Firefighter Performance Blueprint
The last workout program you will ever need
Stop piecing together random workouts. Build strength and conditioning with a progressive 16-week plan designed around the physical demands of firefighting.
5 training days + 1 durability/recovery day + 1 rest day each week.
One-time purchase. Immediate PDF download. No physical shipment.
How the program works
Follow the same weekly structure for 16 weeks. Build reps within the prescribed range, then increase weight. Track weights and reps as you progress.
Four phases: Foundation (weeks 1–4), Strength Build (5–8), Power + Threshold (9–12), and Professional Standard (13–16).
Your weekly structure
Monday: lower body strength. Tuesday: Zone 2 conditioning. Wednesday: upper body strength + power. Thursday: durability + recovery. Friday: full body hypertrophy + conditioning. Saturday: long aerobic work or ruck. Sunday: full rest.
Time commitment
Tuesday: 30–45 minutes of conditioning. Saturday: 30–120 minutes, starting at 30 and adding 5 minutes weekly. Friday’s interval option takes 12–18 minutes after lifting. The PDF does not specify a total duration for strength or durability sessions; these vary with sets and rest periods.
Progression you can follow
Starting-weight guidance, prescribed sets and rep ranges, and instructions for progressing reps before load. If shifts disrupt the week, keep the day order and avoid doubling workouts.
Equipment to plan for
For the prescribed exercises: barbell and plates, squat rack, dumbbells, adjustable bench, pull-up bar, resistance bands and a hamstring-curl setup. Have space for carries and mobility work.
Choose among the PDF’s options: medicine-ball slams or explosive push-ups; dumbbell or machine presses and rows; running, cycling, stairs or rucking for aerobic work. Friday uses a Conditioning Playbook circuit or assault-bike/rower intervals. A 20–40 lb pack is optional for rucking.
GET THE FREE CONDITIONING PLAYBOOKYour 16 Week digital blueprint
Your complete 16-week training plan, plus the Nutrition Guide, Shred Protocol, Healthy Crew Recipes, and an Excel calculator—all included with your Blueprint.
- Four training phases and a fixed weekly schedule
- Daily strength, conditioning, durability and recovery instructions
- Starting-weight and progressive-overload guides, plus conditioning adjustments for physique goals
- Recovery checklist and weekly reset guidance
- Nutrition Guide + Shred Protocol
- Healthy Crew Recipes + Excel calculator
One-time purchase. Immediate PDF download. No physical shipment.
The Nutrition Guide, Shred Protocol, Healthy Crew Recipes, and Excel calculator are included. The free Conditioning Playbook is also available separately as one Friday conditioning option.
The Shred Protocol
Pair your Blueprint training with the Shred Protocol’s fat-loss framework. Your bundle also includes the Nutrition Guide, Healthy Crew Recipes, and an Excel calculator to support your plan.
- Nutrition Guide + Shred Protocol
- Healthy Crew Recipes + Excel calculator
Training and nutrition. Working together.
Before and after combining the Firefighter Performance Blueprint with the Shred Protocol.
What Firefighters Say About First Due Fit
These reviews describe other First Due Fit programs, not the Firefighter Performance Blueprint.
“This program is a must if your trying to improve your performance on the fire ground!!! I recommend this to any individual looking to up their game.”
“I'm 11 days in today and it is great! Got some of the guys from the station doing it with me. Great workouts with the additional journal and mental challenge”
“I love the program, it is mentally and physically challenging and the nutrition guide is very beneficial.”
“The 21 days have helped me develop new habits and also focus on adding more bodyweight exercise and Tabata to my fitness routines.”
Customer reviews collected through Judge.me.
Is the Blueprint right for you?
Best for career, volunteer, and aspiring firefighters who want strength and conditioning in one progressive plan, have access to gym equipment, and can commit to five training days plus one durability/recovery day each week.
Consider another option if…
Choose another program if you need a no-equipment plan, fewer scheduled days, or only a library of standalone conditioning workouts.
Before you start.
What exactly am I buying?
A digital 16-week strength and conditioning program with the weekly schedule, training phases, daily sessions, progression guidance, and recovery checklist. Your purchase also includes the Nutrition Guide, Shred Protocol, Healthy Crew Recipes, and an Excel calculator.
How do I get the program?
Your PDF download is available immediately after purchase through automatic digital fulfillment. This is a one-time $39 purchase, with no physical shipment.
Is this the same as the free Shred Protocol or Conditioning Playbook?
The Blueprint is your structured 16-week strength and conditioning plan. The Shred Protocol is included to pair with it, along with the Nutrition Guide, Healthy Crew Recipes, and Excel calculator. The free Conditioning Playbook is a separate workout library.
Who is the Blueprint designed for?
Career, volunteer, and aspiring firefighters who want a practical plan for improving strength, conditioning, and work capacity.
What equipment will I need?
Plan for a barbell and plates, squat rack, dumbbells, adjustable bench, pull-up bar, resistance bands and a hamstring-curl setup. The programmed choices also include machines, a medicine ball, an assault bike or rower, and a ruck pack. See the equipment summary above, or contact us with questions. CONTACT FIRST DUE FIT
Stop guessing. Start with a plan.
Get the Firefighter Performance Blueprint and give your next 16 weeks a clear direction.
One-time purchase. Immediate PDF download. No physical shipment.