6 Week Firefighter Hypertrophy Program
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.
Time under tension, moderate loads, perfect control, 40-70 seconds of tension per set, low joint stress, high muscle stimulus
3 training session per week (typically performed on off-duty days, with optional light work on shift)
Weekly Split
This workout follows a tempo standard {ex. 3-1-1-0 for each rep (3 seconds of lowering, 1 second pause, 1 second lift, no rest at lockout)}. Choose a load that allows you to complete all of the reps at the given tempo, the goal is to finish sets with 2-3 reps in reserve. If you break tempo, the set is over. Weeks 3 and 4, add 1 additional set to the main lifts. Weeks 5 and 6 add one second on eccentric movements (ex. 4-1-1-0).
This workout follows a tempo standard {ex. 3-1-1-0 for each rep (3 seconds of lowering, 1 second pause, 1 second lift, no rest at lockout)}. Choose a load that allows you to complete all of the reps at the given tempo, the goal is to finish sets with 2-3 reps in reserve. If you break tempo, the set is over. Weeks 3 and 4, add 1 additional set to the main lifts. Weeks 5 and 6 add one second on eccentric movements (ex. 4-1-1-0).
This workout follows a tempo standard {ex. 3-1-1-0 for each rep (3 seconds of lowering, 1 second pause, 1 second lift, no rest at lockout)}. Choose a load that allows you to complete all of the reps at the given tempo, the goal is to finish sets with 2-3 reps in reserve. If you break tempo, the set is over. Weeks 3 and 4, add 1 additional set to the main lifts. Weeks 5 and 6 add one second on eccentric movements (ex. 4-1-1-0).