Derek's Firefighter Physical Prep
Bulking
Advanced
Machine strength
Plan Details
The Derek's Firefighter Physical Prep routine by derek.ryan.nadeau is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
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
Routine detail
Day 1
Chest and Triceps
Est. 55 min
8 exercises
Barbell Bench Press
3 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Smith Machine Bench Press (Close Grip)
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Day 2
KettleBell Day
Est. 52 min
7 exercises
Kettlebell Renegade Row
3 Sets x 8 Reps
Kettlebell Alternating Floor Press
3 Sets x 8 Reps
Kettlebell Push-Up
3 Sets x 8 Reps
Kettlebell One-Arm Clean and Jerk
3 Sets x 8 Reps
Kettlebell Military Press
3 Sets x 8 Reps
Kettlebell Windmill
3 Sets x 8 Reps
Jump Rope
1 Set
Day 3
Back and Biceps
Est. 55 min
8 exercises
Barbell Deadlift
3 Sets x 6 Reps
T Bar Row
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Cable Standing Curl
3 Sets x 8 Reps
Cable Dual Overhead Curl
3 Sets x 8 Reps
Day 4
Shoulders and Legs
Est. 62 min
9 exercises
Barbell Squat
4 Sets x 6 Reps
Barbell Lunge
3 Sets x 6 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Alternating Arnold Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Day 5
Abs
Est. 41 min
6 exercises
Leg Raise
3 Sets x 16 Reps
Oblique Crunch
3 Sets x 16 Reps
Decline Crunch
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Air Bike
3 Sets x 16 Reps
Stability Ball Ab Curl
3 Sets x 8 Reps
Day 6
Cardio
Est. 22 min
1 exercise
Treadmill Running
1 Set
