18 Inch Canons

Unleash your potential with the 18 Inch Canons program, a meticulously crafted 18-week journey designed for intermediate to advanced lifters. Committing to 5 days a week, each 90-minute session focuses on sculpting impressive arms and building overall muscle mass through targeted bodybuilding techniques. With a full gym at your disposal, you'll engage in a variety of exercises that challenge your strength and endurance, pushing you closer to your physique goals. Get ready to transform your upper body and make those arms a standout feature!

Track progress using a double progression scheme where performance on the first set is used to determine weight jumps in following sessions. If you achieve the top of the target rep range in the first set and each subsequent set is above the bottom of the range, bump the weight up and repeat the process.

Now get to work on those 18 inch canons.

Unleash your potential with the 18 Inch Canons program, a meticulously crafted 18-week journey designed for intermediate to advanced lifters. Committing to 5 days a week, each 130-minute session focuses on sculpting impressive arms and building overall muscle mass through targeted bodybuilding techniques. With a full gym at your disposal, you'll engage in a variety of exercises that challenge your strength and endurance, pushing you closer to your physique goals. Get ready to transform your upper body and make those arms a standout feature!

Track progress using a double progression scheme where performance on the first set is used to determine weight jumps in following sessions. If you achieve the top of the target rep range in the first set and each subsequent set is above the bottom of the range, bump the weight up and repeat the process.

Now get to work on those 18 inch canons.

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Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

Standing Behind Neck Shoulder Press (Barbell)

Preacher Curl (EZ Bar)

V-Handle Tricep Pushdown (Cable)

Rear Delt Fly (Machine)

Decline Sit Up (Weighted)

High Bar Squat (Barbell)

Pull-Up (Neutral Grip, Weighted)

Chest Supported Row (Dumbbell)

Lying Leg Curl

Hip Adductor (Machine)

Leg Extension

Overhead Press (Barbell)

Bicep Curl (Barbell)

JM Press (Smith Machine)

Wrist Curls

Romanian Deadlift (Barbell)

Hack Squat

Single Leg Calf Raise (Weighted)

Seal Row

Incline Bench Press (Dumbbell)

Wide Grip Pull-Up

Overhead Tricep Extension (Cable)

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