Firefighter Fitness
Bulking
Advanced
Body
Plan Details
The Firefighter Fitness routine by ChanceEstridge is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Gym/Weight Training while on shift. 1st day off, Functional training/ Leg day(I also run about a mile outdoors for added cardio). 2nd day off is rest day. Couple program with a core/ab routine and a quick ~10 minute daily bodyweight routine in the mornings. High protein diet and at least 8 hours of sleep is recommended (especially off shift).
Routine detail
Tue
Bicep & Shoulder Day
Est. 94 min
15 exercises
Treadmill Running
6 Sets
Walking
6 Sets
Barbell Concentration Curl (Close Grip)
3 Sets x 8 Reps
Cable Front Raise
3 Sets x 10 Reps
Cable Rope Hammer Curl
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 10 Reps
Smith Machine Shrug
3 Sets x 12 Reps
Cable V Bar Pulldown
3 Sets x 10 Reps
Cable One-Arm Bicep Curl
3 Sets x 10 Reps
Smith Machine Shoulder Press
3 Sets x 10 Reps
Dumbbell Incline Hammer Curl (Prone)
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 12 Reps
Wed
Bodyweight FF functional/Leg day
Est. 36 min
17 exercises
Bridge
3 Sets
Bodyweight Side Lunge
2 Sets x 10 Reps
Mountain Climber
2 Sets x 30 Reps
Bodyweight Rear Lunge
2 Sets x 10 Reps
Bodyweight Calf Raise
2 Sets x 20 Reps
Bodyweight Squat
2 Sets x 10 Reps
Burpee
1 Set
Bodyweight Lunge
2 Sets x 10 Reps
Push-Up to Side Plank
1 Set x 8 Reps
Superman
1 Set
Push-Up
2 Sets x 10 Reps
Bench Dip
2 Sets x 12 Reps
Push-Up (Close Hand)
2 Sets x 10 Reps
Push-Up (Wide Hand)
2 Sets x 8 Reps
Crunch
2 Sets x 10 Reps
Cross Body Crunch
2 Sets x 10 Reps
Plank
1 Set
Thu
Est. 0 min
0 exercises
This day is empty
Fri
Chest & Tricep day
Est. 115 min
18 exercises
Walking
7 Sets
Treadmill Running
6 Sets
Dumbbell Fly
2 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Push-Up
1 Set x 10 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
Push-Up
1 Set x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Dumbbell Fly
2 Sets x 10 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 8 Reps
Sat
Bodyweight FF functional/Leg day
Est. 35 min
16 exercises
Bridge
3 Sets
Bodyweight Side Lunge
2 Sets x 10 Reps
Mountain Climber
2 Sets x 30 Reps
Bodyweight Rear Lunge
2 Sets x 10 Reps
Bodyweight Squat
2 Sets x 10 Reps
Bodyweight Calf Raise
2 Sets x 20 Reps
Bodyweight Lunge
2 Sets x 10 Reps
Burpee
1 Set
Push-Up to Side Plank
1 Set x 8 Reps
Superman
1 Set
Handstand Push-Up
2 Sets x 10 Reps
High to Low Plank
2 Sets
Decline Push-up
2 Sets x 10 Reps
Crunch
2 Sets x 10 Reps
Cross Body Crunch
2 Sets x 10 Reps
Plank
1 Set
Sun
Est. 0 min
0 exercises
This day is empty
