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Cannon Program block 3

by Mark maynard

Program Description

Get my bro strong

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    100 minutes
  • Created
    Nov 08, 2025 09:42
  • Last Edited
    Nov 09, 2025 06:03
Muscle Engagement
Front
Back
MuscleSet
Chest
16.3%
Triceps
15%
Quadriceps
13.1%
Hamstrings
11.6%
Front Delts
9.3%
Glutes
8.2%
Upper Back
4.7%
Middle Delts
4.2%
Biceps
4.2%
Abs
4%
Lats
3.8%
Lower Back
2.9%
Adductors
1.3%
Abductors
0.4%
Rear Delts
0.4%
Forearms
0.4%
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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
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 6.5
2
Bench Press (Barbell)
4
6 reps
75%
3
Spoto Press
3
8 reps
70%
4
JM Press (Dumbbell)
3
8 reps
RPE 7.5
5
Rolling Tricep Extension (Dumbbell)
3
12 reps
RPE 7
6
Lateral Raise (Cable)
3
15 reps
RPE 6.5
7
Lat Pulldown
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 7.5
2
Bench Press (Barbell)
5
5 reps
77%
3
Spoto Press
3
8 reps
72%
4
JM Press (Dumbbell)
3
8 reps
RPE 7.5
5
Rolling Tricep Extension (Dumbbell)
3
12 reps
RPE 7
6
Lateral Raise (Cable)
3
15 reps
RPE 6.5
7
Lat Pulldown
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8.5
2
Bench Press (Barbell)
6
4 reps
79%
3
Spoto Press
3
8 reps
74%
4
JM Press (Dumbbell)
3
8 reps
RPE 7.5
5
Rolling Tricep Extension (Dumbbell)
3
12 reps
RPE 7
6
Lateral Raise (Cable)
3
15 reps
RPE 6.5
7
Lat Pulldown
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 7
2
Bench Press (Barbell)
4
6 reps
76.5%
3
Spoto Press
3
8 reps
71%
4
JM Press (Dumbbell)
3
8 reps
RPE 7.5
5
Rolling Tricep Extension (Dumbbell)
3
12 reps
RPE 7
6
Lateral Raise (Cable)
3
15 reps
RPE 6.5
7
Lat Pulldown
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2
Bench Press (Barbell)
5
5 reps
78.5%
3
Spoto Press
3
8 reps
73%
4
JM Press (Dumbbell)
3
8 reps
RPE 7.5
5
Rolling Tricep Extension (Dumbbell)
3
12 reps
RPE 7
6
Lateral Raise (Cable)
3
15 reps
RPE 6.5
7
Lat Pulldown
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 9.5
2
Bench Press (Barbell)
6
4 reps
80.5%
3
Spoto Press
3
8 reps
75%
4
JM Press (Dumbbell)
3
8 reps
RPE 7.5
5
Rolling Tricep Extension (Dumbbell)
3
12 reps
RPE 7
6
Lateral Raise (Cable)
3
15 reps
RPE 6.5
7
Lat Pulldown
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
RPE 6.5
2
Squat (Barbell)
2
4 reps
81%
3
Deadlift (Deficit)
1
1 reps
RPE 8
4
Deadlift (Deficit)
3
5 reps
73%
5
Glute-Ham Raise
3
8-15 reps
RPE 7
6
Pallof Press
3
15 reps
RPE 6.5
7
Leg Extension
3
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
RPE 7.5
2
Squat (Barbell)
3
4 reps
81%
3
Deadlift (Deficit)
1
1 reps
RPE 8-8.5
4
Deadlift (Deficit)
3
5 reps
76%
5
Glute-Ham Raise
3
8-15 reps
RPE 7
6
Pallof Press
3
15 reps
RPE 6.5
7
Leg Extension
3
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
RPE 8.5
2
Squat (Barbell)
4
4 reps
81%
3
Deadlift (Deficit)
1
1 reps
RPE 8-8.5
4
Deadlift (Deficit)
3
5 reps
79%
5
Glute-Ham Raise
3
8-15 reps
RPE 7
6
Pallof Press
3
15 reps
RPE 6.5
7
Leg Extension
3
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2 reps
RPE 6.5
2
Squat (Barbell)
2
3 reps
85%
3
Deadlift (Deficit)
1
1 reps
RPE 7
4
Deadlift (Deficit)
3
5 reps
74%
5
Glute-Ham Raise
3
8-15 reps
RPE 7
6
Pallof Press
3
15 reps
RPE 6.5
7
Leg Extension
3
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2 reps
RPE 8
2
Squat (Barbell)
3
3 reps
85%
3
Deadlift (Deficit)
1
1 reps
RPE 8-8.5
4
Deadlift (Deficit)
3
5 reps
77%
5
Glute-Ham Raise
3
8-15 reps
RPE 7
6
Pallof Press
3
15 reps
RPE 6.5
7
Leg Extension
3
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2 reps
RPE 9.5
2
Squat (Barbell)
4
3 reps
85%
3
Deadlift (Deficit)
1
1 reps
RPE 8-8.5
4
Deadlift (Deficit)
3
5 reps
80%
5
Glute-Ham Raise
3
8-15 reps
RPE 7
6
Pallof Press
3
15 reps
RPE 6.5
7
Leg Extension
3
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
9
3 reps
75%
2
Dip (Bodyweight)
3
AMRAP
RPE 8
3
Chest Fly (Dumbbell)
3
12 reps
RPE 7
4
Upright Row (Cable)
3
15 reps
RPE 6.5
5
Tricep Pushdown (Cable)
3
15 reps
RPE 6.5
6
Hammer Curl
3
15 reps
RPE 6.5
7
Seated Row (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
9
3 reps
75%
2
Dip (Bodyweight)
3
AMRAP
RPE 8
3
Chest Fly (Dumbbell)
3
12 reps
RPE 7
4
Upright Row (Cable)
3
15 reps
RPE 6.5
5
Tricep Pushdown (Cable)
3
15 reps
RPE 6.5
6
Hammer Curl
3
15 reps
RPE 6.5
7
Seated Row (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
9
3 reps
85%
2
Dip (Bodyweight)
3
AMRAP
RPE 8
3
Chest Fly (Dumbbell)
3
12 reps
RPE 7
4
Upright Row (Cable)
3
15 reps
RPE 6.5
5
Tricep Pushdown (Cable)
3
15 reps
RPE 6.5
6
Hammer Curl
3
15 reps
RPE 6.5
7
Seated Row (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
3 reps
77%
2
Dip (Bodyweight)
3
AMRAP
RPE 8
3
Chest Fly (Dumbbell)
3
12 reps
RPE 7
4
Upright Row (Cable)
3
15 reps
RPE 6.5
5
Tricep Pushdown (Cable)
3
15 reps
RPE 6.5
6
Hammer Curl
3
15 reps
RPE 6.5
7
Seated Row (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
3 reps
82%
2
Dip (Bodyweight)
3
AMRAP
RPE 8
3
Chest Fly (Dumbbell)
3
12 reps
RPE 7
4
Upright Row (Cable)
3
15 reps
RPE 6.5
5
Tricep Pushdown (Cable)
3
15 reps
RPE 6.5
6
Hammer Curl
3
15 reps
RPE 6.5
7
Seated Row (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
3 reps
87%
2
Dip (Bodyweight)
3
AMRAP
RPE 8
3
Chest Fly (Dumbbell)
3
12 reps
RPE 7
4
Upright Row (Cable)
3
15 reps
RPE 6.5
5
Tricep Pushdown (Cable)
3
15 reps
RPE 6.5
6
Hammer Curl
3
15 reps
RPE 6.5
7
Seated Row (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 6.5
2
Deadlift (Barbell)
2
3 reps
83%
3
Front Squat (Barbell)
3
5 reps
73%
4
Leg Press
3
10 reps
RPE 7
5
Leg Curl
3
25 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 7.5
2
Deadlift (Barbell)
3
3 reps
83%
3
Front Squat (Barbell)
3
5 reps
76%
4
Leg Press
3
10 reps
RPE 7
5
Leg Curl
3
25 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8.5
2
Deadlift (Barbell)
4
3 reps
83%
3
Front Squat (Barbell)
3
5 reps
79%
4
Leg Press
3
10 reps
RPE 7
5
Leg Curl
3
25 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 6.5
2
Deadlift (Barbell)
2
2 reps
86%
3
Tempo Squat (Barbell)
3
5 reps
73%
4
Leg Press
3
10 reps
RPE 7
5
Leg Curl
3
25 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8
2
Deadlift (Barbell)
3
2 reps
86%
3
Tempo Squat (Barbell)
3
5 reps
76%
4
Leg Press
3
10 reps
RPE 7
5
Leg Curl
3
25 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 9.5
2
Deadlift (Barbell)
4
2 reps
86%
3
Tempo Squat (Barbell)
3
5 reps
79%
4
Leg Press
3
10 reps
RPE 7
5
Leg Curl
3
25 reps
RPE 6.5
Week 1
1 / 6 Weeks
Day 4
1
Deadlift (Barbell)
1 Set
1 Reps
@6.5
2
Deadlift (Barbell)
2 Sets
3 Reps
83%
3
Front Squat (Barbell)
3 Sets
5 Reps
73%
4
Leg Press
3 Sets
10 Reps
@7
5
Leg Curl
3 Sets
25 Reps
@6.5
Day 1
1
Bench Press (Barbell)
1 Set
1 Reps
@6.5
2
Bench Press (Barbell)
4 Sets
6 Reps
75%
3
Spoto Press
3 Sets
8 Reps
70%
4
JM Press (Dumbbell)
3 Sets
8 Reps
@7.5
5
Rolling Tricep Extension (Dumbbell)
3 Sets
12 Reps
@7
6
Lateral Raise (Cable)
3 Sets
15 Reps
@6.5
7
Lat Pulldown
3 Sets
12 Reps
@8
Day 3
1
Bench Press (Barbell)
9 Sets
3 Reps
75%
2
Dip (Bodyweight)
3 Sets
AMRAP
@8
3
Chest Fly (Dumbbell)
3 Sets
12 Reps
@7
4
Upright Row (Cable)
3 Sets
15 Reps
@6.5
5
Tricep Pushdown (Cable)
3 Sets
15 Reps
@6.5
6
Hammer Curl
3 Sets
15 Reps
@6.5
7
Seated Row (Cable)
3 Sets
12 Reps
@8
Day 2
1
Squat (Barbell)
1 Set
3 Reps
@6.5
2
Squat (Barbell)
2 Sets
4 Reps
81%
3
Deadlift (Deficit)
1 Set
1 Reps
@8
4
Deadlift (Deficit)
3 Sets
5 Reps
73%
5
Glute-Ham Raise
3 Sets
8-15 Reps
@7
6
Pallof Press
3 Sets
15 Reps
@6.5
7
Leg Extension
3 Sets
20 Reps
@7