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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 01, 2025 08:26
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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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