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Cannon program

by Mark maynard
2 athletes joined

Program Description

Build strength focus on growing lower body strength as well as building the upper body

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    3 weeks
  • Time Per Workout
    100 minutes
  • Created
    Sep 01, 2025 01:30
  • Last Edited
    Sep 06, 2025 10:33

Summary

Unleash your strength with the Cannon Program, a focused 3-week training plan designed for serious lifters. Committing to 5 days a week, you'll engage in a variety of compound and isolation exercises, including the Bench Press and Pull-Ups, that target your chest, back, and shoulders. Each session is crafted to push your limits, blending high-intensity sets with strategic rep ranges to maximize muscle growth and strength gains. Elevate your training and watch your physique transform as you conquer this powerful regimen tailored for your garage gym.
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
14.4%
Chest
13.1%
Hamstrings
10.5%
Glutes
10.3%
Triceps
8.9%
Front Delts
8.8%
Upper Back
6.6%
Lats
5.4%
Biceps
4.2%
Abs
4.1%
Rear Delts
3.9%
Lower Back
3.8%
Middle Delts
3.5%
Adductors
1.5%
Forearms
0.5%
Abductors
0.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
80%
2
Incline Bench Press (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 8.5
3
Pec Fly (Dumbbell)
3
12 reps
RPE 7
4
Rear Delt Fly (Cable)
3
15 reps
RPE 6.5
5
Pull-Up (Weighted)
2
AMRAP
RPE 8
6
Seated Row (Machine)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
83%
2
Incline Bench Press (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 8.5
3
Pec Fly (Dumbbell)
3
12 reps
RPE 7
4
Rear Delt Fly (Cable)
3
15 reps
RPE 6.5
5
Pull-Up (Weighted)
2
AMRAP
RPE 8
6
Seated Row (Machine)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
3 reps
87%
2
Incline Bench Press (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 8.5
3
Pec Fly (Dumbbell)
3
12 reps
RPE 7
4
Rear Delt Fly (Cable)
3
15 reps
RPE 6.5
5
Pull-Up (Weighted)
2
AMRAP
RPE 8
6
Seated Row (Machine)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 7
2
Squat (Barbell)
2
6 reps
75%
3
Deadlift (Barbell)
5
2 reps
67%
4
Leg Press
3
10 reps
RPE 8
5
Single Leg Press
2
8 reps
RPE 7
6
Leg Extension
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 8
2
Squat (Barbell)
3
6 reps
75%
3
Deadlift (Barbell)
5
3 reps
67%
4
Leg Press
3
10 reps
RPE 8
5
Single Leg Press
2
8 reps
RPE 7
6
Leg Extension
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 9
2
Squat (Barbell)
4
6 reps
75%
3
Deadlift (Barbell)
5
3 reps
69.5%
4
Leg Press
3
10 reps
RPE 8
5
Single Leg Press
2
8 reps
RPE 7
6
Leg Extension
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
4
6 reps
69%
2
Bench Press (Close Grip)
3
8 reps
65%
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
4
Lat Pulldown
3
12 reps
RPE 7
5
Tricep Pushdown (Cable)
3
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
4
5 reps
72%
2
Bench Press (Close Grip)
3
8 reps
68%
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
4
Lat Pulldown
3
12 reps
RPE 7
5
Tricep Pushdown (Cable)
3
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
5
4 reps
74%
2
Bench Press (Close Grip)
3
8 reps
68%
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
4
Lat Pulldown
3
12 reps
RPE 7
5
Tricep Pushdown (Cable)
3
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
RPE 7
2
Deadlift (Barbell)
2
5 reps
75%
3
High Bar Squat (Barbell)
5
3 reps
67%
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
5
Hamstring Curl
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
RPE 8
2
Deadlift (Barbell)
3
5 reps
75%
3
High Bar Squat (Barbell)
5
3 reps
67%
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
5
Hamstring Curl
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
RPE 9
2
Deadlift (Barbell)
3
5 reps
77%
3
High Bar Squat (Barbell)
5
3 reps
67%
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
5
Hamstring Curl
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
6 reps
63%
2
Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Bicep Curl (Dumbbell)
4
15 reps
RPE 7.5
4
I, Y, T (IYT) Raise
3
15 reps
RPE 6
5
Pendlay Row
3
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
6 reps
66%
2
Bicep Curl (Dumbbell)
4
15 reps
RPE 7.5
3
I, Y, T (IYT) Raise
3
15 reps
RPE 6
4
Pendlay Row
3
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
6 reps
69%
2
Bicep Curl (Dumbbell)
4
15 reps
RPE 7.5
3
I, Y, T (IYT) Raise
3
15 reps
RPE 6
4
Pendlay Row
3
10 reps
RPE 7
Week 1
1 / 3 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
5 Reps
80%
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@7
@8
@8.5
3
Pec Fly (Dumbbell)
3 Sets
12 Reps
@7
4
Rear Delt Fly (Cable)
3 Sets
15 Reps
@6.5
5
Pull-Up (Weighted)
2 Sets
AMRAP
@8
6
Seated Row (Machine)
3 Sets
10 Reps
@8
Day 4
1
Deadlift (Barbell)
1 Set
3 Reps
@7
2
Deadlift (Barbell)
2 Sets
5 Reps
75%
3
High Bar Squat (Barbell)
5 Sets
3 Reps
67%
4
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@7
5
Hamstring Curl
3 Sets
12 Reps
@8
Day 2
1
Squat (Barbell)
1 Set
5 Reps
@7
2
Squat (Barbell)
2 Sets
6 Reps
75%
3
Deadlift (Barbell)
5 Sets
2 Reps
67%
4
Leg Press
3 Sets
10 Reps
@8
5
Single Leg Press
2 Sets
8 Reps
@7
6
Leg Extension
3 Sets
12 Reps
@8
Day 3
1
Spoto Press
4 Sets
6 Reps
69%
2
Bench Press (Close Grip)
3 Sets
8 Reps
65%
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@7
4
Lat Pulldown
3 Sets
12 Reps
@7
5
Tricep Pushdown (Cable)
3 Sets
12 Reps
@7.5
Day 5
1
Larsen Press (Barbell)
3 Sets
6 Reps
63%
2
Bench Press (Dumbbell)
3 Sets
10 Reps
@7
3
Bicep Curl (Dumbbell)
4 Sets
15 Reps
@7.5
4
I, Y, T (IYT) Raise
3 Sets
15 Reps
@6
5
Pendlay Row
3 Sets
10 Reps
@7