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Cannons PROGRAM

by Mark maynard

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
    Sep 28, 2025 09:57
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
17.3%
Glutes
14.1%
Chest
13.1%
Triceps
11.1%
Hamstrings
10.2%
Front Delts
6.8%
Upper Back
5.4%
Lower Back
5%
Lats
4.2%
Abs
4.2%
Adductors
3.2%
Middle Delts
2%
Biceps
1.9%
Rear Delts
1.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
81%
2
Long Pause Bench Press
3
5 reps
75%
3
Bench Press (Close Grip)
3
8 reps
RPE 7
4
Dip (Weighted)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
5
Bent Over Row (Dumbbell)
3
12 reps
RPE 7
6
Face Pull
2
15 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4 reps
83.5%
2
Long Pause Bench Press
3
4 reps
77.5%
3
Bench Press (Close Grip)
3
8 reps
RPE 7
4
Dip (Weighted)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
5
Bent Over Row (Dumbbell)
3
12 reps
RPE 7
6
Face Pull
2
15 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
86%
2
Long Pause Bench Press
3
3 reps
80%
3
Bench Press (Close Grip)
3
8 reps
RPE 7
4
Dip (Weighted)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
5
Bent Over Row (Dumbbell)
3
12 reps
RPE 7
6
Face Pull
2
15 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2 reps
88.5%
2
Long Pause Bench Press
3
2 reps
85%
3
Bench Press (Close Grip)
3
8 reps
RPE 7
4
Dip (Weighted)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
5
Bent Over Row (Dumbbell)
3
12 reps
RPE 7
6
Face Pull
2
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4 reps
RPE 7
2
Squat (Barbell)
2
5 reps
78%
3
Deadlift (Deficit)
4
4 reps
70%
4
Hack Squat
3
12 reps
RPE 7.5
5
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4 reps
RPE 7.5
2
Squat (Barbell)
3
5 reps
78%
3
Deadlift (Deficit)
4
3 reps
75%
4
Hack Squat
1
2
12 reps
12 reps
-
RPE 7.5
5
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4 reps
RPE 8.5
2
Squat (Barbell)
4
5 reps
78%
3
Deadlift (Deficit)
5
2 reps
79%
4
Hack Squat
3
12 reps
RPE 7.5
5
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4 reps
RPE 9-9.5
2
Squat (Barbell)
5
5 reps
78%
3
Deadlift (Deficit)
4
2 reps
85%
4
Hack Squat
3
12 reps
RPE 7.5
5
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
62.5%
2
Incline Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Rolling Tricep Extension (Dumbbell)
3
12 reps
RPE 7
4
Pull-Up (Weighted)
4
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
65%
2
Incline Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Rolling Tricep Extension (Dumbbell)
3
12 reps
RPE 7
4
Pull-Up (Weighted)
4
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
67.5%
2
Incline Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Rolling Tricep Extension (Dumbbell)
3
12 reps
RPE 7
4
Pull-Up (Weighted)
4
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
70%
2
Incline Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Rolling Tricep Extension (Dumbbell)
3
12 reps
RPE 7
4
Pull-Up (Weighted)
4
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 7
2
Deadlift (Barbell)
2
4 reps
78%
3
Squat (Paused)
5
3 reps
67%
4
Back Extension (Weighted)
3
8 reps
RPE 8
5
Leg Extension
2
12 reps
RPE 8
6
Cossack Squat
3
8 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 7.5
2
Deadlift (Barbell)
3
4 reps
78%
3
Squat (Paused)
5
3 reps
69%
4
Back Extension (Weighted)
3
8 reps
RPE 8
5
Leg Extension
2
12 reps
RPE 8
6
Cossack Squat
3
8 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 8.5
2
Deadlift (Barbell)
4
4 reps
78%
3
Squat (Paused)
5
3 reps
72%
4
Back Extension (Weighted)
3
8 reps
RPE 8
5
Leg Extension
2
12 reps
RPE 8
6
Cossack Squat
3
8 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 9-9.5
2
Deadlift (Barbell)
4
4 reps
78%
3
Squat (Paused)
4
3 reps
75%
4
Back Extension (Weighted)
3
8 reps
RPE 8
5
Leg Extension
2
12 reps
RPE 8
6
Cossack Squat
3
8 reps
RPE 6.5
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
5 Reps
81%
2
Long Pause Bench Press
3 Sets
5 Reps
75%
3
Bench Press (Close Grip)
3 Sets
8 Reps
@7
4
Dip (Weighted)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@7
@8
5
Bent Over Row (Dumbbell)
3 Sets
12 Reps
@7
6
Face Pull
2 Sets
15 Reps
@6.5
Day 3
1
Bench Press (Barbell)
8 Sets
3 Reps
62.5%
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6.5
@7.5
@8.5
3
Rolling Tricep Extension (Dumbbell)
3 Sets
12 Reps
@7
4
Pull-Up (Weighted)
4 Sets
12 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@7
Day 4
1
Deadlift (Barbell)
1 Set
2 Reps
@7
2
Deadlift (Barbell)
2 Sets
4 Reps
78%
3
Squat (Paused)
5 Sets
3 Reps
67%
4
Back Extension (Weighted)
3 Sets
8 Reps
@8
5
Leg Extension
2 Sets
12 Reps
@8
6
Cossack Squat
3 Sets
8 Reps
@6.5
Day 2
1
Squat (Barbell)
1 Set
4 Reps
@7
2
Squat (Barbell)
2 Sets
5 Reps
78%
3
Deadlift (Deficit)
4 Sets
4 Reps
70%
4
Hack Squat
3 Sets
12 Reps
@7.5
5
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@7