Firefighter Workout Plan

4 Weeks / 4 Days per Week / Intermediate

Firefighter Workout Plan

Firefighter Workout Plan

4 Weeks / 4 Days per Week / Intermediate

Firefighter Workout Plan

4 Weeks / 4 Days per Week / Intermediate

  • Day 1
  • Day 2
  • Day 3
  • Day 4
Firefighter Legs, Core, & Cardio Workout

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Exercise Sets Distance Time Reps Weight Rest
Quads / Beginner
3 sets, 20 reps
3 20 --:--
Quads / Intermediate
3 sets, 20 reps
3 20 --:--
Quads / Intermediate
3 sets, 20 reps
3 20 -- --:--
--
--
3 sets, 20 reps, 01:00 rest
3 20 01:00
--
--
3 sets, 10 reps
3 10 -- --:--
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
3 sets, 8 reps, 01:00 rest
3 8 01:00
--
--
3 sets, 8 reps, 01:00 rest
3 8 -- 01:00
  • normal
  • superset
  • alternate
  • circuit

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.

Workout Plan 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 Chest & Triceps Workout

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Exercise Sets Distance Time Reps Weight Rest
Chest / Intermediate
3 sets, 12 reps
3 12 --:--
Chest / Expert
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
Chest / Expert
3 sets, 8 reps, 01:00 rest
3 8 -- 01:00
--
--
3 sets, 8 reps, 01:00 rest
3 8 -- 01:00
--
--
3 sets, 8 reps
3 8 -- --:--
--
--
3 sets, 8 reps, 01:30 rest
3 8 -- 01:30
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 2

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.

Workout Plan 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 Legs, 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 / Intermediate
3 sets, 20 reps
3 20 --:--
Quads / Beginner
3 sets, 20 reps
3 20 --:--
Quads / Intermediate
3 sets, 20 reps
3 20 --:--
--
--
3 sets, 20 reps, 01:00 rest
3 20 01:00
--
--
3 sets, 10 reps
3 10 --:--
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
3 sets, 8 reps, 01:00 rest
3 8 01:00
--
--
3 sets, 8 reps, 01:00 rest
3 8 -- 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 3

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.

Workout Plan 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 Back, Shoulders, & Biceps 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
Lats / Intermediate
--
Lats / Beginner
--
Shoulders / Intermediate
--
--
--
--
--
--
--
--
--
--
--
--
--
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 4

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.

Workout Plan 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

  • Improve Cardio
  • Get Ripped
  • Gain Strength
  • Lose Weight
Firefighter Workout Plan

Workout Goals

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