NaderFitFrek founder · Former gym trainer · Lifting since 2004/2005
Source note: This guide covers Jonnie Candito’s original six-week strength program. Boostcamp’s implementation is creator-partnered. Direct XLSX downloads are provided below, and Candito 6 Week 2.0 is a separate later program.
Training daysVariable by week; 5 sessions in Weeks 1–2 and 4 in Weeks 3–4, then the block tapers
Main liftsSquat, bench press and deadlift
StructureWeekly periodization: volume first, heavier work later
Week-by-Week Structure
Week 1
Muscular conditioning
Higher training volume and work capacity.
Week 2
Hypertrophy
Volume remains high while the program builds toward heavier work.
Week 3
Linear Max-OT
Volume begins to fall as intensity rises.
Week 4
Heavy-weight acclimation / explosiveness
More exposure to heavy loads without treating the week like a max test.
Week 5
Intense strength training
The block becomes highly specific to heavy strength work.
Week 6
Deload / testing transition
Use the instructions in your chosen implementation rather than inventing an extra hard week.
How to Set Your Numbers
Use realistic current maxes. The program is percentage-driven, so inflated inputs make every later week harder than intended.
The workbook or app calculates the prescribed work. Do not raise the input max after one good session.
If your copy gives a specific instruction after a missed required rep, follow that copy’s rule consistently. Historical copies differ enough that this guide does not hard-code a reset percentage.
Optional Exercises
Choose accessories for specific weaknesses without interfering with the prescribed squat, bench and deadlift work.
Use simple isolation work such as raises, curls, triceps work, leg curls or calves. Do not turn every open slot into another compound lift.
Advanced Bench Variation
The combined Advanced Bench workbook is a separate variation. Its added bench work is not required for the original program.
Original vs Candito 6 Week 2.0
Jonnie later published a separate 6 Week 2.0 approach. This page covers the original six-week program and its direct workbook, not the newer version.
