Firefighter Workout Plan - Phase II

4 Weeks / 4 Days per Week / Expert

0 ratings
Firefighter Workout Plan - Phase II

Firefighter Workout Plan - Phase II

4 Weeks / 4 Days per Week / Expert

0 ratings

Firefighter Workout Plan - Phase II

4 Weeks / 4 Days per Week / Expert

0 ratings
  • Day 1
  • Day 2
  • Day 3
  • Day 4
Firefighter Sandbag Workout

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Exercise Sets Distance Time Reps Weight Rest
Glutes / Intermediate
3 sets, 12 reps, 01:00 rest
3 12 -- 01:00
Glutes / Expert
3 sets, 12 reps, 01:00 rest
3 12 -- 01:00
Glutes / Intermediate
3 sets, 12 reps
3 12 -- --:--
--
--
3 sets, 12 reps, 01:00 rest
3 12 -- 01:00
--
--
3 sets, 00:01:00, 01:00 rest
3 -- -- 01:00
--
--
3 sets, 12 reps
3 12 -- --:--
--
--
3 sets, 12 reps, 01:00 rest
3 12 -- 01:00
--
--
2 sets, 10 reps
2 10 --:--
--
--
2 sets, 10 reps, 01:00 rest
2 10 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 1

This sandbag workout is designed to stress your muscles in ways that traditional free weights and machines don't accomplish.

If you are looking for a tough full body workout that will have you feeling sore in places you didn't even realize could be sore, then this is the workout plan for you. Don't settle for the normal workout plan that has you doing tons of bench press (don't get me wrong, bench press is a great workout but sometimes it's good to switch things up and shock your body into growth and fat burning).

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

This firefighter workout plan is a complement to the original firefighter workout plan. If you saw great success with the first phase of the firefighter workout routine (I am confident you did), then get prepared for another all out firefighter fitness test that will melt away any remaining fat y... more

This firefighter workout plan is a complement to the original firefighter workout plan. If you saw great success with the first phase of the firefighter workout routine (I am confident you did), then get prepared for another all out firefighter fitness test that will melt away any remaining fat you have and pack on slabs of muscle.

To build firefighter fitness, this plan incorporates numerous amounts of "non-traditional" exercises that mimic real life movements that any firefighter might encounter while on the job.

In the previous plan, there was a mixture of mostly medicine ball and traditional free weight exercises. This plan will do an about face and throw you into a firefighter training workout that will have you feeling sore in places you never knew could be sore.

Sandbags, Kegs & Ropes

The first workout in this firefighter workout program is made up entirely of sandbag exercises, except for a couple push-up exercises at the end. Utilizing sandbags will target your stabilizer muscles and provide functional strength that is necessary to be a great firefighter.

Kegs and heavy ropes are another very effective way to target your entire body without leaving aside any muscle untouched. After completing the first week of this firefighter's workout plan your body will be begging for you to stop, but if you stick to it and give it all you got for 30 days you will see tremendous results.

Lives are on the line and seconds wasted trying to push aside a heavy object, struggling to pick up a cumbersome object, or having to carry two people at once can spell disaster if you are not in tip-top shape. Proper fireman raining will prepare you for any difficult situation that you may encounter as a firefighter.

Core & Cardio

The majority of the firefighter exercises that make up this plan have some form of core work involved which is crucial for any physical occupation, especially firefighters.

Also, cardio is a must for firefighters due to the fact that they could be called upon to combat a two story house or a 12 story building. Carrying all that equipment can really drain your body and if you are only focusing on building pure strength then you will not last long when it comes time to do the job.

Don't Settle for Less than the Best

Firefighters pride themselves on maintaining peak physical condition, whether you are looking to pass the firefighter fitness test or you just want to be in the best shape possible, then this is the firefighter training program you must start following today. Be sure to maintain a proper diet that is high in protein and drink plenty of fluids.

Give it your all and start following this Firefighter Workout Plan now!

Firefighter Core & Cardio Workout

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Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Quads / Beginner
1 sets, 25 reps, 01:00 rest
1 25 01:00
Abs / Intermediate
3 sets, 15 reps
3 15 -- --:--
Obliques / Beginner
3 sets, 15 reps, 00:30 rest
3 15 -- 00:30
--
--
3 sets, 15 reps
3 15 -- --:--
--
--
3 sets, 15 reps, 00:30 rest
3 15 00:30
--
--
3 sets, 15 reps
3 15 --:--
--
--
3 sets, 15 reps, 00:30 rest
3 15 -- 00:30
--
--
2 sets, 00:00:45
2 00:00:45 --:--
--
--
2 sets, 00:00:45
2 00:00:45 --:--
--
--
2 sets, 00:00:45, 01:00 rest
2 00:00:45 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 2

Be sure to pay attention to the supersets and also the rest times as these are an important part of this firefighter workout plan. This workout is designed to build strength, burn fat, and improve cardio.

If for a certain exercise you are not able to complete the prescribed reps/sets then just do as much as you can and make it your goal to be able to do the prescribed amount. Always look to push yourself whether it becomes easy or too hard.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

This firefighter workout plan is a complement to the original firefighter workout plan. If you saw great success with the first phase of the firefighter workout routine (I am confident you did), then get prepared for another all out firefighter fitness test that will melt away any remaining fat y... more

This firefighter workout plan is a complement to the original firefighter workout plan. If you saw great success with the first phase of the firefighter workout routine (I am confident you did), then get prepared for another all out firefighter fitness test that will melt away any remaining fat you have and pack on slabs of muscle.

To build firefighter fitness, this plan incorporates numerous amounts of "non-traditional" exercises that mimic real life movements that any firefighter might encounter while on the job.

In the previous plan, there was a mixture of mostly medicine ball and traditional free weight exercises. This plan will do an about face and throw you into a firefighter training workout that will have you feeling sore in places you never knew could be sore.

Sandbags, Kegs & Ropes

The first workout in this firefighter workout program is made up entirely of sandbag exercises, except for a couple push-up exercises at the end. Utilizing sandbags will target your stabilizer muscles and provide functional strength that is necessary to be a great firefighter.

Kegs and heavy ropes are another very effective way to target your entire body without leaving aside any muscle untouched. After completing the first week of this firefighter's workout plan your body will be begging for you to stop, but if you stick to it and give it all you got for 30 days you will see tremendous results.

Lives are on the line and seconds wasted trying to push aside a heavy object, struggling to pick up a cumbersome object, or having to carry two people at once can spell disaster if you are not in tip-top shape. Proper fireman raining will prepare you for any difficult situation that you may encounter as a firefighter.

Core & Cardio

The majority of the firefighter exercises that make up this plan have some form of core work involved which is crucial for any physical occupation, especially firefighters.

Also, cardio is a must for firefighters due to the fact that they could be called upon to combat a two story house or a 12 story building. Carrying all that equipment can really drain your body and if you are only focusing on building pure strength then you will not last long when it comes time to do the job.

Don't Settle for Less than the Best

Firefighters pride themselves on maintaining peak physical condition, whether you are looking to pass the firefighter fitness test or you just want to be in the best shape possible, then this is the firefighter training program you must start following today. Be sure to maintain a proper diet that is high in protein and drink plenty of fluids.

Give it your all and start following this Firefighter Workout Plan now!

Firefighter Ropes & Keg Workout

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Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Shoulders / Expert
3 sets, 00:15:00, 01:00 rest
3 00:15:00 01:00
Shoulders / Intermediate
3 sets, 00:00:30
3 00:00:30 --:--
Lats / Intermediate
3 sets, 1 reps, 01:00 rest
3 1 01:00
--
--
3 sets, 12 reps, 01:00 rest
3 12 -- 01:00
--
--
3 sets, 12 reps00:00:30
3 12 -- --:--
--
--
3 sets, 00:00:30
3 -- -- --:--
--
--
3 sets, 00:00:30, 01:30 rest
3 -- -- 01:30
--
--
2 sets, 10 reps
2 10 --:--
--
--
2 sets, 10 reps, 01:00 rest
2 10 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 3

For the timed exercises, look to complete 2-3 sets of each exercise.

As with any plan, if you do not have access to the needed equipment then do your best to substitute with an equivalent exercise. This entire firefighter workout plan was designed with the goal of shocking your body with new "non-traditional" exercises that will blast away the fat and build lean muscle.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

This firefighter workout plan is a complement to the original firefighter workout plan. If you saw great success with the first phase of the firefighter workout routine (I am confident you did), then get prepared for another all out firefighter fitness test that will melt away any remaining fat y... more

This firefighter workout plan is a complement to the original firefighter workout plan. If you saw great success with the first phase of the firefighter workout routine (I am confident you did), then get prepared for another all out firefighter fitness test that will melt away any remaining fat you have and pack on slabs of muscle.

To build firefighter fitness, this plan incorporates numerous amounts of "non-traditional" exercises that mimic real life movements that any firefighter might encounter while on the job.

In the previous plan, there was a mixture of mostly medicine ball and traditional free weight exercises. This plan will do an about face and throw you into a firefighter training workout that will have you feeling sore in places you never knew could be sore.

Sandbags, Kegs & Ropes

The first workout in this firefighter workout program is made up entirely of sandbag exercises, except for a couple push-up exercises at the end. Utilizing sandbags will target your stabilizer muscles and provide functional strength that is necessary to be a great firefighter.

Kegs and heavy ropes are another very effective way to target your entire body without leaving aside any muscle untouched. After completing the first week of this firefighter's workout plan your body will be begging for you to stop, but if you stick to it and give it all you got for 30 days you will see tremendous results.

Lives are on the line and seconds wasted trying to push aside a heavy object, struggling to pick up a cumbersome object, or having to carry two people at once can spell disaster if you are not in tip-top shape. Proper fireman raining will prepare you for any difficult situation that you may encounter as a firefighter.

Core & Cardio

The majority of the firefighter exercises that make up this plan have some form of core work involved which is crucial for any physical occupation, especially firefighters.

Also, cardio is a must for firefighters due to the fact that they could be called upon to combat a two story house or a 12 story building. Carrying all that equipment can really drain your body and if you are only focusing on building pure strength then you will not last long when it comes time to do the job.

Don't Settle for Less than the Best

Firefighters pride themselves on maintaining peak physical condition, whether you are looking to pass the firefighter fitness test or you just want to be in the best shape possible, then this is the firefighter training program you must start following today. Be sure to maintain a proper diet that is high in protein and drink plenty of fluids.

Give it your all and start following this Firefighter Workout Plan now!

Firefighter Core & Cardio Workout

Exercise.com PRO Membership Includes

Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Quads / Beginner
--
Abs / Intermediate
--
Obliques / Beginner
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 4

Be sure to pay attention to the supersets and also the rest times as these are an important part of this firefighter workout plan. This workout is designed to build strength, burn fat, and improve cardio.

If for a certain exercise you are not able to complete the prescribed reps/sets then just do as much as you can and make it your goal to be able to do the prescribed amount. Always look to push yourself whether it becomes easy or too hard.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

This firefighter workout plan is a complement to the original firefighter workout plan. If you saw great success with the first phase of the firefighter workout routine (I am confident you did), then get prepared for another all out firefighter fitness test that will melt away any remaining fat y... more

This firefighter workout plan is a complement to the original firefighter workout plan. If you saw great success with the first phase of the firefighter workout routine (I am confident you did), then get prepared for another all out firefighter fitness test that will melt away any remaining fat you have and pack on slabs of muscle.

To build firefighter fitness, this plan incorporates numerous amounts of "non-traditional" exercises that mimic real life movements that any firefighter might encounter while on the job.

In the previous plan, there was a mixture of mostly medicine ball and traditional free weight exercises. This plan will do an about face and throw you into a firefighter training workout that will have you feeling sore in places you never knew could be sore.

Sandbags, Kegs & Ropes

The first workout in this firefighter workout program is made up entirely of sandbag exercises, except for a couple push-up exercises at the end. Utilizing sandbags will target your stabilizer muscles and provide functional strength that is necessary to be a great firefighter.

Kegs and heavy ropes are another very effective way to target your entire body without leaving aside any muscle untouched. After completing the first week of this firefighter's workout plan your body will be begging for you to stop, but if you stick to it and give it all you got for 30 days you will see tremendous results.

Lives are on the line and seconds wasted trying to push aside a heavy object, struggling to pick up a cumbersome object, or having to carry two people at once can spell disaster if you are not in tip-top shape. Proper fireman raining will prepare you for any difficult situation that you may encounter as a firefighter.

Core & Cardio

The majority of the firefighter exercises that make up this plan have some form of core work involved which is crucial for any physical occupation, especially firefighters.

Also, cardio is a must for firefighters due to the fact that they could be called upon to combat a two story house or a 12 story building. Carrying all that equipment can really drain your body and if you are only focusing on building pure strength then you will not last long when it comes time to do the job.

Don't Settle for Less than the Best

Firefighters pride themselves on maintaining peak physical condition, whether you are looking to pass the firefighter fitness test or you just want to be in the best shape possible, then this is the firefighter training program you must start following today. Be sure to maintain a proper diet that is high in protein and drink plenty of fluids.

Give it your all and start following this Firefighter Workout Plan now!

33 person started this plan

Workout Goals

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

Equipment Needed

  • Fitness Ball
  • Medicine Ball
  • Exercise Mat
  • Jump Rope
  • Rope
  • Flat Bench
Show All

No Reviews yet.

Firefighter Workout Plan - Phase II

33 person started this plan

Workout Goals

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

Equipment Needed

  • Fitness Ball
  • Medicine Ball
  • Exercise Mat
  • Jump Rope
  • Rope
  • Flat Bench
Show All