logo
BoostcampPNG

Candito 6 week Peak + Candito Bench PR

by Ayush R.
14 athletes joined

Program Description

Candito’s 6 week peaking program combined with his bench program. Designed to lead to a new PR.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    7 weeks
  • Time Per Workout
    90 minutes
  • Created
    Sep 13, 2024 04:20
  • Last Edited
    Feb 11, 2025 11:14
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
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 Press
3 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 1
2 Sets
1 Set
15 Reps
25 Reps
@7
@10
7
Upper Pull Accessory 1
2 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 Press
3 Sets
8 Reps
@9
4
Deadlift (Barbell)
2 Sets
6 Reps
80%
5
Lower Body Accessory 1
2 Sets
1 Set
15 Reps
25 Reps
@7
@10
6
Lower Body Accessory 2
2 Sets
1 Set
15 Reps
25 Reps
@7
@10
7
Abdominal Exercise 1
2 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 1
2 Sets
1 Set
15 Reps
25 Reps
@7
@10
6
Lower Body Accessory 2
2 Sets
1 Set
15 Reps
25 Reps
@7
@10
7
Oblique Accessory 1
2 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 1
2 Sets
1 Set
15 Reps
25 Reps
@7
@10
7
Upper Push Accessory 2
2 Sets
1 Set
15 Reps
25 Reps
@7
@10
Day 3
1
Bench Press (Barbell)
3 Sets
3 Reps
70%
2
Feet Up Bench Press
3 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 1
2 Sets
1 Set
15 Reps
25 Reps
@7
@10
7
Upper Pull Accessory 2
2 Sets
1 Set
15 Reps
25 Reps
@7
@10