Fitness Plan

Welcome to the Allegheny Rescue Co fitness plan! This plan was made by a professional trainer to help develop muscle mass, lose fat, and work on cardio.

Start with the ALPHA workout and move down the list each day you workout. Remember that the rest days are important to building muscle and getting in shape. You should also try to cut all fast food, sugar, soda and any heavily processed food out of your diet.

If you're not familiar with the different kinds of lifts and exercises, go a quick google search or look it up on YouTube while you're testing in between sets. When I was following this program and eating healthy I was dropping pounds like crazy and I had a noticeable gain in muscle mass in a month or two!

Good luck on your fitness journey and remember to lift heavy, run fast, and sling lots of lead at the range 🇺🇸

(Start back at Alpha)

🏴‍☠️ALPHA (Push)

Barbell Bench Press 5×5 (Go Heavy, 3 mins + rest)


Dumbbell Shoulder Press 3 x 12 (90 seconds rest)

Incline Bench Press- 3 sets of 12 reps (90 seconds rest)


DB Lateral Raise- 3 x 12 reps (90 seconds rest)

Arnold Press- 3 x 12 reps

DB Chest Fly’s 3 x 15 (90 sec rest)

EZ Bar Skull Crushers 4 x 12 (90 sec rest)

Cable Rope Pushdown 8 sets of 8 reps (90 seconds rest)


Abs: 3 sets of 3 part ab medley (20 reps of each part)

🏴‍☠️BRAVO (Cardio)


Just do 30 minutes of low intensity cardio of your choice. You can use the cross trainer. Go for a Hike, Swim, Bike etc.

 🏴‍☠️CHARLIE (Legs)

Barbell Back Squat (2 warm up sets) 5 sets of 5 reps (heavy- up to 3 min rest in-between sets)

Sumo Deadlifts- (2 warm up sets) 3 sets of 8 reps (90 seconds rest)

Barbell Lunges- 3 sets of 8 reps each leg (60 seconds rest)

Prone Leg Curls- 8 sets of 8 reps (30 seconds rest)

Calf Raises on Leg Press-  3 sets of 30 reps (45 seconds rest)

Deadmill Sprints: 10 sprints total 15 seconds sprinting with the treadmill off, then rest for 45 seconds in-between intervals


Abs: 4 x 25 Ab wheels


🏴‍☠️DELTA (Rest Day)


🏴‍☠️ECHO (Pull)


T-Bar Rows 5 x 6 (3 min rest)


Lat-Pulldowns 3 sets of 12 reps

Rear Delt Fly’s 3 sets of 12 reps (90 sec rest)


Barbell Row’s 4 x 10

Underhand Barbell Row’s 4 x 10

Straight Bar Curls 3 sets of 12 reps

Up & Down Rack Dumbbell Rows 10 x 8 reps each arm on each weight

Abs: Standing Rope Crunches 5 x 20, 5x 20 decline sit ups


🏴‍☠️FOXTROT (Metcon)

4 Rounds Total

Max reps in 1 minute of each exercise, no rest between exercises, 2 min rest between rounds





Abs:  4 rounds of:

20 crunches, 20 bicycle crunches, 20 half sits, 20 leg raises, 20 plate twists



🏴‍☠️GOLF (Rest Day)