Question 1

Is Beef Cannon Bobby Protocol  free?

Accepted Answer

Yes, Beef Cannon Bobby Protocol  is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.

Question 2

What equipment do I need?

Accepted Answer

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.

Question 3

How long are the workouts?

Accepted Answer

Each session typically takes around 70 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.

Question 4

How many days per week?

Accepted Answer

Beef Cannon Bobby Protocol  is structured around 4 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.

Question 5

How long is the full program?

Accepted Answer

The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Question 6

Where do I access this program?

Accepted Answer

Beef Cannon Bobby Protocol  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.

#	Exercise	Sets	Reps	Load
1	Bench Press (Barbell)	1	4–6 reps	@10
		1	6–10 reps	@10
		1	10–15 reps	@10
2	Pull-Up (Weighted)	1	4–6 reps	@10
		1	6–10 reps	@10
		1	10–15 reps	@10
Superset
3A	Standing Pullover (Cable)	2	8–12 reps	@10
3B	Omni Press	2	8–12 reps	@10
Superset
4A	Rear Delt Fly (Cable)	2	10–15 reps	@10
4B	Lateral Raise (Cable)	2	10–15 reps	@10
Superset
5A	Hammer Curl	1	6–10 reps	@10
		1	10–15 reps	@10
5B	V-Handle Tricep Pushdown (Cable)	2	10–15 reps	@10
Superset
6A	Bicep Curl (Barbell)	2	6–10 reps	@10
6B	Overhead Tricep Extension (Cable)	2	8–12 reps	@10
Superset
7A	Reverse Bicep Curl (EZ Bar)	2	8–12 reps	@10
7B	Dual-Rope Pushdowns	2	8–12 reps	@10

#	Exercise	Sets	Reps	Load
1	Seated Overhead Press (Barbell)	1	4–6 reps	@10
		2	6–10 reps	@10
2	Bent Over Row (Barbell)	1	4–6 reps	@10
		2	8–12 reps	@10
3	Chest Fly (Cable)	2	8–12 reps	@10
4	Seated Row (Cable)	2	8–12 reps	@10
Superset
5A	Lu Raise	2	10–15 reps	@10
5B	Standing Behind Neck Shoulder Press (Barbell)	2	8–12 reps	@10
Superset
6A	Rear Delt Fly (Cable)	2	8–12 reps	@10
6B	Lateral Raise (Dumbbell)	1	6–10 reps	@10
		1	10–15 reps	@10
Superset
7A	V-Handle Tricep Pushdown (Cable)	2	10–15 reps	@10
7B	Hammer Curl (Cable)	2	8–12 reps	@10
Superset
8A	Overhead Tricep Extension (Cable)	2	10–15 reps	@10
8B	Bicep Curl (EZ Bar)	2	8–12 reps	@10

#	Exercise	Sets	Reps	Load
1	Incline Bench Press (Barbell)	3	6–10 reps	@10
2	Chin-Up (Weighted)	3	6–10 reps	@10
Superset
3A	Omni Press	2	8–12 reps	@10
3B	Dumbbell Bench Pullover	2	8–12 reps	@10
Superset
4A	Lateral Raise (Cable)	2	8–12 reps	@10
4B	Rear Delt Fly (Cable)	2	8–12 reps	@10
Superset
5A	Hammer Curl	2	8–12 reps	@10
5B	Tricep Pushdown (Cable)	2	8–12 reps	@10
Superset
6A	Bicep Curl (Barbell)	2	8–12 reps	@10
6B	Dual-Rope Pushdowns	2	8–12 reps	@10
Superset
7A	Reverse Bicep Curl (Cable)	2	8–12 reps	@10
7B	Overhead Tricep Extension (Cable)	2	10–15 reps	@10

#	Exercise	Sets	Reps	Load
1	Leg Extension	2	10–15 reps	@10
2	Lying Leg Curl	2	8–12 reps	@10
3	High Bar Squat (Barbell)	2	6–10 reps	@10
4	Romanian Deadlift (Barbell)	2	6–10 reps	@10
5	Decline Sit Up (Weighted)	2	8–12 reps	@10
6	Ab Wheel	2	8–12 reps	@10

Beef Cannon Bobby Protocol

Overview

Who it's for

Muscle engagement

Common questions

Get started