All LevelsFree

Beef Cannon Generator

A program for all experience levels emphasizing arms and delts.

Tal R.· Aug 2024

1athletes running this program

iOS & Android

Overview

Length

12 weeks

Days / week

5 days

Level

Beginner, Intermediate, Advanced

Goal

Muscle, Women's

Equipment

Garage Gym

Session length

60 min

This is a fridge assembly guide. The program focuses on general strength for all movement patterns with medium low reps on compounds and lots of isolations to create beef cannon arms and boulder shoulders alongside preserving or even growing the torso and leg muscles. The sets written are not final and open to change for your goals and volume tolerance This program is inspired by geoffrey verity schofield the natty arms goat 🐐. The program uses double progression on all movements, undulating between intensity and volume requiring less deloads in the long term and maybe producing less soreness overall. Don't be worried if you're not super sore the first couple of weeks, it will catch up to you. Eat to support your training, this program is pretty high volume and requires some work capacity. The supersets written are meant as alternating the movements and resting between them, so dont just superset compunds, the isolations are more forgiving. Good luck to anyone trying it.

Who it's for

Athletes of all experience levels

Athletes focused on building muscle size

Athletes who can train 5 days per week

Athletes who train in a garage gym (barbell, rack, and basic free weights)

Muscle engagement

Front

Back

Triceps

13.3%

Front Delts

10.1%

Upper Back

8.9%

Biceps

8.2%

Abs

7.6%

Hamstrings

Chest

6.3%

Middle Delts

6.3%

Quadriceps

6.3%

Glutes

5.7%

Lats

5.1%

Rear Delts

4.4%

Forearms

4.4%

Calves

3.8%

Adductors

1.3%

Lower Back

1.3%

Week 1 Workouts

#	Exercise	Sets	Reps
Superset
1A	Bench Press (Close Grip)	3	6–8 reps
1B	Pull-Up (Neutral Grip, Weighted)	3	8–10 reps
Superset
2A	AD Press	3	8–12 reps
2B	Chest Fly (Dumbbell)	2	8–12 reps
Superset
3A	Spider Curl	2	8–15 reps
3B	Tricep Rope Push Down (Cable)	2	8–15 reps
Superset
4A	Lateral Raise (Dumbbell)	2	8–15 reps
4B	Rear Delt Fly (Chest Supported)	2	10–20 reps

#	Exercise	Sets	Reps
1	High Bar Squat (Barbell)	2	6–8 reps
2	Romanian Deadlift (Barbell)	2	6–8 reps
Superset
3A	Chest Supported Row (Dumbbell)	2	8–12 reps
3B	Sissy Squat Weighted	2	8–12 reps
Superset
4A	Walking Lunge (Dumbbell)	2	10–20 reps
4B	Hanging Leg Raise	2	8–12 reps
4C	Standing Calf Raise	3	10–15 reps

#	Exercise	Sets	Reps
Superset
1A	Incline Bench Press (Barbell)	3	6–8 reps
1B	Lat Pulldown (Neutral Grip)	3	8–12 reps
Superset
2A	Bench Press (Dumbbell)	2	8–10 reps
2B	Upright Row (Barbell)	1	8–12 reps
		1	15–20 reps
Superset
3A	Preacher Curl (Dumbbell)	1	8–12 reps
		1	15–20 reps
3B	Skull Crusher (Dumbbell)	1	8–12 reps
		1	15–20 reps
Superset
4A	Hammer Curl	2	8–15 reps
4B	Overhead Tricep Extension (Cable)	2	8–15 reps

#	Exercise	Sets	Reps
1	Split Squat (Dumbbell)	2	6–10 reps
2	Romanian Deadlift (Barbell)	2	8–12 reps
3	Lying Cable Row	2	8–12 reps
Superset
4A	Power Shrug	2	8–12 reps
4B	Leg Curl	2	8–12 reps
Superset
5A	Standing Calf Raise	3	8–12 reps
5B	Cable Crunch	3	8–12 reps

#	Exercise	Sets	Reps
Superset
1A	Bicep Curl (Cable)	2	8–12 reps
1B	V-Handle Tricep Pushdown (Cable)	2	8–12 reps
Superset
2A	Incline Curl (Dumbbell)	2	12–15 reps
2B	Overhead Extension (EZ Bar)	2	12–15 reps
Superset
3A	Lateral Raise (Dumbbell)	2	12–15 reps
3B	Lying Leg Raise	2	15–20 reps
3C	Y Raise	2	15–20 reps
Superset
4A	Wrist Curls	2	15–20 reps
4B	Wrist Extension	2	15–20 reps

Weeks 2–12 are in the app

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

Common questions

Yes, Beef Cannon Generator 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.

This program is built around a garage 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 60 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 Generator is structured around 5 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 12 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 Generator 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

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