Derek's Firefighter Physical Prep

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4 DAYS - Bulking - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

My personal routine for preparing for the City of Edmonton Firefighter physical exam.

The test includes:
-the Max VO2 treadmill exam
-Jaws of Life (Upper body strength)
-Charged Hose drag (Lower body strength)
-Weighted Sled Pull (Back strength & Stamina)
-Forced Entry (Upper body strength)
-Body drag (Full body strength & stamina)
-Ladder Clime (Stamina)

Try to target 20 minutes on the Max VO2 Treadmill:
-2 mins 0 incline - 3.5mph
-1 min 3 incline - 3.5mph
-1 min 4 incline - 3.5mph
-1 min 5 incline - 3.5mph
-8 mins 10 incline - 3.5mph (constant work phase)
-each minute thereafter add 1 incline until max 15 incline
-each minute after that add 0.5 mph until fatigued

Notes:
-perform the Ab and Cardio days mixed in with the workout days.
-Try super-setting some exercises

Chest and Triceps 8 exercises, 54 mins

Barbell Bench Press	3x6 reps	rest: 120s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Dumbbell Incline Fly	3x8 reps	rest: 60s
Cable Cross-Over	3x8 reps	rest: 60s
Smith Machine Bench Press (Close Grip)	3x8 reps	rest: 60s
Dumbbell Seated Tricep Press	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Bench Dip	3x8 reps	rest: 60s

KettleBell Day 7 exercises, 51 mins

Kettlebell Renegade Row	3x8 reps	rest: 60s
Kettlebell Alternating Floor Press	3x8 reps	rest: 60s
Kettlebell Push-Up	3x8 reps	rest: 60s
Kettlebell One-Arm Clean and Jerk	3x8 reps	rest: 60s
Kettlebell Military Press	3x8 reps	rest: 60s
Kettlebell Windmill	3x8 reps	rest: 60s
Jump Rope	0x0 reps	rest: 10s

Back and Biceps 8 exercises, 54 mins

Barbell Deadlift	3x6 reps	rest: 120s
T Bar Row	3x8 reps	rest: 60s
Machine Seated Row	3x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
Cable Standing Curl	3x8 reps	rest: 60s
Cable Dual Overhead Curl	3x8 reps	rest: 60s

Shoulders and Legs 9 exercises, 1 hr 2 mins

Barbell Squat	4x6 reps	rest: 120s
Barbell Lunge	3x6 reps	rest: 60s
Machine Leg Curl (Prone)	3x8 reps	rest: 60s
Machine Leg Extension	3x8 reps	rest: 60s
Barbell Standing Calf Raise	3x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Dumbbell Seated Alternating Arnold Press	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Barbell Shrug	3x8 reps	rest: 30s

Abs 6 exercises, 41 mins

Oblique Crunch	3x16 reps	rest: 60s
Leg Raise	3x16 reps	rest: 60s
Air Bike	3x16 reps	rest: 60s
Hanging Leg Raise	3x12 reps	rest: 60s
Decline Crunch	3x12 reps	rest: 60s
Stability Ball Ab Curl	3x8 reps	rest: 60s