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Original starter · 6 weeks

Firefighter CPAT Prep

Six weeks of gym training that mirrors CPAT events: weighted stair climbs, hose and rescue drags, equipment carries and overhead work.

Open editable programStart blank
6weeks
4days a week
24sessions
436working sets

Every week is written out below. Opening the builder lets you adapt the exercises, loads and progression, then share a link to your own version.

How the block progresses

Measured from the prescriptions below, week 1 against week 6.

MeasureWeek 1Week 6Change
Working sets6340−37%
Total reps1086680−37%
Reps per set17.217.0−1%
Average RPE7.06.5−7%

Week 1

DAY 1 - MON - Climb and Legs

ExerciseSets × repsEffort / loadRest
Stair Climber Weighted Climb · minutes, 7 kg vest3 × 2RPE 72:00
Back Squat4 × 6RPE 72:30
Weighted Step-Up · per side3 × 10RPE 71:30
Single-Leg Calf Raise · per side3 × 10RPE 71:30
Plank · seconds3 × 30RPE 72:00

DAY 2 - TUE - Drag and Pull

ExerciseSets × repsEffort / loadRest
Rope Pull Sled · metres, hand over hand3 × 30RPE 72:00
Backward Sled Drag · metres3 × 30RPE 72:00
Deadlift4 × 6RPE 72:30
Seated Cable Row3 × 10RPE 71:30
Plate Pinch Hold · seconds3 × 30RPE 72:00

DAY 3 - THU - Carry and Overhead

ExerciseSets × repsEffort / loadRest
Farmer's Carry · metres3 × 30RPE 72:00
Push Press4 × 6RPE 72:30
Lat Pulldown3 × 10RPE 71:30
Dumbbell Overhead Hold Walk · metres3 × 30RPE 72:00
Suitcase Carry · metres per side3 × 30RPE 72:00

DAY 4 - FRI - Strike and Circuit

ExerciseSets × repsEffort / loadRest
Sledgehammer Tire Strike · per side3 × 8RPE 71:30
Sled Push · metres3 × 30RPE 72:00
Trap Bar Deadlift3 × 10RPE 71:30
Push-Up3 × 8RPE 71:30
Battle Rope Slam · seconds3 × 30RPE 72:00

Week 2

DAY 1 - MON - Climb and Legs

ExerciseSets × repsEffort / loadRest
Stair Climber Weighted Climb · minutes, 9 kg vest3 × 3RPE 7.52:00
Back Squat4 × 6RPE 7.52:30
Weighted Step-Up · per side3 × 10RPE 7.51:30
Single-Leg Calf Raise · per side3 × 10RPE 7.51:30
Plank · seconds4 × 30RPE 7.52:00

DAY 2 - TUE - Drag and Pull

ExerciseSets × repsEffort / loadRest
Rope Pull Sled · metres, hand over hand4 × 30RPE 7.52:00
Backward Sled Drag · metres4 × 30RPE 7.52:00
Deadlift4 × 6RPE 7.52:30
Seated Cable Row3 × 10RPE 7.51:30
Plate Pinch Hold · seconds4 × 30RPE 7.52:00

DAY 3 - THU - Carry and Overhead

ExerciseSets × repsEffort / loadRest
Farmer's Carry · metres4 × 30RPE 7.52:00
Push Press4 × 6RPE 7.52:30
Lat Pulldown3 × 10RPE 7.51:30
Dumbbell Overhead Hold Walk · metres4 × 30RPE 7.52:00
Suitcase Carry · metres per side4 × 30RPE 7.52:00

DAY 4 - FRI - Strike and Circuit

ExerciseSets × repsEffort / loadRest
Sledgehammer Tire Strike · per side4 × 8RPE 7.51:30
Sled Push · metres4 × 30RPE 7.52:00
Trap Bar Deadlift3 × 10RPE 7.51:30
Push-Up4 × 8RPE 7.51:30
Battle Rope Slam · seconds4 × 30RPE 7.52:00

Week 3

DAY 1 - MON - Climb and Legs

ExerciseSets × repsEffort / loadRest
Stair Climber Weighted Climb · minutes, 9 kg vest4 × 3RPE 82:00
Back Squat4 × 5RPE 82:30
Weighted Step-Up · per side3 × 8RPE 81:45
Single-Leg Calf Raise · per side3 × 8RPE 81:45
Plank · seconds4 × 40RPE 81:45

DAY 2 - TUE - Drag and Pull

ExerciseSets × repsEffort / loadRest
Rope Pull Sled · metres, hand over hand4 × 40RPE 81:45
Backward Sled Drag · metres4 × 40RPE 81:45
Deadlift4 × 5RPE 82:30
Seated Cable Row3 × 8RPE 81:45
Plate Pinch Hold · seconds4 × 40RPE 81:45

DAY 3 - THU - Carry and Overhead

ExerciseSets × repsEffort / loadRest
Farmer's Carry · metres4 × 40RPE 81:45
Push Press4 × 5RPE 82:30
Lat Pulldown3 × 8RPE 81:45
Dumbbell Overhead Hold Walk · metres4 × 40RPE 81:45
Suitcase Carry · metres per side4 × 40RPE 81:45

DAY 4 - FRI - Strike and Circuit

ExerciseSets × repsEffort / loadRest
Sledgehammer Tire Strike · per side4 × 10RPE 81:30
Sled Push · metres4 × 40RPE 81:45
Trap Bar Deadlift3 × 8RPE 81:45
Push-Up4 × 10RPE 81:30
Battle Rope Slam · seconds4 × 40RPE 81:45

Week 4

DAY 1 - MON - Climb and Legs

ExerciseSets × repsEffort / loadRest
Stair Climber Weighted Climb · minutes, 11 kg vest3 × 4RPE 82:00
Back Squat4 × 4RPE 83:00
Weighted Step-Up · per side4 × 8RPE 81:45
Single-Leg Calf Raise · per side4 × 8RPE 81:45
Plank · seconds5 × 40RPE 81:45

DAY 2 - TUE - Drag and Pull

ExerciseSets × repsEffort / loadRest
Rope Pull Sled · metres, hand over hand5 × 40RPE 81:45
Backward Sled Drag · metres5 × 40RPE 81:45
Deadlift4 × 4RPE 83:00
Seated Cable Row4 × 8RPE 81:45
Plate Pinch Hold · seconds5 × 40RPE 81:45

DAY 3 - THU - Carry and Overhead

ExerciseSets × repsEffort / loadRest
Farmer's Carry · metres5 × 40RPE 81:45
Push Press4 × 4RPE 83:00
Lat Pulldown4 × 8RPE 81:45
Dumbbell Overhead Hold Walk · metres5 × 40RPE 81:45
Suitcase Carry · metres per side5 × 40RPE 81:45

DAY 4 - FRI - Strike and Circuit

ExerciseSets × repsEffort / loadRest
Sledgehammer Tire Strike · per side5 × 10RPE 81:15
Sled Push · metres5 × 40RPE 81:45
Trap Bar Deadlift4 × 8RPE 81:45
Push-Up5 × 10RPE 81:15
Battle Rope Slam · seconds5 × 40RPE 81:45

Week 5

DAY 1 - MON - Climb and Legs

ExerciseSets × repsEffort / loadRest
Stair Climber Weighted Climb · minutes, 11 kg vest4 × 4RPE 8.52:00
Back Squat5 × 4RPE 8.53:00
Weighted Step-Up · per side4 × 8RPE 8.51:45
Single-Leg Calf Raise · per side4 × 8RPE 8.51:45
Plank · seconds5 × 50RPE 8.51:30

DAY 2 - TUE - Drag and Pull

ExerciseSets × repsEffort / loadRest
Rope Pull Sled · metres, hand over hand5 × 50RPE 8.51:30
Backward Sled Drag · metres5 × 50RPE 8.51:30
Deadlift5 × 4RPE 8.53:00
Seated Cable Row4 × 8RPE 8.51:45
Plate Pinch Hold · seconds5 × 50RPE 8.51:30

DAY 3 - THU - Carry and Overhead

ExerciseSets × repsEffort / loadRest
Farmer's Carry · metres5 × 50RPE 8.51:30
Push Press5 × 4RPE 8.53:00
Lat Pulldown4 × 8RPE 8.51:45
Dumbbell Overhead Hold Walk · metres5 × 50RPE 8.51:30
Suitcase Carry · metres per side5 × 50RPE 8.51:30

DAY 4 - FRI - Strike and Circuit

ExerciseSets × repsEffort / loadRest
Sledgehammer Tire Strike · per side5 × 12RPE 8.51:15
Sled Push · metres5 × 50RPE 8.51:30
Trap Bar Deadlift4 × 8RPE 8.51:45
Push-Up5 × 12RPE 8.51:15
Battle Rope Slam · seconds5 × 50RPE 8.51:30

Week 6

DAY 1 - MON - Climb and Legs

ExerciseSets × repsEffort / loadRest
Stair Climber Weighted Climb · minutes, 7 kg vest2 × 2RPE 6.52:00
Back Squat2 × 4RPE 6.52:30
Weighted Step-Up · per side2 × 8RPE 6.51:30
Single-Leg Calf Raise · per side2 × 8RPE 6.51:30
Plank · seconds2 × 30RPE 6.52:00

DAY 2 - TUE - Drag and Pull

ExerciseSets × repsEffort / loadRest
Rope Pull Sled · metres, hand over hand2 × 30RPE 6.52:00
Backward Sled Drag · metres2 × 30RPE 6.52:00
Deadlift2 × 4RPE 6.52:30
Seated Cable Row2 × 8RPE 6.51:30
Plate Pinch Hold · seconds2 × 30RPE 6.52:00

DAY 3 - THU - Carry and Overhead

ExerciseSets × repsEffort / loadRest
Farmer's Carry · metres2 × 30RPE 6.52:00
Push Press2 × 4RPE 6.52:30
Lat Pulldown2 × 8RPE 6.51:30
Dumbbell Overhead Hold Walk · metres2 × 30RPE 6.52:00
Suitcase Carry · metres per side2 × 30RPE 6.52:00

DAY 4 - FRI - Strike and Circuit

ExerciseSets × repsEffort / loadRest
Sledgehammer Tire Strike · per side2 × 8RPE 6.51:30
Sled Push · metres2 × 30RPE 6.52:00
Trap Bar Deadlift2 × 8RPE 6.51:30
Push-Up2 × 8RPE 6.51:30
Battle Rope Slam · seconds2 × 30RPE 6.52:00