IntermediateFree

Beef Cannon Bobby Protocol Full-Body 3/a Week

Pratham Vernekar· Dec 2024

iOS & Android

Overview

Length

16 weeks

Days / week

3 days

Level

Intermediate

Goal

Muscle

Equipment

Full Gym

Session length

70 min

Hypertrophy Specific Program This program is 3 times a week with a Full-Body Monday and Friday and a Limb Focused Day on Wednesday Use Double Progressions or Linear if it applies You must be able to recover on this program, do not run it if you can't commit to 9 hours of sleep a night period. Run this program when you don't care much about strength, this will get you strong in a general sense and you will add pounds to every lift due to the double progression but it won't be as appropriate as a powerlifting program. There is really no need for a de-load on this program due to the nature of Full-Body giving lots of rest days throughout the week. Cardio is not listed but it is pretty much mandatory, even if you're bulking, (yes you the one reading this). You must do cardio, high intensity is preferred, but anything low fatigue high stimulus will be peak for this program. When you stall out on this program there are a few things you can do. 1. Drop the weight, do higher reps for a few weeks, master the weight and then slowly work your way back up 2. Tidy up the form, slow and controlled reps, until you've matched your old rep count. 3. Look at the overall picture, have you been sleeping enough, have you been eating enough, stressed over school or work? 4. If nothing seems to work, have patience, adding a rep even once a month is going to add 12 reps over the course of a year, muscle growth is a patient mans game and you must overcome this hurdle to push past the trap of being intermediate. 5. Do not program hop or switch exercises, do the exercises, even if you don't like the exercises, even if you don't want to do them, or even if it hurts. Being able to manipulate variables on how you perform a lift to make it suit you and your anthropometry is a very valuable asset that will lead to being a smarter and more jacked lifter overall.

Who it's for

Intermediate athletes ready for a structured program

Athletes focused on building muscle size

Athletes who can train 3 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Front Delts

17%

Upper Back

15.8%

Rear Delts

10.9%

Triceps

9.7%

Middle Delts

9.7%

Chest

8.5%

Biceps

8.5%

Hamstrings

4.8%

Lats

4.8%

Forearms

Quadriceps

2.4%

Glutes

2.4%

Lower Back

1.2%

Abs

1.2%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Reach RDL (Barbell)	1	6–10 reps	@9
		1	6–10 reps	@10
2	Sissy Squat (Weighted)	1	8–12 reps	@9
		1	8–12 reps	@10
3	Larsen Press (Barbell)	1	6–10 reps	@9
		1	6–10 reps	@10
4	Pull-Up (Weighted)	1	8–12 reps	@9
		1	8–12 reps	@10
5	Standing Behind Neck Shoulder Press (Barbell)	1	8–12 reps	@9
		1	8–12 reps	@10
6	Omni-Man Style Barbell Row	1	8–12 reps	@9
		1	8–12 reps	@10
Superset
7A	Lateral Raise (Cable)	2	8–12 reps	@10
7B	Dual-Rope Pushdowns	2	8–12 reps	@10
Superset
8A	Rear Delt Fly (Cable)	2	8–12 reps	@10
8B	Hammer Curl	2	8–12 reps	@10
Superset
9A	Incline Curl (Dumbbell)	2	8–12 reps	@10
9B	Decline Dumbbell Extensions	2	8–12 reps	@10

#	Exercise	Sets	Reps	Load
1	Lying Leg Curl	2	8–12 reps	@10
2	Heel Elevated High-Bar Squat (Barbell)	1	8–12 reps	@9
		1	8–12 reps	@10
3	Incline Fly Press (Dumbbell)	3	6–10 reps	@10
4	Kelso Shrug	3	8–12 reps	@10
Superset
5A	Face Pull	2	8–12 reps	@10
5B	Back Supported Tricep Pushdowns (Cable)	3	8–12 reps	@10
6	Old-School Pull-Overs	2	8–12 reps	@10
Superset
7A	Lu Raise	2	8–12 reps	@10
7B	Preacher Hammer Curls (Dumbbell)	3	8–12 reps	@10
8	Preacher Curl (Dumbbell)	3	8–12 reps	@10
9	Leaning Overhead Tricep Extension (Cable)	3	8–12 reps	@10

#	Exercise	Sets	Reps	Load
1	Snatch Romanian Deadlift (Barbell)	1	8–12 reps	@9
		1	8–12 reps	@10
2	Unilateral Leg Extension (Machine)	2	8–12 reps	@10
3	Bench Press (Close Grip)	1	6–10 reps	@9
		1	6–10 reps	@10
4	Chin-Up (Weighted)	1	6–10 reps	@9
		1	6–10 reps	@10
5	AD Press	1	8–12 reps	@9
		1	8–12 reps	@10
6	Deficit Bent-Over Row (Barbell)	1	8–12 reps	@9
		1	8–12 reps	@10
Superset
7A	Seated Dumbbell Lateral Raise	2	8–12 reps	@10
7B	Incline Hammer Curls	2	8–12 reps	@10
Superset
8A	Dual-Rope Pushdowns	2	8–12 reps	@10
8B	Rear Delt Fly (Cable)	2	8–12 reps	@10
Superset
9A	Single Arm Overhead Tricep Extension (Cable)	2	8–12 reps	@10
9B	Strict Curls (Ez-Bar)	2	8–12 reps	@10

Weeks 2–16 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Beef Cannon Bobby Protocol Full-Body 3/a Week is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 16 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 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.

Beef Cannon Bobby Protocol Full-Body 3/a Week is structured around 3 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 16 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Beef Cannon Bobby Protocol Full-Body 3/a Week 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.

Get started

1,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.

Auto-progressionWeights and targets update automatically based on how you perform.

Coaching notesBuilt-in cues from the creator inside every workout session.

Progress trackingLog every set and see your strength gains over weeks and months.

Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.

Free on iOS & Android