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Firefighter Workout Plan
Start Plan (PRO)

Firefighter Workout Plan

4 Weeks / 4 Days per Week / Intermediate
  • Gain Strength
  • Get Ripped
  • Improve Cardio
  • Lose Weight
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2 ratings
A.C.E. Certified
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WORKOUT VIDEO
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  • Week #1
  • Week #2
  • Week #3
  • Week #4
  • Day #1
  • Day #2
  • Day #3
  • Day #4

Firefighter Legs, Core, & Cardio Workout

What is a superset?
normal exercise superset
Exercise Sets/Distance Reps/Time Rest (min)
3 20 None
Burpee   Video icon
3 20 None
3 20 None
3 20 01:00
3 10 None
3 10 01:00
3 10 01:00
3 8 01:00
3 8 01:00

Notes:

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.

Firefighter Chest & Triceps Workout

What is a superset?
normal exercise superset
Exercise Sets/Distance Reps/Time Rest (min)
3 12 None
3 10 01:00
3 8 01:00
3 8 01:00
3 8 None
3 8 01:30

Notes:

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.

Firefighter Legs, Core, & Cardio Workout

What is a superset?
normal exercise superset
Exercise Sets/Distance Reps/Time Rest (min)
3 20 None
3 20 None
Burpee   Video icon
3 20 None
3 20 01:00
3 10 None
3 10 01:00
3 10 01:00
3 8 01:00
Squat   Video icon
3 8 01:00

Notes:

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.

Firefighter Back, Shoulders, & Biceps Workout

What is a superset?
normal exercise superset
Exercise Sets/Distance Reps/Time Rest (min)
Chin-Up   Video icon
3 8 01:00
3 8 01:00
3 8 None
3 8 01:00
3 8 01:00
21's   Video icon
3 21 None
3 8 01:00

Notes:

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.

  • Muscles Worked
  • Exercises
  • Equipment
  • Summary
Primary Muscles Secondary Muscles

Workout 1

Muscles front back Calves blue Glutes blue Hamstrings blue Shoulders blue Abs blue Triceps blue Chest blue Forearms blue Hipflexors blue Lowerback blue Middleback blue Quads blue Groin blue Traps blue Lats blue Outerthighs blue Quads orange Obliques orange Abs orange
2 Reviews Rate this plan
Thumb
about 3 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.

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JoelJonathan
over 2 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!

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2 Reviews
  • Thumb
    about 3 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.

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  • JoelJonathan
    over 2 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!

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