Outer thighs secondary Shoulders primary Hamstrings primary Chest primary Triceps primary Quads primary Obliques primary Biceps primary Lats primary Abs primary Muscles diagram
Firefighter Chest & Triceps Workout
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
Traps secondary Forearms secondary Calves secondary Middle back secondary Lower back secondary Glutes secondary Hip flexors secondary Groin secondary Outer thighs secondary Shoulders primary Hamstrings primary Chest primary Triceps primary Quads primary Obliques primary Biceps primary Lats primary Abs primary Muscles diagram
Firefighter Legs, Core, & Cardio Workout
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
Traps secondary Forearms secondary Calves secondary Middle back secondary Lower back secondary Glutes secondary Hip flexors secondary Groin secondary Outer thighs secondary Shoulders primary Hamstrings primary Chest primary Triceps primary Quads primary Obliques primary Biceps primary Lats primary Abs primary Muscles diagram
Firefighter Back, Shoulders, & Biceps Workout
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
Traps secondary Forearms secondary Calves secondary Middle back secondary Lower back secondary Glutes secondary Hip flexors secondary Groin secondary Outer thighs secondary Shoulders primary Hamstrings primary Chest primary Triceps primary Quads primary Obliques primary Biceps primary Lats primary Abs primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
  • Day 4
Firefighter Legs, Core, & Cardio Workout
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
Traps secondary Forearms secondary Calves secondary Middle back secondary Lower back secondary Glutes secondary Hip flexors secondary Groin secondary Outer thighs secondary Shoulders primary Hamstrings primary Chest primary Triceps primary Quads primary Obliques primary Biceps primary Lats primary Abs primary Muscles diagram
Firefighter Chest & Triceps Workout
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
Traps secondary Forearms secondary Calves secondary Middle back secondary Lower back secondary Glutes secondary Hip flexors secondary Groin secondary Outer thighs secondary Shoulders primary Hamstrings primary Chest primary Triceps primary Quads primary Obliques primary Biceps primary Lats primary Abs primary Muscles diagram
Firefighter Legs, Core, & Cardio Workout
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
Traps secondary Forearms secondary Calves secondary Middle back secondary Lower back secondary Glutes secondary Hip flexors secondary Groin secondary Outer thighs secondary Shoulders primary Hamstrings primary Chest primary Triceps primary Quads primary Obliques primary Biceps primary Lats primary Abs primary Muscles diagram
Firefighter Back, Shoulders, & Biceps Workout
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
Traps secondary Forearms secondary Calves secondary Middle back secondary Lower back secondary Glutes secondary Hip flexors secondary Groin secondary Outer thighs secondary Shoulders primary Hamstrings primary Chest primary Triceps primary Quads primary Obliques primary Biceps primary Lats primary Abs primary Muscles diagram

Workout Goals

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

Equipment Needed

  • Dumbbells
  • Barbell
  • Incline Bench
  • Flat Bench
  • Medicine Ball
  • Cable Machine
Show All

555 people started this plan

2 Reviews

  • Thumb
    Kyle B.
    over 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
    about 4 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

  • Dumbbells
  • Barbell
  • Incline Bench
  • Flat Bench
  • Medicine Ball
  • Cable Machine
Show All

555 people started this plan