• May include: A black and white graphic with the text "30 DAY WORKOUT PLAN" and "CANIDATE PHYSICAL ABILITY TEST" in white text. An orange dumbbell icon is centered below the text. The text "Constructed and tested by Firefighting With Brad LLC" is at the bottom of the graphic.
  • May include: A black and white image of a table of contents for a fitness plan. The table of contents lists the different sections of the plan, including information about the plan, workouts, and nutrition. The image also includes a weightlifter lifting a barbell.
  • May include: A man is lifting weights in a gym. The text on the image reads "This plan is based on progressive overload. Progressive overload is where you gradually increase the frequency, weight, or number of repetitions in your strength training routine. This challenges your body and allows your musculoskeletal system to get stronger. The workouts also incorporate strong cardio elements. The progressive reps are managed in the plan. It is recommended that you keep track of the weight used for each exercise. Increase your weight each week if possible. Even if it is a 2 lbs. increase, every little bit counts."
  • May include: A man demonstrates how to use a stair stepper for exercise. The text on the image reads "Make It Easier On Yourself The Mechanics The Stair Stepper After each step, fully extend your leg. This will put your weight on your frame, allowing your leg muscles to take a quick break. Practice this while training, make it a habit. Alter the angles of your feet. Attack different muscles, share the load! I have found that angling my feet out provides some relief. Pushing off my toes for a minute or so can also provide a quick break in this quad dominant exercise. Don't wear your vest too tight! You want to be able to fully expand that rib cage. Place your thumbs in your vest while doing the stairs. Don't even tempt yourself with grabbing the handrails."
  • May include: A colorful infographic with orange and black text on a white background. The infographic is titled "Choose Your Cardio Adventure AKA: CYCA". It lists four different cardio workouts with descriptions and names: "Stair Slayer", "Burpee Madness", "3.12.30 K Bell Sweat", and "Treadmill".
  • May include: A screenshot of a social media post with a person's profile picture and a message that reads "Just passed my CPAT Thursday and put my first application in!" with two smiling emojis. The post also includes the date "2022-12-11", a "Reply" button, a heart icon with the number "2", and a thumbs down icon.
  • May include: Screenshot of a social media post showing a comment from a user thanking the creator for their advice. The creator replied with a message congratulating the user and thanking them for sharing the news.
  • May include: A screenshot of a social media post. The post is a comment from a user thanking another user for their firefighting tips. The comment reads "Hey Brad, just wanted to let you know all the tips for the CPAT payed off. I passed on the first try, yesterday. on to the next part!" The user who posted the comment has a profile picture of a group of people. The user who received the comment is a creator of firefighting tips and their profile picture is a group of people standing in front of a building. The creator's comment reads "Thank you so much for letting me know! Way to get it 💪 What's next for you?"
  • May include: A screenshot of a social media post. The post is from a person who passed their CPAT exam. The post includes a photo of the person and a message thanking the creator for their guidance, tips, and advice. The creator has replied to the post with a message congratulating the person and asking what's next.
  • May include: A black and white graphic with the text "30 DAY WORKOUT PLAN" and "CANIDATE PHYSICAL ABILITY TEST" in white text. An orange dumbbell icon is centered below the text. The text "Constructed and tested by Firefighting With Brad LLC" is at the bottom of the graphic.
  • May include: A black and white image of a table of contents for a fitness plan. The table of contents lists the different sections of the plan, including information about the plan, workouts, and nutrition. The image also includes a weightlifter lifting a barbell.
  • May include: A man is lifting weights in a gym. The text on the image reads "This plan is based on progressive overload. Progressive overload is where you gradually increase the frequency, weight, or number of repetitions in your strength training routine. This challenges your body and allows your musculoskeletal system to get stronger. The workouts also incorporate strong cardio elements. The progressive reps are managed in the plan. It is recommended that you keep track of the weight used for each exercise. Increase your weight each week if possible. Even if it is a 2 lbs. increase, every little bit counts."
  • May include: A man demonstrates how to use a stair stepper for exercise. The text on the image reads "Make It Easier On Yourself The Mechanics The Stair Stepper After each step, fully extend your leg. This will put your weight on your frame, allowing your leg muscles to take a quick break. Practice this while training, make it a habit. Alter the angles of your feet. Attack different muscles, share the load! I have found that angling my feet out provides some relief. Pushing off my toes for a minute or so can also provide a quick break in this quad dominant exercise. Don't wear your vest too tight! You want to be able to fully expand that rib cage. Place your thumbs in your vest while doing the stairs. Don't even tempt yourself with grabbing the handrails."
  • May include: A colorful infographic with orange and black text on a white background. The infographic is titled "Choose Your Cardio Adventure AKA: CYCA". It lists four different cardio workouts with descriptions and names: "Stair Slayer", "Burpee Madness", "3.12.30 K Bell Sweat", and "Treadmill".
  • May include: A screenshot of a social media post with a person's profile picture and a message that reads "Just passed my CPAT Thursday and put my first application in!" with two smiling emojis. The post also includes the date "2022-12-11", a "Reply" button, a heart icon with the number "2", and a thumbs down icon.
  • May include: Screenshot of a social media post showing a comment from a user thanking the creator for their advice. The creator replied with a message congratulating the user and thanking them for sharing the news.
  • May include: A screenshot of a social media post. The post is a comment from a user thanking another user for their firefighting tips. The comment reads "Hey Brad, just wanted to let you know all the tips for the CPAT payed off. I passed on the first try, yesterday. on to the next part!" The user who posted the comment has a profile picture of a group of people. The user who received the comment is a creator of firefighting tips and their profile picture is a group of people standing in front of a building. The creator's comment reads "Thank you so much for letting me know! Way to get it 💪 What's next for you?"
  • May include: A screenshot of a social media post. The post is from a person who passed their CPAT exam. The post includes a photo of the person and a message thanking the creator for their guidance, tips, and advice. The creator has replied to the post with a message congratulating the person and asking what's next.
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30-Day CPAT Workout Plan for Firefighters (Digital Download)

What to know

Digital download

Digital file type(s)

1 PDF

This is a digital product, nothing will be shipped.

This program is a culmination of research and testing from multiple resources. Creation input includes that from a CPAT Proctor, a Master of Science in Kinesiology, and tried and true testing in the CPAT arena. Hours of research have gone into this product making sure that it is the BEST workout plan for getting you through the Candidate Physical Ability Test. Even if you are not taking the CPAT, these workouts fall into the
"Functional Fitness" category. This plan is very applicable to being ready for duty as a firefighter. It is guaranteed to kick your butt.

This plan is based on a "Progressive Overload" method. Mixed in is some serious cardio, having strong cardio is very important for passing the CPAT.

With this workout you will receive:

+ Insider tips for the test.
+ Meal ideas for the night before and the day of the test.
+ Body mechanic tips for EVERY station.
Much like throwing a ladder, good mechanics can make your CPAT test a lot easier.
+ Day of test routine.
+ A 30 day workout calendar.
+ 4 cardio workouts designed to prepare you for the CPAT.
+ 4 weeks of workouts, specifically addressing each station of the CPAT.
+ Recommended videos containing valuable info for the CPAT.
+ My support! I am here to root for you. I am here to encourage you. I am here to answer questions. I am here to make sure you become a firefighter.

Please kindly note that this guide is based on personal experience and online research, it was not created by a certified PT.

Only personal use is permitted.
Original design all rights reserved.

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What buyers say

4.6 (14)

“I don’t know what I would do without this guide”

Stefanie

Sep 20, 2025

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Price:$29.99

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Reviews for this item

4.6

We calculate this number using a recency-weighted average of all ratings, with a rating's value decreasing by half each year to best reflect the current experience.

(14 reviews)

4.7 Item quality
4.7 Shipping
5.0 Customer service
100% Buyers recommend
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4 out of 5 stars 4

Stefanie Sep 20, 2025

I don’t know what I would do without this guide

Stefanie Sep 20, 2025

5 out of 5 stars 5

Etsy buyer Mar 8, 2025

Brads the best, and genuinely cares to help those in search of it

Etsy buyer Mar 8, 2025

5 out of 5 stars 5

Wesley Feb 4, 2025

This is what you’ll need

Wesley Feb 4, 2025

5 out of 5 stars 5

Ignacio May 21, 2024

Just passed my CPAT. This plan is AMAZING!!! Highly recommend!

Ignacio May 21, 2024

Meet your seller

FirefightingwithBrad
Brad
FirefightingwithBrad ·

United States

We calculate this number using a recency-weighted average of all ratings, with a rating's value decreasing by half each year to best reflect the current experience. 4.8
·
721 sales
·
3 years on Etsy

Usually responds in a few hours

Speedy replies Has a history of replying to messages quickly.

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