The Candito program is a 6 week powerlifting peak program.
It's designed by Jonnie Candito and it contains several short training blocks made to improve muscular conditioning, hypertrophy, strength and more.
Trainees commonly report improving their one rep max for squat in this program although it has all 3 main lifts.
Make sure you make a copy of the spreadsheet. For how to save spreadsheet instructions, click here.
The 6 week Candito program is a popular peaking program for powerlifting.
People who run this program are able to see continuous gains from this program.
The most common improvements come with the deadlifts and squats.
There is a variation that helps maximize the bench press as this program doesn't do it for most people, you can find that here: Candito 6 Week + Advanced Bench.
The 6 Week Candito Program, created by powerlifter Jonnie Candito, is a comprehensive strength training regimen designed to improve your one rep max in squat, bench press, and deadlift.
It consists of short training blocks focusing on muscular conditioning, hypertrophy, strength, linear weight increases, acclimation to heavy weights, intensity, and testing.
It's suitable for intermediate to advanced lifters looking to break through plateaus and achieve new personal records.
Candito's program is a 6 week powerlifting peaking program made out of a few short blocks.
It's designed to increase conditioning, muscle size and strength.
While it focuses on all 3 compound lifts, it's often reported to help increase the 1 rep max for squats.
Many recommend this 6 week program to improve squats.
It's also great for deadlifts, but it's specialty seems to be with squats.
Even advanced users will experience great gains from this program.
If you're looking for a bench specific program to use along the Candito 6 Week Program then I recommend this combination, Candito 6 Week + Advanced Bench.
NOTE: Please make a copy by clicking File > Make (requesting edit access is incorrect). For how to save spreadsheet instructions, click here.
(Read above first) SpreadsheetYou can find the program here:
If you want the Candito and advanced bench program then click below:
You can donate to Jonnie here.
You can find the explainer video on the bench press program below:
Johnnie has a summary of the program compiled into a PDF for instructions and info.
Here's some of the notes on optional exercises:
Johnnie provides examples of optional upper body exercises, you can find some of them here:
Lower body exercise examples by Jonnie:
And lastly, Jonnie lists some explosive lower body exercises:
These explosive exercises should be done in 4 reps for each set so each rep should be as explosive as possible.
For any program, it's a good idea to take 5-10 minutes to walk until you feel warm.
After doing that, perform a few light sets of the muscles you're planning to workout.
You should do at least 3-4 warm up sets before your actual workout, and then follow the program's workouts.
You can do 1-2 warm up sets before a specific exercise.
The Candito Program is divided into two main phases: the strength/control phase and the heavy weight phase.
In the strength/control phase, you'll focus on building your base strength and improving your control over the weights.
This phase is all about mastering the fundamentals and setting a strong foundation for the rest of the program.
Next up is the heavy weight phase.
This is where things get intense.
You'll be lifting heavier weights and pushing your body to its limits.
But remember, it's not about how much you lift, but how you lift.
Proper form and control are crucial to prevent injuries and ensure you're effectively targeting the right muscles.
Optional Exercises in the Candito Program
The Candito Program includes a range of optional exercises.
These are low-impact exercises that you can add to your routine when you have the energy after the main work.
They're designed to be flexible and can be tailored to your individual weaknesses.
For example, if you're looking to improve your arm strength, you might add bicep curls or tricep extensions to your routine.
Or if you're focusing on your lower body, you could include exercises like calf raises or leg curls.
Remember, these exercises are optional.
They're there to supplement your training and help you address any specific areas you want to improve.
Maximizing Your Results with the Candito Program
So, how can you get the most out of the Candito Program?
Here are a few tips:
Real-Life Success Stories
Don't just take our word for it.
There are countless individuals who have seen incredible results with the Candito Program.
From breaking personal records to achieving a new level of fitness, the success stories are truly inspiring.
Candito is a 6 week peaking program for powerlifting.
It's made by Jonnie Candito, and is made out of many short training blocks to help with muscular conditioning, strength, muscle and weight increases.
It's especially a good program for increasing squat 1 reps, although it focuses on all compound lifts.
It's made for people who want to increase their 1 rep max for their main lifts.
Even if you're into bodybuilding, you'll find it useful for increasing strength and weights.
You can prevent overtraining by listening to your body and giving it the rest it needs.
Here are some overtraining signs to look out for:
If you ignore these signs and keep exercising, you will eventually hit a plateau and will increase chance of injury.
If you're already experiencing these symptoms, take it slow and don't pushing yourself for at least a week or two.
Who is Jonnie Candito?
Jonnie Candito is a well-known powerlifter who has made a name for himself in the fitness community. He's the creator of the 6 Week Candito Program, a strength training regimen that's gained popularity for its effectiveness in improving one rep maxes.
What are the main goals of the 6 Week Candito Program?
The Candito Program is designed to improve your one rep max in squat, bench press, and deadlift. It focuses on various aspects of fitness, including muscular conditioning, hypertrophy, strength, linear weight increases, acclimation to heavy weights, intensity, and testing.
Is the 6 Week Candito Program suitable for beginners?
While the program can be adapted for beginners, it's primarily designed for intermediate to advanced lifters. Beginners should have a solid foundation of strength training before starting the program.
Can I use the Candito Program for bench press training?
Yes, the program includes bench press training. However, if your primary goal is to improve your bench press, you may want to consider a bench-specific program.
What should I do after completing the 6 Week Candito Program?
After completing the program, you can choose to repeat it or move on to a more advanced program, depending on your goals.
What are the optional exercises in the Candito Program?
The Candito Program includes a range of optional exercises that you can add to your routine. These exercises are low-impact and can be tailored to your weaknesses.
How can I maximize my results with the Candito Program?
To get the most out of the Candito Program, consistency, smart training, and proper nutrition are key. Listen to your body, don't rush the process, and fuel your body with the right nutrients to support recovery and muscle growth.
Are there any real-life success stories with the Candito Program?
Yes, countless individuals have seen incredible results with the Candito Program. The success stories are truly inspiring, from breaking personal records to achieving a new fitness level.
What makes the Candito Program different from other strength training programs?
The Candito Program stands out for its comprehensive structure and focus on various aspects of fitness. It's designed to help you break through plateaus and achieve new personal records, making it a popular choice among intermediate to advanced lifters.
How long does it take to see results with the Candito Program?
The time it takes to see results can vary depending on factors like your starting point, consistency, and nutrition. However, many users report noticeable improvements in strength and conditioning after completing the 6-week program.
The 6 Week Candito Program is a comprehensive strength training regimen that can help you break through plateaus and achieve new personal records.
It's a well-structured program that focuses on various aspects of fitness, from muscular conditioning and hypertrophy to strength and intensity.
While it's particularly beneficial for intermediate to advanced lifters, beginners can also adapt it with proper guidance.
Remember, consistency, smart training, and proper nutrition are key to maximizing your results with this program.
Useful Links
About FitFrekFitFrek operates as an independent platform, offering comprehensive workouts, programs, routines, guides, and unbiased reviews to accelerate your progress. We pride ourselves on our honesty, delivering straightforward and candid insights. FitFrek does not offer medical advice, diagnosis, or treatment services.