Barbell Basic Firefighter Program

Outline

The 5×5 method is the most effective barbell program that has a proven track record for results. One of the best ways to complete it is with supersets

-Perform warm up

-Find your 5-rep max for your the deadlift, squat, military press and bench press

-Minus 50 pounds from your lower body lifts and 25 pounds from your upper body lifts. That       will give you your starting weight for your lifts

-Pair the standing Military Press and Deadlift, that will be your A workout. Pair the Bench Press and Squat, that will be your B workout.

-Workout 3 days a week in an A/B/A format one week and B/A/B format the next week

-Perform 5 sets of 5 repetitions for each lift. Superset each lift. IE perform 5 reps of the military press, rest 1-2 mins, perform 5 reps of the deadlift. Repeat 5 times total.

-Each week add 10 pounds to your lower body lifts and 5 pounds to your upper body lift

-Keep adding weight until you can’t perform 5 perfect reps.

-Once this happens reduce to 3 sets of 3 repetitions while still adding weight.

-The next week add weight and do two sets of two repetitions.

-The next week test your 5-rep max. Recalculate your numbers and start over.

-Keep repeating this process as long as your making progress.

-Once you stall out switch to the kettlebell or bodyweight program.