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Candito 6 Week Strength Program

by Jonnie Candito
9,291 athletes joined

Break personal records and learn the highly-effective periodization training method.

4.45
(375 ratings)

PROGRAM DESCRIPTION

The Candito 6 Week Program is designed for intermediate lifters looking to break personal records through the periodization training method.

Renowned as a champion powerlifting coach and OG Youtuber, Jonnie Candito's approach to strength training has gained traction in the fitness community due to its effectiveness.

Periodization in the Candito program means that every week is structured differently:

  • Week 1: Muscular Conditioning

  • Week 2: Hypertrophy

  • Week 3: Linear Max OT

  • Week 4: Heavy Weight / Explosiveness

  • Week 5: Intense Strength Training

  • Week 6: Deload

Read the full Candito program guide below.

PROGRAM OVERVIEW

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Days Per Week
    7 days
  • Time Per Workout
    60 minutes
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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
Squat (Barbell)
4
6 reps
80%
2
Deadlift (Barbell)
2
6 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
10 reps
80%
2
Squat (Barbell)
5
3 reps
-
3
Deadlift Variation
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
86.5%
2
Deadlift (Barbell)
2
3-6 reps
87.5%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
88.5%
90%
91.5%
2
Deadlift Variation
2
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1-4 reps
97.5%
2
Deadlift (Barbell)
1
1
1
4 reps
4 reps
2 reps
67.5%
70%
72.5%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deload Exercises
1
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
10 reps
8 reps
6 reps
50%
67.5%
75%
77.5%
2
Bent Over Row (Dumbbell)
2
1
1
10 reps
8 reps
6 reps
-
-
-
3
Seated Overhead Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
4
Pull-Up (Weighted)
2
1
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6-8 reps
72.5%
77.5%
81.5%
2
Bent Over Row (Dumbbell)
1
2
10 reps
8 reps
-
-
3
Seated Overhead Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Pull-Up (Weighted)
1
1
1
10 reps
8 reps
6 reps
-
-
-
Day 2
No exercises added to this day
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
86%
88.5%
90%
2
Bent Over Row (Dumbbell)
2
1
1
10 reps
8 reps
6 reps
-
-
-
3
Seated Overhead Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
4
Pull-Up (Weighted)
2
1
1
12 reps
10 reps
8 reps
-
-
-
Day 2
No exercises added to this day
Day 2
No exercises added to this day
Day 3
No exercises added to this day
Day 3
No exercises added to this day
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
85%
2
Bent Over Row (Dumbbell)
3
6 reps
-
3
Seated Overhead Press (Dumbbell)
3
6 reps
-
4
Pull-Up (Weighted)
3
6 reps
-
Day 3
No exercises added to this day
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1-4 reps
97.5%
2
Bent Over Row (Dumbbell)
1
2
8 reps
6 reps
-
-
3
Seated Overhead Press (Dumbbell)
1
2
8 reps
6 reps
-
-
4
Pull-Up (Weighted)
1
2
8 reps
6 reps
-
-
Day 3
No exercises added to this day
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
10 reps
8 reps
6 reps
50%
67.5%
75%
77.5%
2
Bent Over Row (Dumbbell)
2
1
1
10 reps
8 reps
6 reps
-
-
-
3
Seated Overhead Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
4
Pull-Up (Weighted)
2
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
10 reps
81.5%
2
Squat (Barbell)
10
3 reps
-
3
Deadlift Variation
3
8 reps
-
Day 4
No exercises added to this day
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3 reps
1-2 reps
91.5%
95%
2
Deadlift (Barbell)
1
1
3 reps
1-2 reps
91.5%
95%
Day 4
No exercises added to this day
Day 4
No exercises added to this day
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
70%
2
Deadlift (Barbell)
2
6 reps
70%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6-8 reps
72.5%
77.5%
81.5%
2
Bent Over Row (Dumbbell)
1
2
10 reps
8 reps
-
-
3
Seated Overhead Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Pull-Up (Weighted)
1
1
1
10 reps
8 reps
6 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4-6 reps
87.5%
2
Deadlift Variation
1
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
87.5%
90%
95%
2
Bent Over Row (Dumbbell)
2
1
1
10 reps
8 reps
6 reps
-
-
-
3
Seated Overhead Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
4
Pull-Up (Weighted)
2
1
1
12 reps
10 reps
8 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1-4 reps
97.5%
Day 5
No exercises added to this day
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
-
2
Bent Over Row (Dumbbell)
2
1
1
10 reps
8 reps
6 reps
-
-
-
3
Seated Overhead Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
4
Pull-Up (Weighted)
2
1
1
12 reps
10 reps
8 reps
-
-
-
Day 6
No exercises added to this day
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
86.5%
2
Bent Over Row (Dumbbell)
3
6 reps
-
3
Seated Overhead Press (Dumbbell)
3
6 reps
-
4
Pull-Up (Weighted)
3
6 reps
-
Day 6
No exercises added to this day
Day 6
No exercises added to this day
Day 6
No exercises added to this day
Day 7
No exercises added to this day
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
78.5%
2
Bent Over Row (Dumbbell)
1
2
10 reps
8 reps
-
-
3
Seated Overhead Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Pull-Up (Weighted)
1
1
1
10 reps
8 reps
6 reps
-
-
-
Day 7
No exercises added to this day
Day 7
No exercises added to this day
Day 7
No exercises added to this day
Day 7
No exercises added to this day
WHAT PEOPLE ARE SAYING(375 ratings)
Only ratings with written feedback are displayed here.
4.45 / 5
Ben C.Age 24, Man
4 days ago
3 weeks complete
6 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Great program so far. Having a lot of fun moving some weight!
James F.Age 31, Man
4 days ago
3 weeks complete
8 years of prior experience
As expected strength gains
Marginal modifications
Solid program. Helped me get my first squat/deadlift PR in years. Was on track for a bench PR also but tweaked my shoulder in the last 2 weeks. I’m running it for a second time now and looking on track to PR all 3 lifts again Only had to modify slightly when it came to accessories to fit my personal schedule The 10 rep maxes suck and totally cooked my ass though lol
Show All Reviews

What is the Candito 6 Week Program?

The Candito 6 Week Program is a highly focused strength training program designed by Jonnie Candito. Renowned as a gifted powerlifter and champion coach, Jonnie's approach to strength training has gained significant traction in the fitness community due to its effectiveness and solid scientific foundation. The program's primary objective is to improve the three big lifts: the squat, the bench press, and the deadlift.

Unlike many other strength programs that solely focus on increasing weight on the bar, the Candito 6 Week Program incorporates a balance of heavy strength training and high volume work. This dual approach promotes not only strength gains but also muscular hypertrophy and improved lifting technique.

Why Do the Candito 6 Week Program?

There are numerous reasons why someone might choose to engage in the Candito 6 Week Program:

1. Comprehensive Strength and Hypertrophy Training

The program offers a balanced regimen that caters to both strength and hypertrophy. While many programs concentrate on one or the other, Candito's 6 Week Program acknowledges the interconnectedness of the two. This balance ensures you're not just getting stronger - you're also building more muscle mass.

2. Progressive Overload Principle

Candito's program utilizes the principle of progressive overload, meaning that it encourages the lifter to gradually increase the stress placed on the body during exercise. This approach is key to building strength and muscle over time.

3. Periodization

The program is periodized, meaning it manipulates the volume and intensity of workouts over time. This method is scientifically proven to optimize results and minimize the risk of injury and overtraining.

5. Free of Charge

Jonnie Candito offers his program for free, making it an accessible choice for individuals at all levels of fitness and economic backgrounds.

Boostcamp is honored to officially partner with Jonnie to bring his famous program in an easy-to-use mobile app format. You can donate to Jonnie directly in the app.

How to Do the Candito 6 Week Program?

The Candito 6 Week Program is divided into different phases:

Week 1 and 2: Muscular Conditioning and Hypertrophy

The program starts with a two-week phase focused on high volume lifting. This phase is designed to condition the muscles for the heavy lifting to come and stimulate muscle hypertrophy. The workouts during these weeks are full-body workouts, with an emphasis on the squat, bench press, and deadlift.

Weeks 3 and 4: Linear Max OT Phase

The next two weeks transition into heavier weights with fewer reps. The intensity is increased, and the volume is decreased. This phase is geared towards improving your maximum strength.

Week 5: High-Intensity Strength Training

The fifth week is the most intense week of the program, with the lifter performing near-maximum lifts. This phase is designed to prepare the body for the final test in week 6.

Week 6: Deload and Testing

The final week is a deload week, where the lifter reduces volume and intensity to allow the body to recover. At the end of this week, the lifter tests their one-rep maxes for the squat, bench press, and deadlift.

The program is designed to be repeated, with adjustments made based on the new one-rep maxes established in the sixth week.