Candito 6 Week Program: Spreadsheet + 2026 Guide

The spreadsheet calculates your prescribed work from the maxes and exercise selections you enter. Tap to enlarge.

• Enter your current, realistic maxes.
• Set the required options / accessories.
• Follow the calculated training loads.
• Make your own copy rather than requesting edit access.

To make your own copy: open the sheet, then File → Make a copy, and save it to your Google Drive. Don't request edit access on the shared sheet.

This is a genuine consideration, but it's a programming tradeoff — not "Candito doesn't work for bench." The original balances all three powerlifts rather than emphasizing bench. If bench specialization is the priority, FitFrek's combined Advanced Bench sheet is the more bench-specific option.

The original program is still available through Boostcamp's official partnership with Jonnie. He has since developed newer programming, including a 6 Week 2.0 approach. This page's downloadable spreadsheet covers the original program, so the two shouldn't be mixed together.

• Upper: rows, overhead press, close-grip bench
• Lower: Romanian deadlift, leg press, hamstring curls
• Explosive: box jumps, medicine-ball throws, speed pulls

Pick a few that address your weak points rather than adding everything.

Week 6 gives you three options rather than a single fixed ending:

• Skip Week 6 and start the next cycle using the projected max.
• Use the projected max but take a deload week.
• Use Week 6 to test your 1RM.

Pick based on how recovered you are and whether you want a tested max — follow the program's own instructions rather than an arbitrary max-out.