Spartan Firefighter
General
Intermediate
None
Plan Details
The Spartan Firefighter routine by djoestgen is a 2 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Add in a 60 min ruck or 5 mile run day
Routine detail
Mon
Squat/Pull/Press
Est. 76 min
11 exercises
Barbell Squat
4 Sets x 5 Reps
Barbell Bench Press
4 Sets x 5 Reps
Cable Rope Lat Pulldown
4 Sets x 10 Reps
Dumbbell Farmers Carry
4 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Plank
3 Sets
Cable Pallof Press with Rotation
3 Sets x 20 Reps
Weighted Hanging Knee Raise
3 Sets x 12 Reps
Side Plank
3 Sets x 1 Reps
Dumbbell Incline Bench Press
2 Sets x 12 Reps
Cable Rope Face Pull
2 Sets x 15 Reps
Wed
Hinge/Overhead/Carry
Est. 69 min
11 exercises
Barbell Deadlift
4 Sets x 5 Reps
Trap Bar Overhead Press
4 Sets x 5 Reps
Barbell Row
4 Sets x 5 Reps
Kettlebell Suitcase Carry
3 Sets x 1 Reps
Kettlebell Swing
3 Sets x 12 Reps
Kettlebell Turkish Get-Up Squat
3 Sets x 6 Reps
V-Up
3 Sets x 10 Reps
Dead Bug
3 Sets x 16 Reps
Side-Lying Hip Abduction
3 Sets x 8 Reps
Dip
2 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
2 Sets x 12 Reps
