Cannons PROGRAM

by Mark maynard

3 athletes joined

Program Description

Improve SBD

Program Overview

Level
Novice, Intermediate
Goal
Powerlifting
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
100 minutes
Created
Sep 26, 2025 11:27
Last Edited
Oct 07, 2025 09:21

Summary

Unleash your strength with the Cannons PROGRAM, a dynamic 4-week training regimen designed for serious lifters. Committing to 4 days a week, you'll tackle a blend of compound and isolation movements targeting all major muscle groups, including the chest, back, and legs. Each session is structured to optimize intensity and volume, ensuring you build muscle and power effectively. With a focus on proper form and progressive overload, this program is your roadmap to achieving impressive gains in strength and physique. Get ready to elevate your training!

Muscle Engagement

Front

Back

MuscleSet

Quadriceps

16.5%

Glutes

13.3%

Chest

12.8%

Triceps

10.9%

Hamstrings

10%

Front Delts

6.6%

Upper Back

5.3%

Abs

4.5%

Biceps

4.4%

Lower Back

4.1%

Lats

4.1%

Adductors

3.6%

Middle Delts

1.9%

Rear Delts

1.4%

Forearms

0.5%

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

Bench Press (Barbell)

5 reps

81%

Long Pause Bench Press

5 reps

75%

Bench Press (Close Grip)

8 reps

RPE 7

Dip (Weighted)

8 reps

RPE 6

RPE 7

RPE 8

Bent Over Row (Dumbbell)

12 reps

RPE 7

Face Pull

15 reps

RPE 6.5

Hammer Curl

15 reps

RPE 8

Day 1

Bench Press (Barbell)

4 reps

83.5%

Long Pause Bench Press

4 reps

77.5%

Bench Press (Close Grip)

8 reps

RPE 7

Dip (Weighted)

8 reps

RPE 6

RPE 7

RPE 8

Bent Over Row (Dumbbell)

12 reps

RPE 7

Face Pull

15 reps

RPE 6.5

Hammer Curl

15 reps

RPE 8

Day 1

Bench Press (Barbell)

3 reps

86%

Long Pause Bench Press

3 reps

80%

Bench Press (Close Grip)

8 reps

RPE 7

Dip (Weighted)

8 reps

RPE 6

RPE 7

RPE 8

Bent Over Row (Dumbbell)

12 reps

RPE 7

Face Pull

15 reps

RPE 6.5

Hammer Curl

15 reps

RPE 8

Day 1

Bench Press (Barbell)

2 reps

88.5%

Long Pause Bench Press

2 reps

85%

Bench Press (Close Grip)

8 reps

RPE 7

Dip (Weighted)

8 reps

RPE 6

RPE 7

RPE 8

Bent Over Row (Dumbbell)

12 reps

RPE 7

Face Pull

15 reps

RPE 6.5

Hammer Curl

15 reps

RPE 8

Day 2

Squat (Barbell)

4 reps

RPE 7

Squat (Barbell)

5 reps

78%

Deadlift (Deficit)

4 reps

70%

Goblet Squat

12 reps

RPE 7.5

Bulgarian Split Squat (Dumbbell)

10 reps

RPE 7

Day 2

Squat (Barbell)

4 reps

RPE 7.5

Squat (Barbell)

5 reps

78%

Deadlift (Deficit)

3 reps

75%

Goblet Squat

12 reps

RPE 7.5

Bulgarian Split Squat (Dumbbell)

10 reps

RPE 7

Day 2

Squat (Barbell)

4 reps

RPE 8.5

Squat (Barbell)

5 reps

78%

Deadlift (Deficit)

2 reps

79%

Goblet Squat

12 reps

RPE 7.5

Bulgarian Split Squat (Dumbbell)

10 reps

RPE 7

Day 2

Squat (Barbell)

4 reps

RPE 9-9.5

Squat (Barbell)

5 reps

78%

Deadlift (Deficit)

2 reps

85%

Goblet Squat

12 reps

RPE 7.5

Bulgarian Split Squat (Dumbbell)

10 reps

RPE 7

Day 3

Bench Press (Barbell)

3 reps

62.5%

Incline Bench Press (Barbell)

8 reps

RPE 6.5

RPE 7.5

RPE 8.5

Rolling Tricep Extension (Dumbbell)

12 reps

RPE 7

Pull-Up (Weighted)

12 reps

RPE 8

Lateral Raise (Dumbbell)

12 reps

RPE 7

Day 3

Bench Press (Barbell)

3 reps

65%

Incline Bench Press (Barbell)

8 reps

RPE 6.5

RPE 7.5

RPE 8.5

Rolling Tricep Extension (Dumbbell)

12 reps

RPE 7

Pull-Up (Weighted)

12 reps

RPE 8

Lateral Raise (Dumbbell)

12 reps

RPE 7

Day 3

Bench Press (Barbell)

3 reps

67.5%

Incline Bench Press (Barbell)

8 reps

RPE 6.5

RPE 7.5

RPE 8.5

Rolling Tricep Extension (Dumbbell)

12 reps

RPE 7

Pull-Up (Weighted)

12 reps

RPE 8

Lateral Raise (Dumbbell)

12 reps

RPE 7

Day 3

Bench Press (Barbell)

3 reps

70%

Incline Bench Press (Barbell)

8 reps

RPE 6.5

RPE 7.5

RPE 8.5

Rolling Tricep Extension (Dumbbell)

12 reps

RPE 7

Pull-Up (Weighted)

12 reps

RPE 8

Lateral Raise (Dumbbell)

12 reps

RPE 7

Day 4

Deadlift (Barbell)

2 reps

RPE 7

Deadlift (Barbell)

4 reps

78%

Squat (Paused)

3 reps

67%

Back Extension (Weighted)

8 reps

RPE 8

Leg Extension

12 reps

RPE 8

Cossack Squat

8 reps

RPE 6.5

Day 4

Deadlift (Barbell)

2 reps

RPE 7.5

Deadlift (Barbell)

4 reps

78%

Squat (Paused)

3 reps

69%

Back Extension (Weighted)

8 reps

RPE 8

Leg Extension

12 reps

RPE 8

Cossack Squat

8 reps

RPE 6.5

Day 4

Deadlift (Barbell)

2 reps

RPE 8.5

Deadlift (Barbell)

4 reps

78%

Squat (Paused)

3 reps

72%

Back Extension (Weighted)

8 reps

RPE 8

Leg Extension

12 reps

RPE 8

Cossack Squat

8 reps

RPE 6.5

Day 4

Deadlift (Barbell)

2 reps

RPE 9-9.5

Deadlift (Barbell)

4 reps

78%

Squat (Paused)

3 reps

75%

Back Extension (Weighted)

8 reps

RPE 8

Leg Extension

12 reps

RPE 8

Cossack Squat

8 reps

RPE 6.5

Day 4

Deadlift (Barbell)

1 Set

2 Reps

Deadlift (Barbell)

2 Sets

4 Reps

78%

Squat (Paused)

5 Sets

3 Reps

67%

Back Extension (Weighted)

3 Sets

8 Reps

Leg Extension

2 Sets

12 Reps

Cossack Squat

3 Sets

8 Reps

@6.5

Day 1

Bench Press (Barbell)

1 Set

5 Reps

81%

Long Pause Bench Press

3 Sets

5 Reps

75%

Bench Press (Close Grip)

3 Sets

8 Reps

Dip (Weighted)

1 Set

8 Reps

Bent Over Row (Dumbbell)

3 Sets

12 Reps

Face Pull

2 Sets

15 Reps

@6.5

Hammer Curl

4 Sets

15 Reps

Day 2

Squat (Barbell)

1 Set

4 Reps

Squat (Barbell)

2 Sets

5 Reps

78%

Deadlift (Deficit)

4 Sets

4 Reps

70%

Goblet Squat

3 Sets

12 Reps

@7.5

Bulgarian Split Squat (Dumbbell)

3 Sets

10 Reps

Day 3

Bench Press (Barbell)

8 Sets

3 Reps

62.5%

Incline Bench Press (Barbell)

1 Set

8 Reps

@6.5

@7.5

@8.5

Rolling Tricep Extension (Dumbbell)

3 Sets

12 Reps

Pull-Up (Weighted)

4 Sets

12 Reps

Lateral Raise (Dumbbell)

3 Sets

12 Reps