5.0
(1 rating)
Program Description
Candito’s 6 week peaking program combined with his bench program. Designed to lead to a new PR.
Program Overview
- LevelIntermediate, Advanced
- GoalPowerlifting, Powerbuilding
- EquipmentFull Gym
- Program Length7 weeks
- Time Per Workout90 minutes
- CreatedFeb 18, 2024 05:57
- Last EditedSep 07, 2024 07:51
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
80%
2
Bench Press (Barbell)
3
3 reps
70%
3
Feet Up Bench Press
3
8 reps
RPE 9
4
Deadlift (Barbell)
2
6 reps
80%
5
Lower Body Accessory 1
2
1
15 reps
25 reps
RPE 7
RPE 10
6
Lower Body Accessory 2
2
1
15 reps
25 reps
RPE 7
RPE 10
7
Abdominal Exercise 1
2
1
15 reps
25 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5
10 reps
3 reps
80%
81%
2
Bench Press (Barbell)
3
3
1 reps
3 reps
90%
75%
3
Deadlift (Barbell)
3
8 reps
75%
4
Lower Body Accessory 1
2
1
15 reps
25 reps
RPE 7
RPE 10
5
Lower Body Accessory 2
2
1
15 reps
25 reps
RPE 7
RPE 10
6
Abdominal Exercise 1
2
1
15 reps
25 reps
RPE 7
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
86%
2
Bench Press (Barbell)
3
3
1 reps
3 reps
90%
80%
3
Deadlift (Barbell)
3
3-6 reps
88%
4
Abdominal Exercise 1
2
1
15 reps
25 reps
RPE 7
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
89%
90%
91%
2
Deadlift (Barbell)
3
6 reps
RPE 9
3
Lower Body Accessory 1
2
1
15 reps
25 reps
RPE 7
RPE 10
4
Lower Body Accessory 2
2
1
15 reps
25 reps
RPE 7
RPE 10
5
Abdominal Exercise 1
2
1
15 reps
25 reps
RPE 7
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1-7 reps
97%
2
Deadlift (Barbell)
1
1
1
4 reps
4 reps
2 reps
68%
70%
73%
3
Lower Body Accessory 1
2
1
15 reps
25 reps
RPE 7
RPE 10
4
Lower Body Accessory 2
2
1
15 reps
25 reps
RPE 7
RPE 10
5
Abdominal Exercise 1
2
1
15 reps
25 reps
RPE 7
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
2 reps
92%
82%
2
Bench Press (Barbell)
1
3
1 reps
2 reps
92%
82%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
80%
2
Bench Press (Barbell)
3
3 reps
70%
3
Feet Up Bench Press
3
8 reps
RPE 9
4
Deadlift (Barbell)
2
6 reps
80%
5
Abdominal Exercise 1
2
1
15 reps
25 reps
RPE 7
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
70%
2
Incline Bench Press (Barbell)
3
6 reps
RPE 9
3
Bent Over Row (Barbell)
4
6-10 reps
RPE 8
4
Overhead Press (Barbell)
4
8-12 reps
RPE 8
5
Pull-Up (Weighted)
4
8-12 reps
RPE 8
6
Upper Push Accessory 1
2
1
15 reps
25 reps
RPE 7
RPE 10
7
Upper Push Accessory 2
2
1
15 reps
25 reps
RPE 7
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
75%
2
Bench Press (Paused)
3
6 reps
RPE 9
3
Bent Over Row (Barbell)
3
8-10 reps
RPE 8
4
Overhead Press (Barbell)
3
6-10 reps
RPE 8
5
Pull-Up (Weighted)
3
6-10 reps
RPE 8
6
Upper Push Accessory 1
2
1
15 reps
25 reps
RPE 7
RPE 10
7
Upper Push Accessory 2
2
1
15 reps
25 reps
RPE 7
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
80%
2
Feet Up Bench Press
3
12 reps
RPE 9
3
Bent Over Row (Barbell)
3
6 reps
RPE 8
4
Overhead Press (Barbell)
3
6 reps
RPE 8
5
Pull-Up (Weighted)
3
6 reps
RPE 8
6
Upper Pull Accessory 1
2
1
15 reps
25 reps
RPE 7
RPE 10
7
Upper Pull Accessory 2
2
1
15 reps
25 reps
RPE 7
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
3 reps
85%
2
Feet Up Bench Press
1
20 reps
RPE 10
3
Bent Over Row (Barbell)
4
6-10 reps
RPE 8
4
Overhead Press (Barbell)
4
8-12 reps
RPE 8
5
Pull-Up (Weighted)
4
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1-7 reps
97%
2
Bent Over Row (Barbell)
3
6-8 reps
RPE 8
3
Overhead Press (Barbell)
3
6-8 reps
RPE 8
4
Pull-Up (Weighted)
3
6-8 reps
RPE 8
5
Upper Push Accessory 1
2
1
15 reps
25 reps
RPE 7
RPE 10
6
Upper Pull Accessory 1
2
1
15 reps
25 reps
RPE 7
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
2 reps
92%
82%
2
Bench Press (Barbell)
4
1 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
70%
2
Incline Bench Press (Barbell)
3
6 reps
RPE 9
3
Bent Over Row (Barbell)
4
6-10 reps
RPE 8
4
Overhead Press (Barbell)
4
8-12 reps
RPE 8
5
Pull-Up (Weighted)
4
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
70%
2
Feet Up Bench Press
3
6 reps
RPE 9
3
Bent Over Row (Barbell)
4
6-10 reps
4
Overhead Press (Barbell)
4
8-12 reps
RPE 8
5
Pull-Up (Weighted)
4
8-12 reps
RPE 8
6
Upper Pull Accessory 1
2
1
15 reps
25 reps
RPE 7
RPE 10
7
Upper Pull Accessory 2
2
1
15 reps
25 reps
RPE 7
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
75%
2
Bench Press (Close Grip)
3
6 reps
RPE 9
3
Bent Over Row (Barbell)
3
8-10 reps
RPE 8
4
Overhead Press (Barbell)
3
6-10 reps
RPE 8
5
Pull-Up (Weighted)
3
6-10 reps
RPE 8
6
Upper Pull Accessory 1
2
1
15 reps
25 reps
RPE 7
RPE 10
7
Upper Pull Accessory 2
2
1
15 reps
25 reps
RPE 7
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
80%
2
Incline Bench Press (Barbell)
3
12 reps
RPE 9
3
Bent Over Row (Barbell)
3
6 reps
RPE 8
4
Overhead Press (Barbell)
3
6 reps
RPE 8
5
Pull-Up (Weighted)
3
6 reps
RPE 8
6
Upper Push Accessory 1
2
1
15 reps
25 reps
RPE 7
RPE 10
7
Upper Push Accessory 2
2
1
15 reps
25 reps
RPE 7
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2-3 reps
1-2 reps
91%
95%
2
Deadlift (Barbell)
1
1
2-3 reps
1-2 reps
91%
95%
3
Lower Body Accessory 1
2
1
15 reps
25 reps
RPE 7
RPE 10
4
Lower Body Accessory 2
2
1
15 reps
25 reps
RPE 7
RPE 10
5
Oblique Accessory 1
2
1
15 reps
25 reps
RPE 7
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1-7 reps
97%
2
Lower Body Accessory 1
2
1
15 reps
25 reps
RPE 7
RPE 10
3
Lower Body Accessory 2
2
1
15 reps
25 reps
RPE 7
RPE 10
4
Oblique Accessory 1
2
1
15 reps
25 reps
RPE 7
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
2 reps
85%
78%
2
Bench Press (Barbell)
1
3
1 reps
2 reps
85%
78%
3
Deadlift (Barbell)
1
2
1 reps
2 reps
82%
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
70%
2
Feet Up Bench Press
3
6 reps
RPE 9
3
Bent Over Row (Barbell)
4
6-10 reps
RPE 8
4
Overhead Press (Barbell)
4
8-12 reps
RPE 8
5
Pull-Up (Weighted)
4
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
70%
2
Bench Press (Barbell)
3
3 reps
70%
3
Incline Bench Press (Barbell)
3
3 reps
RPE 9
4
Deadlift (Barbell)
2
8 reps
70%
5
Lower Body Accessory 1
2
1
15 reps
25 reps
RPE 7
RPE 10
6
Lower Body Accessory 2
2
1
15 reps
25 reps
RPE 7
RPE 10
7
Oblique Accessory 1
2
1
15 reps
25 reps
RPE 7
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
10
10 reps
3 reps
80%
78%
2
Bench Press (Barbell)
3
3 reps
75%
3
Bench Press (Paused)
3
3 reps
RPE 9
4
Deadlift (Barbell)
3
8 reps
RPE 9
5
Lower Body Accessory 1
2
1
15 reps
25 reps
RPE 7
RPE 10
6
Lower Body Accessory 2
2
1
15 reps
25 reps
RPE 7
RPE 10
7
Oblique Accessory 1
2
1
15 reps
25 reps
RPE 7
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4-6 reps
89%
2
Bench Press (Barbell)
3
3 reps
80%
3
Feet Up Bench Press
3
3 reps
RPE 9
4
Deadlift (Barbell)
1
8 reps
RPE 9
5
Oblique Accessory 1
2
1
15 reps
25 reps
RPE 7
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
3 reps
90%
2
Bench Press (Paused)
5
3 reps
80%
3
Incline Bench Press (Barbell)
1
20 reps
RPE 10
4
Bent Over Row (Barbell)
4
6-10 reps
RPE 8
5
Overhead Press (Barbell)
4
8-12 reps
RPE 8
6
Pull-Up (Weighted)
4
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5
5 reps
3 reps
87%
87%
2
Bent Over Row (Barbell)
3
6-8 reps
RPE 8
3
Overhead Press (Barbell)
3
6-8 reps
RPE 8
4
Pull-Up (Weighted)
3
6-8 reps
RPE 8
5
Upper Push Accessory 1
2
1
15 reps
25 reps
RPE 7
RPE 10
6
Upper Pull Accessory 1
2
1
15 reps
25 reps
RPE 7
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3 reps
75%
2
Bench Press (Barbell)
3
3 reps
78%
3
Deadlift (Barbell)
1
3 reps
75%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
70%
2
Bench Press (Barbell)
3
3 reps
70%
3
Incline Bench Press (Barbell)
3
3 reps
RPE 9
4
Deadlift (Barbell)
1
8 reps
70%
5
Oblique Accessory 1
2
1
15 reps
25 reps
RPE 7
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3 reps
3 reps
70%
2
Feet Up Bench Press
3
3 reps
RPE 9
3
Bent Over Row (Barbell)
4
6-10 reps
RPE 8
4
Overhead Press (Barbell)
4
8-12 reps
RPE 8
5
Pull-Up (Weighted)
4
8-12 reps
RPE 8
6
Upper Push Accessory 1
2
1
15 reps
25 reps
RPE 7
RPE 10
7
Upper Pull Accessory 1
2
1
15 reps
25 reps
RPE 7
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
75%
2
Bench Press (Close Grip)
3
3 reps
RPE 9
3
Bent Over Row (Barbell)
3
8-10 reps
RPE 8
4
Overhead Press (Barbell)
3
6-10 reps
RPE 8
5
Pull-Up (Weighted)
3
6-10 reps
RPE 8
6
Upper Pull Accessory 1
2
1
15 reps
25 reps
RPE 7
RPE 10
7
Upper Push Accessory 1
2
1
15 reps
25 reps
RPE 7
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
80%
2
Incline Bench Press (Barbell)
3
10 reps
RPE 9
3
Bent Over Row (Barbell)
3
6 reps
RPE 8
4
Overhead Press (Barbell)
3
6 reps
RPE 8
5
Pull-Up (Weighted)
3
6 reps
RPE 8
6
Upper Pull Accessory 1
2
1
15 reps
25 reps
RPE 7
RPE 10
7
Upper Push Accessory 1
2
1
15 reps
25 reps
RPE 7
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 8
RPE 9
RPE 10
2
Bench Press (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 8
RPE 9
RPE 10
3
Deadlift (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 8
RPE 9
RPE 10
Week 1
1 / 7 Weeks
Day 5
1
Bench Press (Barbell)1 Set
2 Sets
3 Reps
3 Reps
70%
2
Feet Up Bench Press3 Sets
3 Reps
@9
3
Bent Over Row (Barbell)4 Sets
6-10 Reps
@8
4
Overhead Press (Barbell)4 Sets
8-12 Reps
@8
5
Pull-Up (Weighted)4 Sets
8-12 Reps
@8
6
Upper Push Accessory 12 Sets
1 Set
15 Reps
25 Reps
@7
@10
7
Upper Pull Accessory 12 Sets
1 Set
15 Reps
25 Reps
@7
@10
Day 1
1
Squat (Barbell)4 Sets
6 Reps
80%
2
Bench Press (Barbell)3 Sets
3 Reps
70%
3
Feet Up Bench Press3 Sets
8 Reps
@9
4
Deadlift (Barbell)2 Sets
6 Reps
80%
5
Lower Body Accessory 12 Sets
1 Set
15 Reps
25 Reps
@7
@10
6
Lower Body Accessory 22 Sets
1 Set
15 Reps
25 Reps
@7
@10
7
Abdominal Exercise 12 Sets
1 Set
15 Reps
25 Reps
@8
@10
Day 4
1
Squat (Barbell)4 Sets
8 Reps
70%
2
Bench Press (Barbell)3 Sets
3 Reps
70%
3
Incline Bench Press (Barbell)3 Sets
3 Reps
@9
4
Deadlift (Barbell)2 Sets
8 Reps
70%
5
Lower Body Accessory 12 Sets
1 Set
15 Reps
25 Reps
@7
@10
6
Lower Body Accessory 22 Sets
1 Set
15 Reps
25 Reps
@7
@10
7
Oblique Accessory 12 Sets
1 Set
15 Reps
25 Reps
@7
@10
Day 2
1
Bench Press (Barbell)3 Sets
3 Reps
70%
2
Incline Bench Press (Barbell)3 Sets
6 Reps
@9
3
Bent Over Row (Barbell)4 Sets
6-10 Reps
@8
4
Overhead Press (Barbell)4 Sets
8-12 Reps
@8
5
Pull-Up (Weighted)4 Sets
8-12 Reps
@8
6
Upper Push Accessory 12 Sets
1 Set
15 Reps
25 Reps
@7
@10
7
Upper Push Accessory 22 Sets
1 Set
15 Reps
25 Reps
@7
@10
Day 3
1
Bench Press (Barbell)3 Sets
3 Reps
70%
2
Feet Up Bench Press3 Sets
6 Reps
@9
3
Bent Over Row (Barbell)4 Sets
6-10 Reps
4
Overhead Press (Barbell)4 Sets
8-12 Reps
@8
5
Pull-Up (Weighted)4 Sets
8-12 Reps
@8
6
Upper Pull Accessory 12 Sets
1 Set
15 Reps
25 Reps
@7
@10
7
Upper Pull Accessory 22 Sets
1 Set
15 Reps
25 Reps
@7
@10
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Cole SAge 33, Man
6 months ago
3 weeks complete
8 years of prior experience
More than expected strength gains
More than expected muscle gains
No modifications
Very taxing but excellent results. Eat lots and make sure you’re doing cardio and mobility, and getting lots of sleep.