Total cost: $49.99

8-Week CPAT Prep Program

The 8-Week CPAT Prep Program is designed to get you fireground ready by building the strength, endurance, and grit needed to dominate the Candidate Physical Ability Test. Each week ramps up intensity through firefighter-inspired circuits that mirror the 8 CPAT evolutions: Stair Climb, Hose Drag, Ladder Raise, Equipment Carry, Forcible Entry, Search, Rescue, and Ceiling Breach & Pull. Whether you’re a first-time candidate or leveling up your readiness, this program ensures you step into test day prepared, confident, and unstoppable. 💥🔥

Why Purchase

Step Up. Crush CPAT. Become Fireground Ready! 🚒 Train Like a Firefighter: Circuits built around all 8 CPAT evolutions ⏱ Progressive & Timed Workouts: Master each skill under real test pressure 💪🏿 Strength & Endurance Focus: Build the engine and power to dominate test day 🔥 Coach Reemo Ad... more

Step Up. Crush CPAT. Become Fireground Ready!

🚒 Train Like a Firefighter: Circuits built around all 8 CPAT evolutions
⏱ Progressive & Timed Workouts: Master each skill under real test pressure
💪🏿 Strength & Endurance Focus: Build the engine and power to dominate test day
🔥 Coach Reemo Advantage: Expert guidance from FDNY Fitness Unit Instructor

Purchase Plan

Total cost: $49.99

8-Week CPAT Prep Program

The 8-Week CPAT Prep Program is designed to get you fireground ready by building the strength, endurance, and grit needed to dominate the Candidate Physical Ability Test. Each week ramps up intensity through firefighter-inspired circuits that mirror the 8 CPAT evolutions: Stair Climb, Hose Drag, Ladder Raise, Equipment Carry, Forcible Entry, Search, Rescue, and Ceiling Breach & Pull. Whether you’re a first-time candidate or leveling up your readiness, this program ensures you step into test day prepared, confident, and unstoppable. 💥🔥

8-Week CPAT Prep Program

The 8-Week CPAT Prep Program is designed to get you fireground ready by building the strength, endurance, and grit needed to dominate the Candidate Physical Ability Test. Each week ramps up intensity through firefighter-inspired circuits that mirror the 8 CPAT evolutions: Stair Climb, Hose Drag, Ladder Raise, Equipment Carry, Forcible Entry, Search, Rescue, and Ceiling Breach & Pull. Whether you’re a first-time candidate or leveling up your readiness, this program ensures you step into test day prepared, confident, and unstoppable. 💥🔥

Why Purchase

Step Up. Crush CPAT. Become Fireground Ready!

Monday
Tuesday
Wednesday
Thursday
Friday
Saturday

CPAT Strength and Conditioning - Total Body Movement Patterns

Print this workout
Print entire plan

Notes for Week 1, Day 1

Rest after completing both exercises in succession

Ready to Train Like the Best?!

Crush Your CPAT TODAY!

	Exercise	Sets	Distance	Time	Reps	Weight	Rest
	Total Body Warm Up Shoulders / Intermediate	Total Body Warm Up 1 sets,	1		--:--:--	--		--:--
Be sure to follow the entire video! Let me know what think
Notes for Total Body Strength & Conditioning The following two weeks will focus on building the muscular strength and endurance necessary to perform future bouts of functional training - Week 1 will consist of bodyweight, dumbbell and kettlebell exercises - Week 2 will consist of Exercise Training Machines (ETMs), dumbbells, and kettlebell training								Total Body Strength & Conditioning
Notes for Upper Push This block develops your upper push strength, which will be necessary for the following evolutions: Ladder Raise, Ceiling Breach, and Forcible Entry evolutions								Upper Push
	Push-Up Chest / Beginner	Push-Up 3 sets, 8-10 reps, 00:40 rest	3			8-10		00:40	Upper Push
	Hand Release Push Up Chest / Beginner	Hand Release Push Up 4 sets, 8-10 reps, --:-- rest	4			8-10		--:--	alternate
Tempo: 1-0-1-0 Intensity: 7/10
	Seated DB Shoulder Press Shoulders / Beginner	Seated DB Shoulder Press 3 sets, 8-10 reps25 lbs, 00:40 rest	3			8-10	25 lbs	00:40
	Push Press Shoulders / Beginner	Push Press 1 sets, reps--, --:-- rest	1			--	--	--:--	weighted
Tempo: 1-0-1-0 Intensity: 8/10
Notes for Lower Push - This block develops your upper push strength, which will be necessary for the following evolutions: Stairmaster, Equipment Carry, Hose Drag, Ceiling Breach, Search, and Rescue evolutions - In addition, lower body strength is critical to your ability to carry the weight of the vest as you walk throughout the CPAT								Lower Push
	-- --	Alternating Reverse Lunges 3 sets, 8 reps, 00:40 rest	3			8		00:40	Lower Push
Tempo: 1-0-1-0 Intensity: 7/10
	-- --	Goblet Squat (Kettlebell) 3 sets, 8-10 reps30 lbs, 00:40 rest	3			8-10	30 lbs	00:40
Hold the Kettlebell bottoms up, with the handle resting on top of the chest to take pressure off the shoulders Tempo: 1-0-1-0 Intensity: 8/10
Notes for Upper Pull - This block develops your upper pull strength, which will be necessary for the following evolutions: Ladder Extension, Hose Pull (2nd part of the Hose Drag), Ceiling Pull (2nd part of the Ceiling Breach & Pull), and Rescue evolutions								Upper Pull
	-- --	Bodyweight Prone Row 3 sets, 10 reps, 00:40 rest	3			10		00:40	Upper Pull
Record reps performed
	-- --	Dumbbell Single Arm Row 3 sets, 8-10 reps50 lbs, 00:40 rest	3			8-10	50 lbs	00:40
Tempo: 1-0 -1-0 Intensity: 8/10
Notes for Core - This block develops your core strength, which will be a necessary synergist for ALL evolutions & carrying the weight of the vest. Additionally, rotational core strength and power will produce the primary force for your Forcible Entry evolution								Core
	-- --	The Rower 3 sets, 10 reps, 00:40 rest	3			10		00:40	Core
	Sit-Up Abs / Beginner	Sit-Up 1 sets, reps, --:-- rest	1			--		--:--
Tempo: 1-0-1-0 Intensity: 7/10
	-- --	Farmer's Walks 3 sets, 1 reps30 lbs0.01 mi , , 00:40 rest	3	50 ft		1	30 lbs	00:40
Walk approximately 50ft per set. If you are unable to find a space which covers that distance, take a total of 20 steps to complete movement and estimate to the best of your ability Tempo: 1-0-1-0 Intensity: 8/10
Notes for Lower Pull - This block develops your lower strength, which will be necessary for the following evolutions: Ladder Raise, Hose Pull, Search, & Rescue evolutions								Lower Pull
	-- --	Elevated Feet Glute Bridge (Bodyweight) 3 sets, 10 reps, 00:40 rest	3			10		00:40	Lower Pull
Pause at the contracted end range of the movement for 1 second Tempo: 1-1-1-0
	-- --	RDL (Dumbbell) 3 sets, 8 reps40 lbs, 00:40 rest	3			8	40 lbs	00:40
Control the eccentric (lowering) phase of the movement for a 3 second count, the return to the starting position at normal pace Tempo: 1-0-3-0 Intensity: 8/10

normal
superset
alternate
circuit

Ready to Train Like the Best?!

Crush Your CPAT TODAY!

	Exercise	Sets	Distance	Reps	Weight	Rest
	Waist Circles Hip Flexors / Very Easy	Waist Circles 1 sets, 15 reps, 00:10 rest	1		15		00:10	Lower Body Warm Up
Keep your feet outside of your shoulders. Rotate your waist in a complete circle while not over-stretching your hips Tempo: 1-0-1-0 Intensity: 2/10
	Standing Adductor Stretch Adductors / Beginner	Standing Adductor Stretch 1 sets, 10 reps, 00:10 rest	1		10		00:10	Lower Body Warm Up
Tempo: 1-0-1-0 Intensity: 3/10
	Standing Thigh External Rotation Beginner	Standing Thigh External Rotation 1 sets, 15 reps, 00:10 rest	1		15		00:10	Lower Body Warm Up
Hold on to stable object (ex: wall) for stability to perform movement
	-- --	Standing Thigh Internal Rotation 1 sets, 15 reps, 00:10 rest	1		15		00:10	Lower Body Warm Up
Hold onto stable object (ex: wall) for stability when performing movement Tempo: 1-0-1-0 Intensity: 3/10
	-- --	90/90 Stretch 1 sets, 10 reps, 00:10 rest	1		10		00:10	Lower Body Warm Up
Lean back as far as comfortable to perform stretch. Do not constrict the hips unnecessarily Tempo: 1-0-1-0 Intensity: 3/10
	-- --	Toe Touch to Squat 1 sets, 10 reps	1		10		--:--	Lower Body Warm Up
Deeply inhale before each stretch and exhale as you get into the stretch. Ex: Inhale before you reach for your toes and exhale as you reach them. Then, inhale and exhale as you get into your squat
	-- --	Fire Hydrant (Bodyweight) 1 sets, 12 reps, 00:10 rest	1		12	--	00:10	Lower Body Warm Up
Tempo: 1-2-1-0 Intensity: 6/10
	-- --	Bodyweight Squat 1 sets, 12 reps	1		12		--:--	Lower Body Warm Up
Tempo: 1-0-1-0 Intensity: 6/10
Notes for 1st Cardio - Incline Treadmill Walk - This cardio session is designed to ease you into the weighted Stairmaster evolution at the beginning of your CPAT - We will begin our training at a incline level of 6 and increase by 1 each week until we reach level 10 by the end of week 4 - Afterwards, we will introduce the 50lb weight vest to our cardio and return the incline to a level 6, then increase by 1 each week until we return to level 10 by the program's end							1st Cardio - Incline Treadmill Walk
	-- --	Incline Treadmill Walking 1 sets, 00:30:00	1	00:30:00			--:--
Set incline to a level 6 for this exercise Intensity: 6/10

normal
superset
alternate
circuit

CPAT Strength and Conditioning - Total Body Movement Patterns

Print this workout
Print entire plan

Notes for Week 1, Day 3

Rest after completing both exercises in succession

Ready to Train Like the Best?!

Crush Your CPAT TODAY!

	Exercise	Sets	Distance	Time	Reps	Weight	Rest
	Total Body Warm Up Shoulders / Intermediate	Total Body Warm Up 1 sets,	1		--:--:--	--		--:--
Be sure to follow the entire video! Let me know what think
Notes for Total Body Strength & Conditioning The following two weeks will focus on building the muscular strength and endurance necessary to perform future bouts of functional training - Week 1 will consist of bodyweight, dumbbell and kettlebell exercises - Week 2 will consist of Exercise Training Machines (ETMs), dumbbells, and kettlebell training								Total Body Strength & Conditioning
Notes for Upper Push This block develops your upper push strength, which will be necessary for the following evolutions: Ladder Raise, Ceiling Breach, and Forcible Entry evolutions								Upper Push
	Push-Up Chest / Beginner	Push-Up 3 sets, 8-10 reps, 00:30 rest	3			8-10		00:30	Upper Push
	Hand Release Push Up Chest / Beginner	Hand Release Push Up 4 sets, 8-10 reps, --:-- rest	4			8-10		--:--	alternate
Tempo: 1-0-1-0 Intensity: 7/10
	KB Push Press Shoulders / Beginner	KB Push Press 3 sets, 8-10 reps25 lbs, 01:30 rest	3			8-10	25 lbs	01:30
	Push Press Shoulders / Beginner	Push Press 1 sets, reps--, --:-- rest	1			--	--	--:--	weighted
Tempo: 1-0-1-0 Intensity: 8/10
Notes for Lower Push - This block develops your upper push strength, which will be necessary for the following evolutions: Stairmaster, Equipment Carry, Hose Drag, Ceiling Breach, Search, and Rescue evolutions - In addition, lower body strength is critical to your ability to carry the weight of the vest as you walk throughout the CPAT								Lower Push
	-- --	Step Up on Box (Bodyweight) 3 sets, 8 reps, 00:30 rest	3		--:--:--	8		00:30	Lower Push
Your introduction to stairmaster training. Weights will be added as the weeks progress You can use a 12”, 18”, or 20" Box to perform this movement Tempo: 1-0-1-0 Intensity: 7/10
	-- --	Goblet Squat (Kettlebell) 3 sets, 8-10 reps30 lbs, 01:45 rest	3			8-10	30 lbs	01:45
Hold the Kettlebell bottoms up, with the handle resting on top of the chest to take pressure off the shoulders Tempo: 1-0-1-0 Intensity: 8/10
Notes for Upper Pull - This block develops your upper pull strength, which will be necessary for the following evolutions: Ladder Extension, Hose Pull (2nd part of the Hose Drag), Ceiling Pull (2nd part of the Ceiling Breach & Pull), and Rescue evolutions								Upper Pull
	-- --	Bodyweight Prone Row 3 sets, 10 reps, 00:30 rest	3			10		00:30	Upper Pull
Record reps performed Tempo: 1-0-1-0 Intensity: 7/10
	-- --	Incline DB Rows 3 sets, 8-10 reps25 lbs, 00:30 rest	3			8-10	25 lbs	00:30
Control the eccentric (lowering phase) of the movement for a 3 second count, then perform the next repetition Tempo: 1-0-3-0 Intensity: 8/10
Notes for Core - This block develops your core strength, which will be a necessary synergist for ALL evolutions & carrying the weight of the vest. Additionally, rotational core strength and power will produce the primary force for your Forcible Entry evolution								Core
	-- --	The Rower 3 sets, 10 reps, 00:30 rest	3			10		00:30	Core
	Sit-Up Abs / Beginner	Sit-Up 1 sets, reps, --:-- rest	1			--		--:--
Tempo: 1-0-1-0 Intensity: 7/10
	-- --	Farmer's Walks 3 sets, 1 reps30 lbs0.01 mi , , 01:30 rest	3	50 ft		1	30 lbs	01:30
Walk approximately 50ft per set. If you are unable to find a space which covers that distance, take a total of 20 steps to complete movement and estimate to the best of your ability Tempo: 1-0-1-0 Intensity: 8/10
Notes for Lower Pull - This block develops your lower strength, which will be necessary for the following evolutions: Ladder Raise, Hose Pull, Search, & Rescue evolutions								Lower Pull
	-- --	Elevated Feet Glute Bridge (Bodyweight) 3 sets, 10 reps, 00:30 rest	3			10		00:30	Lower Pull
Pause at the contracted end range of the movement for 1 second Tempo: 1-1-1-0
	-- --	RDL (Dumbbell) 3 sets, 8 reps40 lbs, 01:30 rest	3			8	40 lbs	01:30
Control the eccentric (lowering) phase of the movement for a 3 second count, the return to the starting position at normal pace Tempo: 1-0-3-0 Intensity: 8/10

normal
superset
alternate
circuit

CPAT Cardio - Incline Treadmill Walk

Print this workout
Print entire plan

Ready to Train Like the Best?!

Crush Your CPAT TODAY!

	Exercise	Sets
	Waist Circles Hip Flexors / Very Easy	--
Keep your feet outside of your shoulders. Rotate your waist in a complete circle while not over-stretching your hips Tempo: 1-0-1-0 Intensity: 2/10
	Standing Adductor Stretch Adductors / Beginner	--
Tempo: 1-0-1-0 Intensity: 3/10
	Standing Thigh External Rotation Beginner	--
Hold on to stable object (ex: wall) for stability to perform movement
	-- --	--
Hold onto stable object (ex: wall) for stability when performing movement Tempo: 1-0-1-0 Intensity: 3/10
	-- --	--
Lean back as far as comfortable to perform stretch. Do not constrict the hips unnecessarily Tempo: 1-0-1-0 Intensity: 3/10
	-- --	--
Deeply inhale before each stretch and exhale as you get into the stretch. Ex: Inhale before you reach for your toes and exhale as you reach them. Then, inhale and exhale as you get into your squat
	-- --	--
Tempo: 1-2-1-0 Intensity: 6/10
	-- --	--
Tempo: 1-0-1-0 Intensity: 6/10
Notes for 1st Cardio - Incline Treadmill Walk - This cardio session is designed to ease you into the weighted Stairmaster evolution at the beginning of your CPAT - We will begin our training at a incline level of 6 and increase by 1 each week until we reach level 10 by the end of the program - Afterwards, we will introduce the 50lb weight vest to our cardio and return the incline to a level 6, then increase by 1 each week until we return to level 10 by the program's end			1st Cardio - Incline Treadmill Walk
	-- --	--
Set incline to a level 6 for this exercise Intensity: 6/10

normal
superset
alternate
circuit

CPAT Strength and Conditioning - Total Body Movement Patterns

Print this workout
Print entire plan

Notes for Week 1, Day 5

Rest after completing both exercises in succession

Ready to Train Like the Best?!

Crush Your CPAT TODAY!

	Exercise	Sets	Distance	Weight	Rest
	Total Body Warm Up Shoulders / Intermediate	--
Be sure to follow the entire video! Let me know what think
Notes for Total Body Strength & Conditioning The following two weeks will focus on building the muscular strength and endurance necessary to perform future bouts of functional training - Week 1 will consist of bodyweight, dumbbell and kettlebell exercises - Week 2 will consist of Exercise Training Machines (ETMs), dumbbells, and kettlebell training						Total Body Strength & Conditioning
Notes for Upper Push This block develops your upper push strength, which will be necessary for the following evolutions: Ladder Raise, Ceiling Breach, and Forcible Entry evolutions						Upper Push -- 3 rds
	Push-Up Chest / Beginner	--
	Hand Release Push Up Chest / Beginner	Hand Release Push Up 4 sets, 8-10 reps	4	8-10		--:--	alternate
Tempo: 1-0-1-0 Intensity: 7/10
	Seated DB Shoulder Press Shoulders / Beginner	--
	Push Press Shoulders / Beginner	Push Press 1 sets, reps--, --:-- rest	1	--	--	--:--	weighted
Tempo: 1-0-1-0 Intensity: 8/10
Notes for Lower Push - This block develops your upper push strength, which will be necessary for the following evolutions: Stairmaster, Equipment Carry, Hose Drag, Ceiling Breach, Search, and Rescue evolutions - In addition, lower body strength is critical to your ability to carry the weight of the vest as you walk throughout the CPAT						Lower Push -- 3 rds
	-- --	--
Introduces weighted lunge pattern, which will help develop Stairmaster, Ladder Raise, Hose Drag, & Search evolutions, in addition to moving more effectively with the weight of the vest Tempo: 1-0-1-0 Intensity: 7/10
	-- --	--
Tempo: 1-0-1-0 Intensity: 8/10
Notes for Upper Pull - This block develops your upper pull strength, which will be necessary for the following evolutions: Ladder Extension, Hose Pull (2nd part of the Hose Drag), Ceiling Pull (2nd part of the Ceiling Breach & Pull), and Rescue evolutions						Upper Pull -- 3 rds
	-- --	--
Record reps performed
	-- --	--
Introduces alternating weighted pulling, which specifically assists with Hose Pull and Ladder Raises Tempo: 1-0-1-0 Intensity: 7/10
Notes for Core - This block develops your core strength, which will be a necessary synergist for ALL evolutions & carrying the weight of the vest. Additionally, rotational core strength and power will produce the primary force for your Forcible Entry evolution						Core
	-- --	--
	Sit-Up Abs / Beginner	Sit-Up 1 sets, reps--	1	--		--:--
Rotational core strength will assist with carrying and moving with the weight of the vest, and power production for the Forcible Entry evolution If you cannot keep the feet elevated, place them on the ground and have your feet as far out as possible Tempo: 1-0-1-0 Intensity: 7/10
	-- --	--
Walk approximately 50ft per set. If you are unable to find a space which covers that distance, take a total of 20 steps to complete movement and estimate to the best of your ability Tempo: 1-0-1-0 Intensity: 8/10
Notes for Lower Pull - This block develops your lower strength, which will be necessary for the following evolutions: Ladder Raise, Hose Pull, Search, & Rescue evolutions						Lower Pull -- 3 rds
	-- --	--
Pause at the contracted end range of the movement for 1 second - Make sure you push your hips back to activate the eccentric (lowering) portion of the movement - Handles should be just below the knee at the end range of the movement Tempo: 1-1-1-0
	-- --	--
Control the eccentric (lowering) phase of the movement for a 3 second count, the return to the starting position at normal pace - Use single or double Kettlebells for this exercise - When using 2 Kettlebells, set feet about shoulder width apart, with the Kettlebells just outside of the feet. Procced to execute movement - When using 1 Kettlebell, set feet just outside of shoulder width, with the Kettlebell in the center. Proceed to execute movement Tempo: 1-0-3-0 Intensity: 8/10

normal
superset
alternate
circuit

Rest and Recovery Day

Print this workout
Print entire plan

Notes for Week 1, Day 6

Rest during the morning before your first night tour and be sure to follow the recovery routines to prepare for the next bouts of exercise

Ready to Train Like the Best?!

Crush Your CPAT TODAY!

	Exercise	Sets
	Upper Body Cool Down Lats / Beginner	--
Intensity: 1/10
	Lower Body Cool Down Routine Quads / Beginner	--
Intensity: 1/10

normal
superset
alternate
circuit

Purchase Plan

Total cost: $49.99

About Kareem

Kareem Morales
U.S. Army Master Fitness Trainer; NASM Bodybuilding and Physique Coach; NASM Corrective Exercise Specialist; NASM CPT; NASM Nutrition Coach; U.F.A. Peer Fitness Instructor; FDNY Fitness Unit Instructor

Meet Your Coach: Reemo 🚒🏋️ With years of experience as a NYC firefighter and fitness unit instructor, I’ve trained first responders to perform at their peak when lives are on the line. I’m a Certified Personal Trainer (CPT), US Army Master Fitness Trainer, Bodybuilding & Physique Coach, Nutrition Specialist, and Corrective Exercise Specialist. Whether it’s one-on-one coaching or group training, my mission is to help YOU move better, feel stronger, and reach your goals.

8-Week CPAT Prep Program

Why Purchase

8-Week CPAT Prep Program

8-Week CPAT Prep Program

Why Purchase

Workout Plan Navigation

CPAT Strength and Conditioning - Total Body Movement Patterns

Notes for Week 1, Day 1

Ready to Train Like the Best?!

CPAT Cardio - Incline Treadmill Walk

Ready to Train Like the Best?!

CPAT Strength and Conditioning - Total Body Movement Patterns

Notes for Week 1, Day 3

Ready to Train Like the Best?!

CPAT Cardio - Incline Treadmill Walk

Ready to Train Like the Best?!

CPAT Strength and Conditioning - Total Body Movement Patterns

Notes for Week 1, Day 5

Ready to Train Like the Best?!

Rest and Recovery Day

Notes for Week 1, Day 6

Ready to Train Like the Best?!

About Kareem