18 Inch Canons
Sculpt your arms to legendary proportions in 18 weeks—commit to the challenge and unleash your inner strength!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Bench Press (Paused) | 3 | 4–8 reps |
| 1B | Pinwheel Curl | 2 | 6–10 reps |
| 2 | Standing Behind Neck Shoulder Press (Barbell) | 3 | 8–12 reps |
| 3 | Preacher Curl (EZ Bar) | 3 | 6–10 reps |
| 4 | V-Handle Tricep Pushdown (Cable) | 3 | 6–10 reps |
| 5 | Rear Delt Fly (Machine) | 2 | 8–12 reps |
| 6 | Decline Sit Up (Weighted) | 2 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | High Bar Squat (Barbell) | 3 | 4–8 reps |
| 2 | Pull-Up (Neutral Grip, Weighted) | 3 | 4–8 reps |
| 3 | Chest Supported Row (Dumbbell) | 3 | 8–12 reps |
| Superset | |||
| 4A | Single Leg Calf Raise (Weighted) | 3 | 12–15 reps |
| 4B | Gripper | 3 | 12–15 reps |
| 5 | Lying Leg Curl | 2 | 6–10 reps |
| 6 | Hip Adductor (Machine) | 1 | AMRAP |
| 7 | Leg Extension | 2 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Overhead Press (Barbell) | 3 | 4–6 reps |
| 2 | Bicep Curl (Barbell) | 3 | 6–10 reps |
| 3 | JM Press (Smith Machine) | 3 | 6–10 reps |
| Superset | |||
| 4A | Pinwheel Curl | 2 | 6–10 reps |
| 4B | Overhead Tricep Extension (Cable) | 3 | 6–10 reps |
| 5 | Wrist Curls | 2 | 8–12 reps |
| 6 | Rear Delt Fly (Machine) | 2 | 8–12 reps |
| 7 | Decline Sit Up (Weighted) | 2 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Romanian Deadlift (Barbell) | 3 | 6–10 reps |
| 2 | Hack Squat | 2 | 4–8 reps |
| 3 | Single Leg Calf Raise (Weighted) | 3 | 12–15 reps |
| 4 | Hip Adductor (Machine) | 1 | AMRAP |
| 5 | Lying Leg Curl | 2 | 6–10 reps |
| 6 | Leg Extension | 2 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Seal Row | 3 | 6–10 reps |
| 2 | Incline Bench Press (Dumbbell) | 3 | 4–8 reps |
| 3 | Wide Grip Pull-Up | 3 | AMRAP |
| 4 | Preacher Curl (EZ Bar) | 3 | 6–10 reps |
| 5 | Overhead Tricep Extension (Cable) | 3 | 6–10 reps |
| 6 | Decline Sit Up (Weighted) | 2 | 8–12 reps |
Weeks 2–18 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, 18 Inch Canons is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
18 Inch Canons is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
18 Inch Canons is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
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