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Buccaneers fire the cannons

by Neal Z.
1 athletes joined

Program Description

**Buccaneers Fire the Cannons** is a dynamic 6-week workout program designed to ignite your strength and endurance. With a commitment of 24 days, you'll engage in a variety of lower and upper body exercises, including barbell box squats, dumbbell floor presses, and explosive box jumps. Sled pushes are done 5 sets of 20meters, weight is your bodyweight x 1.5 and sprints are done at 70% for 15 seconds, rest 1minute. Each session is tailored to challenge your muscles with increasing intensity, ensuring you build power and resilience. Get ready to unleash your potential and fire up your fitness journey!

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Athletics, Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 02, 2026 08:16
  • Last Edited
    Jan 02, 2026 09:30
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
10.1%
Glutes
9.9%
Front Delts
9.4%
Hamstrings
8.9%
Triceps
8.8%
Chest
7.5%
Upper Back
5.7%
Biceps
4.7%
Lower Back
4.2%
Other
4.2%
Forearms
3.9%
Middle Delts
3.6%
Abs
3.3%
Lats
2.9%
Neck
2.6%
Adductors
2.1%
Rear Delts
1.6%
Abductors
1.6%
Calves
1.6%
Olympic
1.6%
Full-Body
1.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
1
1
1
1
6 reps
1 reps
1 reps
1 reps
2 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
RPE 10
2
Good Morning
1
1
1
1
1
6 reps
3 reps
1 reps
1 reps
2 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
3
Lunge (Dumbbell)
3
10 reps
RPE 9
4
Sled Push
5
20 reps
RPE 9
5
Hyperextension
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
1
1
1
1
6 reps
1 reps
1 reps
1 reps
2 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
RPE 10
2
Good Morning
1
1
1
1
1
6 reps
3 reps
1 reps
1 reps
2 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
3
Lunge (Dumbbell)
3
10 reps
RPE 9
4
Sled Push
5
20 reps
RPE 9
5
Hyperextension
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
1
1
1
1
6 reps
1 reps
1 reps
1 reps
2 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
RPE 10
2
Good Morning
1
1
1
1
1
6 reps
3 reps
1 reps
1 reps
2 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
3
Lunge (Dumbbell)
3
10 reps
RPE 9
4
Sled Push
5
20 reps
RPE 9
5
Hyperextension
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
1
1
1
1
6 reps
1 reps
1 reps
1 reps
2 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
RPE 10
2
Good Morning
1
1
1
1
1
6 reps
3 reps
1 reps
1 reps
2 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
3
Lunge (Dumbbell)
3
10 reps
RPE 9
4
Sled Push
5
20 reps
RPE 9
5
Hyperextension
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
1
1
1
1
6 reps
1 reps
1 reps
1 reps
2 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
RPE 10
2
Good Morning
1
1
1
1
1
6 reps
3 reps
1 reps
1 reps
2 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
3
Lunge (Dumbbell)
3
10 reps
RPE 9
4
Sled Push
5
20 reps
RPE 9
5
Hyperextension
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
1
1
1
1
6 reps
1 reps
1 reps
1 reps
2 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
RPE 10
2
Good Morning
1
1
1
1
1
6 reps
3 reps
1 reps
1 reps
2 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
3
Lunge (Dumbbell)
3
10 reps
RPE 9
4
Sled Push
5
20 reps
RPE 9
5
Hyperextension
3
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
1
1
1
1
1
8 reps
6 reps
1 reps
1 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
1
1
1
8 reps
6 reps
2 reps
2 reps
2 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
3
Dip (Weighted)
1
1
1
1
1
8 reps
5 reps
1 reps
1 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
4
Pendlay Row
4
8 reps
RPE 8
5
Hammer Curl (Dumbbell)
4
10 reps
RPE 8.5
6
Farmer's Walk (Weighted)
3
20 mins
RPE 9.5
7
Neck Curl
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
1
1
1
1
1
8 reps
6 reps
1 reps
1 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
1
1
1
8 reps
6 reps
2 reps
2 reps
2 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
3
Dip (Weighted)
1
1
1
1
1
8 reps
5 reps
1 reps
1 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
4
Pendlay Row
4
8 reps
RPE 8
5
Hammer Curl (Dumbbell)
4
10 reps
RPE 8.5
6
Farmer's Walk (Weighted)
3
20 mins
RPE 9.5
7
Neck Curl
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
1
1
1
1
1
8 reps
6 reps
1 reps
1 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
1
1
1
8 reps
6 reps
2 reps
2 reps
2 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
3
Dip (Weighted)
1
1
1
1
1
8 reps
5 reps
1 reps
1 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
4
Pendlay Row
4
8 reps
RPE 8
5
Hammer Curl (Dumbbell)
4
10 reps
RPE 8.5
6
Farmer's Walk (Weighted)
3
20 mins
RPE 9.5
7
Neck Curl
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
1
1
1
1
1
8 reps
6 reps
1 reps
1 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
1
1
1
8 reps
6 reps
2 reps
2 reps
2 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
3
Dip (Weighted)
1
1
1
1
1
8 reps
5 reps
1 reps
1 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
4
Pendlay Row
4
8 reps
RPE 8
5
Hammer Curl (Dumbbell)
4
10 reps
RPE 8.5
6
Farmer's Walk (Weighted)
3
20 mins
RPE 9.5
7
Neck Curl
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
1
1
1
1
1
8 reps
6 reps
1 reps
1 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
1
1
1
8 reps
6 reps
2 reps
2 reps
2 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
3
Dip (Weighted)
1
1
1
1
1
8 reps
5 reps
1 reps
1 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
4
Pendlay Row
4
8 reps
RPE 8
5
Hammer Curl (Dumbbell)
4
10 reps
RPE 8.5
6
Farmer's Walk (Weighted)
3
20 mins
RPE 9.5
7
Neck Curl
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
1
1
1
1
1
8 reps
6 reps
1 reps
1 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
1
1
1
8 reps
6 reps
2 reps
2 reps
2 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
3
Dip (Weighted)
1
1
1
1
1
8 reps
5 reps
1 reps
1 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
4
Pendlay Row
4
8 reps
RPE 8
5
Hammer Curl (Dumbbell)
4
10 reps
RPE 8.5
6
Farmer's Walk (Weighted)
3
20 mins
RPE 9.5
7
Neck Curl
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pogo Jump
4
12 reps
RPE 8
2
Box Jump
5
3 reps
RPE 8
3
Box Squat (Barbell)
9
2 reps
RPE 8
4
Glute-Ham Raise
3
12 reps
RPE 8
5
Sprint
8
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pogo Jump
4
12 reps
RPE 8
2
Box Jump
5
3 reps
RPE 8
3
Box Squat (Barbell)
9
2 reps
RPE 8
4
Glute-Ham Raise
3
12 reps
RPE 8
5
Sprint
8
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pogo Jump
4
12 reps
RPE 8
2
Box Jump
5
3 reps
RPE 8
3
Box Squat (Barbell)
9
2 reps
RPE 8
4
Glute-Ham Raise
3
12 reps
RPE 8
5
Sprint
8
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pogo Jump
4
12 reps
RPE 8
2
Box Jump
5
3 reps
RPE 8
3
Box Squat (Barbell)
9
2 reps
RPE 8
4
Glute-Ham Raise
3
12 reps
RPE 8
5
Sprint
8
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pogo Jump
4
12 reps
RPE 8
2
Box Jump
5
3 reps
RPE 8
3
Box Squat (Barbell)
9
2 reps
RPE 8
4
Glute-Ham Raise
3
12 reps
RPE 8
5
Sprint
8
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pogo Jump
4
12 reps
RPE 8
2
Box Jump
5
3 reps
RPE 8
3
Box Squat (Barbell)
9
2 reps
RPE 8
4
Glute-Ham Raise
3
12 reps
RPE 8
5
Sprint
8
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
15 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 7.5
3
Shrug (Dumbbell)
4
15 reps
RPE 8
4
Upright Row (Barbell)
3
12 reps
RPE 8
5
Bicep Curl (Barbell)
4
12 reps
RPE 8
6
Tricep Pushdown (Cable)
1
100 reps
RPE 7.5
7
Pallof Press
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
15 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 7.5
3
Shrug (Dumbbell)
4
15 reps
RPE 8
4
Upright Row (Barbell)
3
12 reps
RPE 8
5
Bicep Curl (Barbell)
4
12 reps
RPE 8
6
Tricep Pushdown (Cable)
1
100 reps
RPE 7.5
7
Pallof Press
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
15 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 7.5
3
Shrug (Dumbbell)
4
15 reps
RPE 8
4
Upright Row (Barbell)
3
12 reps
RPE 8
5
Bicep Curl (Barbell)
4
12 reps
RPE 8
6
Tricep Pushdown (Cable)
1
100 reps
RPE 7.5
7
Pallof Press
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
15 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 7.5
3
Shrug (Dumbbell)
4
15 reps
RPE 8
4
Upright Row (Barbell)
3
12 reps
RPE 8
5
Bicep Curl (Barbell)
4
12 reps
RPE 8
6
Tricep Pushdown (Cable)
1
100 reps
RPE 7.5
7
Pallof Press
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
15 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 7.5
3
Shrug (Dumbbell)
4
15 reps
RPE 8
4
Upright Row (Barbell)
3
12 reps
RPE 8
5
Bicep Curl (Barbell)
4
12 reps
RPE 8
6
Tricep Pushdown (Cable)
1
100 reps
RPE 7.5
7
Pallof Press
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
15 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 7.5
3
Shrug (Dumbbell)
4
15 reps
RPE 8
4
Upright Row (Barbell)
3
12 reps
RPE 8
5
Bicep Curl (Barbell)
4
12 reps
RPE 8
6
Tricep Pushdown (Cable)
1
100 reps
RPE 7.5
7
Pallof Press
3
12 reps
RPE 8
Week 1
1 / 6 Weeks
Day 1
1
Box Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
1 Reps
1 Reps
1 Reps
2 Reps
@7
@7.5
@8
@9
@10
2
Good Morning
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
3 Reps
1 Reps
1 Reps
2 Reps
@6
@7
@8
@9
@10
3
Lunge (Dumbbell)
3 Sets
10 Reps
@9
4
Sled Push
5 Sets
20 Reps
@9
5
Hyperextension
3 Sets
15 Reps
@8.5
Day 2
1
Floor Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
1 Reps
1 Reps
3 Reps
@6
@7
@8
@9
@9.5
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
2 Reps
2 Reps
2 Reps
@7
@7.5
@8
@8.5
@9
3
Dip (Weighted)
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
1 Reps
1 Reps
3 Reps
@6
@7
@8
@9
@10
4
Pendlay Row
4 Sets
8 Reps
@8
5
Hammer Curl (Dumbbell)
4 Sets
10 Reps
@8.5
6
Farmer's Walk (Weighted)
3 Sets
20 mins
@9.5
7
Neck Curl
3 Sets
15 Reps
@8
Day 3
1
Pogo Jump
4 Sets
12 Reps
@8
2
Box Jump
5 Sets
3 Reps
@8
3
Box Squat (Barbell)
9 Sets
2 Reps
@8
4
Glute-Ham Raise
3 Sets
12 Reps
@8
5
Sprint
8 Sets
15 mins
-
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
15 Reps
@8
2
Seated Shoulder Press (Dumbbell)
3 Sets
15 Reps
@7.5
3
Shrug (Dumbbell)
4 Sets
15 Reps
@8
4
Upright Row (Barbell)
3 Sets
12 Reps
@8
5
Bicep Curl (Barbell)
4 Sets
12 Reps
@8
6
Tricep Pushdown (Cable)
1 Set
100 Reps
@7.5
7
Pallof Press
3 Sets
12 Reps
@8