Hypertrophy
Train for the job. Prepare for life.
Training Programs (6+ Weeks)
6 Week Firefighter Hypertrophy Program
ProgramGoal
This hypertrophy program is designed to build muscle without breaking firefighters down. Time under tension replaces maximal loading to keep training sustainable, effective, and repeatable. This program is optimized for firefighters who train around long shifts, athletes wanting muscle without joint pain, and anyone who prioritizes durability, aesthetics, and recovery.
Style
Time under tension, moderate loads, perfect control, 40-70 seconds of tension per set, low joint stress, high muscle stimulus
Schedule
3 training session per week (typically performed on off-duty days, with optional light work on shift)
Individual Sessions
"Full Gear Density"
Hypertrophy
High volume focus to simulate weight of carrying gear and equipment for an extended period of...
Advanced
"The Engine Room"
Hypertrophy
Focus on high volume reps and compound lifts, really working to define large muscle groups....
Intermediate
Armor Building 101
Hypertrophy
Focused time under tension movements that promote hypertrophy and muscle growth. Moderate reps...
Beginner