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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.
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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.
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.
You 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.
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.
The Candito 6 week program is the go to if you want a powerlifting peaking routine.
This will especially help with 1 rep squats, although there is a bench press focused program that you can combine this with as you'll find above.