TABLE OF CONTENTS

WELCOME ...............................................................................................................PAGE 3
PROGRAM BREAKDOWN .....................................................................................PAGE 4
WARMUP/COOLDOWN ........................................................................................PAGE 5
ABS CIRCUITS & CONDITIONING DAYS..........................................................PAGE 6
CURRENT STATS AND GOALS ............................................................................PAGE 7
WORKOUT: PHASE ONE .......................................................................................PAGE 8

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WORKOUT: PHASE TWO....................................................................................PAGE 20
MAX WEEK ...........................................................................................................PAGE 29
CONCLUSION ..................................................................................................PAGE 30 3

DISCLAIMER

Please review the following User Agreement carefully before using the First Due Fit Workout
Program. You should also review our Privacy Policy and Disclaimer on the website.

First Due Fit strongly recommends that you consult with your physician before beginning
any exercise program.  You should understand that when participating in any exercise or
exercise program, there is the possibility of physical injury. If you engage in this exercise
or exercise program, you agree that you do so at your own risk, are voluntarily
participating in these activities, assume all risk of injury to yourself, and agree to release
and discharge First Due Fit from any and all claims or causes of action, known or
unknown, arising out of your engagement in the workout program.
 THE FLASHOVER WORKOUT PROGRAM
Welcome to the Flashover Workout Program. This program is the most intense of all our
workout programs, requiring discipline and all-out effort five days a week for 12 weeks
straight! As firefighters, we have busy and uncontrollable schedules, but that does not
excuse us from being the most physically fit we have to be to perform the job required of us.
When you took the oath, you forfeit your right to be unfit.

This program is designed to not only add serious strength and muscle over the next twelve
weeks, but also improve your endurance, stamina, and mobility on the fire ground. If you
follow this program from beginning to end, we guarantee that you will add at least 20
pounds to your bench, squat, and deadlift, as well as the ability to do more body weight pull-
ups than you ever have before. On top of this, you will be in better shape than you

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imagined.

In order to achieve specific results you must have a specific plan. It is ultimately up to you at
the end of the day of how disciplined you will be. Make sure to compliment this workout plan
with the Nutrition Guide that comes with it to help you determine exactly what, when, and
how to feed your body to receive results like you never have before and ultimate feel
physically and mentally FIRST DUE FIT!

FIRST DUE FIT TEAM

 FLASHOVER EXPLAINED
Before you embark on the 12 week Flashover Workout Program, it important for you to understand the
ins and outs of it. The program is 12 weeks long, and requires that you train 5 days per week. 4 of
those days are strength training days and 1 day is a conditioning day. Although they are labeled Days
1-5, you can complete them in any order, on any day, as long as you complete them. Each workout has
a warm up period, a workout period, a cool down period, and may contain an abs circuit. The training
consists of 10 progressive overload weeks, a max week, with a DE-load week in between as follows:

Week 1 : Progressive Overload with Conditioning

Week 2 : Progressive Overload with Conditioning
Week 3 : Progressive Overload with Conditioning

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Week 4 : Progressive Overload with Conditioning
Week 5 : Progressive Overload with Conditioning
Week 6 : Progressive Overload with Conditioning
Week 7 : DE-Load Week with Conditioning
Week 8 : Progressive Overload with Conditioning
Week 9 : Progressive Overload with Conditioning
Week 10 : Progressive Overload with Conditioning
Week 11: Progressive Overload with Conditioning
Week 12 : Max Week 4

WARMING UP FOR EXERCISE

Getting a good warm up is absolutely critical to increase your performance in the gym, as well as
reduce the chances of injury. The goal of the warm up is to increase your body's internal
temperature, lubricate your joints, and increase blood flow to your muscles to perform at its best. If
you follow the warm up below without a rest, you should be ready to start training:

10 Jumping Jacks
10 Flap Jacks
10 Pushups
10 Air Squats
10 Groiners
10 Frog Jumps
10 Burpees

Note: If you still do not feel warmed up, repeat

 FLASHOVER EXPLAINED
WARMING UP FOR MAJOR LIFTS
Not only is it important for you to warm up for your entire workout, but it is important for you to
properly prepare you muscles for your major lifts. In order to do so, follow the following method:

10 Reps at 50% of Weight

10 Reps at 50% Weight with speed
4 Reps at 70% of Weight

COOLING DOWN
It is also important to take a few minutes at the end of the workout to cool down and assist with

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muscle repair. Because time is of the essence, it is easy to skip this part, DON'T. Make sure to give
your body's internal temperature a chance to come down as well as move your body to prepare for
the next day of intense lifting. If stretching is not prescribed at the end of a work out, even just a
short walk will do.

STRETCHING
Workout days 2, 4, and 5 call for a 15 minute stretching routine. This is extremely important to not
skip over because you want to make sure that as your muscles grow, you keep your mobility

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enhanced, something that is very much needed in the fire service. Benching 300 pounds might be a
great skill, but if you can't force a door because your muscles are too tight, you are not worth the
weight of the halligan. Make sure to complete all 15 minutes of the stretching routine every time it is
prescribed. If you can't get it done immediately following a workout, you can do it right before bed for
similar results. 

PICK 7 STRETCHES BELOW AND PERFORM APPROXIMATELY 1 MINUTE EACH SIDE

Rollovers to V Sit Ups
Pigeon Stretch
Doorway Pectoral Stretch
Foam Left Leg
Foam Roll Right Leg
Butterfly Stretch
Side Bend Stretch
Lying Knees to Chest
Lying Quad Stretch
Lunging Hip Flexor Stretch
Doorway Pectoral Stretch
 FLASHOVER EXPLAINED
ABS CIRCUIT
Every other workout will call for an abs circuit. Strengthening our abs is important to ensure that we
have a stable core. On your ab circuit days, choose between the following, making sure to get one
unweighted, and two weighted abs workouts and complete the same amount of reps prescribed for
the week:
Hanging Leg Raises
Seated DB Ab Twists
Weighted Situps
Toes to Hands
Cable Ab Pulldown

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Plank Hold Accumulate
CONDITIONING DAYS
One of the days of the week is a stretch and conditioning day.  DO NOT SKIP THIS DAY! This day is
one of the most important of them all, because we want to make sure that not only are we increasing
strength and muscle, we are also increasing our cardiovascular endurance! Over the next 12 weeks,
there are 3 conditioning workouts in which you will rotate through:

100 BURPEES FOR TIME 6

Just like it read, complete 100 Burpees as fast as you can!

FIRST DUE FIT (FDF) MODIFIED MURPH

1 Mile Run
100 Burpees
200 Pushups
300 Tailboard Jumps
1 Mile Run

CONDITIONING DAY THE FLASHOVER

CAN BE 1/4 Mile Run
50 Burpees to Tailboard Jumps
PERFORMED ANY
1/4 Mile Run
DAY OF THE WEEK 100 Reps Hose Battle Ropes
100 Burpees
1 Mile Run

You should approach each of these workouts with the seriousness as the rest of the program, and
you should give an all-out effort. These three workouts are a way in which you will compare your
physical endurance over the next 12 weeks. Each time you complete these workouts, you should
strive not only to beat your previous time, but the times of others. Make sure to check out the
Leaderboard on the website to see where you stand! 
 CURRENT STATS AND GOAL
Before you begin, take a moment to fill out information on where you currently are, and where you
want to go!

Current

Weight _______________
Bench Max _______________
Squat Max _______________

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Deadlift Max _______________
Bodyweight Pullups _______________

Now that you know where you are, you can realistically set goals based off of that! In 12 weeks, you
can estimate about 25 pounds increase on all of your lifts and doubling your pull up max. I have
seen some people gain more than 50 pounds on some lifts in 12 weeks, and some only a few extra.
It is up to you to set a goal that you believe is not only achievable but worth all your effort that you 7
are about to put into yourself over the next 12 weeks!

Goal

Weight _______________
Bench Max _______________
Squat Max _______________
Deadlift Max _______________
Bodyweight Pullups _______________

LETS GO!!
 PHASE 1: WEEK 1
When completing sets with 8-10 reps, if you get less than 8, drop the weight, if you get between 8-10,
stay at that weight, if you get more than 10, increase the weight. On your last set of bench, do as many
as you can, just make sure to get a spotter.

Weight_________

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 PHASE 1: WEEK 1
On the strength and conditioning day, give the 100 Burpees your all. Try and do as many as you can in
a row. If you have to partition them, do it as needed, but make sure you are pushing an all out effort.
Remember this program and what you do is not for the weak minded.

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 PHASE 1: WEEK 2
When completing sets with 8-10 reps, if you get less than 8, drop the weight, if you get between 8-10,
stay at that weight, if you get more than 10, increase the weight. On your last set of bench, do as many
as you can, just make sure to get a spotter.

Weight_________

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 PHASE 1: WEEK 2
On the strength and conditioning day, give the First Due Fit Modified Murph your all. Try and it as fast
as possible. If you have to partition them, do it as needed, but make sure you are pushing an all out
effort. Remember this program and what you do is not for the weak minded.

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 PHASE 1: WEEK 3
When completing sets with 6-8 reps, if you get less than 6, drop the weight, if you get between 6-8, stay
at that weight, if you get more than 8, increase the weight. On your last set of bench, do as many as
you can, just make sure to get a spotter.

Weight_________

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 PHASE 1: WEEK 3
On the strength and conditioning day, give The Flashover Time Trial your all. Try and it as fast as
possible. If you have to partition it, do it as needed, but make sure you are pushing an all out effort.
Remember this program and what you do is not for the weak minded.

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 PHASE 1: WEEK 4
When completing sets with 6-8 reps, if you get less than 6, drop the weight, if you get between 6-8, stay
at that weight, if you get more than 8, increase the weight. On your last set of bench, do as many as
you can, just make sure to get a spotter.

Weight_________

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 PHASE 1: WEEK 4
Lets see how that Burpee time improves on conditioning day. After all, if you not getting better, what
are you even doing in the first place.?

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 PHASE 1: WEEK 5
When completing sets with 4-6 reps, if you get less than 4, drop the weight, if you get between 4-6, stay
at that weight, if you get more than 6, increase the weight. On your last set of bench, do as many as
you can, just make sure to get a spotter.

Weight_________

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PHASE 1: WEEK 5

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 PHASE 1: WEEK 6
This week you will compete for a new max on both deadlift and barbell squat. When you get to the
Max +, add weight as you see fit to attempt a new max. Make sure to have a spotter, keep correct
form, and give it your all!

Weight_________

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PHASE 1: WEEK 6

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 PHASE 2: WEEK 7: DELOAD WEEK
It is important that we give our muscles a break and allow them time to grow. This is a very important
week to not skip or take too lightly. On top of these workouts, make sure to get in 3 days of
conditioning on the benchmarks and record your times below.
Weight_________
100 Burpees:____________ FDF Modified Murph:___________ Flashover:___________

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 PHASE 2: WEEK 8
When completing sets with 8-10 reps, if you get less than 8, drop the weight, if you get between 8-10,
stay at that weight, if you get more than 10, increase the weight. On your last set of bench, do as many
as you can, just make sure to get a spotter.

Weight_________

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PHASE 2: WEEK 8

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 PHASE 2: WEEK 9
When completing sets with 8-10 reps, if you get less than 8, drop the weight, if you get between 8-10,
stay at that weight, if you get more than 10, increase the weight. On your last set of bench, do as many
as you can, just make sure to get a spotter.

Weight_________

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PHASE 2: WEEK 9

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 PHASE 2: WEEK 10
When completing sets with 6-8 reps, if you get less than 6, drop the weight, if you get between 6-8, stay
at that weight, if you get more than 8, increase the weight. On your last set of bench, do as many as
you can, just make sure to get a spotter.

Weight_________

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PHASE 1: WEEK 10

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 PHASE 2: WEEK 11
When completing sets with 4-6 reps, if you get less than 4, drop the weight, if you get between 4-6, stay
at that weight, if you get more than 6, increase the weight. On your last set of bench, do as many as
you can, just make sure to get a spotter.

Weight_________

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PHASE 2: WEEK 11

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 PHASE 2: WEEK 12
This is it! This is the week where we will determine how much more physically fit you became over the
last 3 hard earned months! Make sure you have a spotter, keep correct form, and give it your all.
Complete all of the following workouts however you see fit to give you the best chance of high
numbers!
Weight_________

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 CONCLUSION
Congratulations for completing the program! We know that it took discipline
and courage at times to keep moving forward, especially with the crazy lives that
we live. You may be thinking, now what? The best part about our muscles is
that they are not like a brain, and react to the demand that we give them.
Therefore if you want to, you can repeat this entire 12 week program again!
If you want to mix it up and try something else, we encourage you to try out our
other popular programs:

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REDLINE (9 WEEK BODYWEIGHT ONLY PROGRAM)
IGNITION (21 DAY CHALLENGE)

Also, make sure to check us out at:

Facebook: First Due Fit
Instagram: @firstduefittraining
Website: thinredlinetraining.com
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PREVIOUS FINAL

Weight _______________ Weight _______________

Bench Max _______________ Bench Max _______________
Squat Max _______________ Squat Max _______________
Deadlift Max _______________ Deadlift Max _______________
Bodyweight Pullups _______________ Bodyweight Pullups _______________

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