Candito Advanced Bench Program

Units: LB
Current 1RM (in lbs): 315
Desired 1RM (in lbs): 325

Accessory #1: Close Grip Bench

Accessory #2: Standing Overhead Barbell Press
Select Week
1

Week 1 Day 1
Exercise Weight Sets Reps
Barbell Flat Bench 220 3 3
- - - -
Close Grip Bench 3 8
Isolation Accessory 3 20
Isolation Accessory 3 20
Week 1 Day 2
Exercise Weight Sets Reps
Barbell Flat Bench 220 3 3
Standing Overhead Barbell Press 3 6
Isolation Accessory 3 20
Isolation Accessories 3 20
Week 1 Day 3
Exercise Weight Sets Reps
Barbell Flat Bench 220 3 3
Close Grip Bench 3 6
Isolation Accessory 3 20
Isolation Accessory 3 20
Week 1 Day 4
Exercise Weight Sets Reps
Barbell Flat Bench 220 3 3
Standing Overhead Barbell Press 3 3
Isolation Accessory 3 20
Isolation Accessory 3 20
Week 1 Day 5
Exercise Weight Sets Reps
Barbell Flat Bench 220 3 3
Close Grip Bench 3 3
Isolation Accessory 3 20
Isolation Accessory 3 20
 [Excel created by Cody Page]

Notes And Additions

Weeks 1-3 I strongly recommend training 5 days in a row followed by 2 da

Reps greater recovery (albeit nowhere near full recovery) prior to days where si

Weeks 4-6 only have 2 workouts so it is not an error that the other 3 days

Week 4 Day 2: I'd rather have you choose the maximum weight and hit ju
weight for 10 sets. So pick the heaviest weight if possible then do as man
manage to hit both the max weight and max amount of sets (10), and fee
Reps then add 5 backoff sets x 3 reps with 80% of your goal max for extended p

For more info, check out the "General Guidelines To Program" tab + down

Update: KG Unit Option Temporarily Removed Due To Technical Difficulties

Reps

Reps
s in a row followed by 2 day break. This allows for
ery) prior to days where singles are performed.

rror that the other 3 days are left blank.

aximum weight and hit just 5 sets than the minumum

if possible then do as many sets as you can. If you do
mount of sets (10), and feel no nagging pain from overuse,
ur goal max for extended pauses (3 seconds) on each rep.

s To Program" tab + download the PDF I made.

ue To Technical Difficulties.
 What We
- My programs don't have planned loading on accessories because it turns into micro-managing.
- Effort in terms of how close you are to failure should be higher on main accessories (the two slots) th
- You should be far closer to failure on the main accessories than the bench press, especially for the fir

Which Movements Sh
- First prioritize exercises that target your weakest muscle group involved in bench pressing. If your tr
- I recommend focusing on specific muscle group(s) but keeping the exercise selection for the targete
- Adjust based on feeling of the day. If your chest is extremely sore, even though it is a weak point, it'
- If literally every primary pressing muscle group is sore (front delt, triceps, and chest), then move tow

Week 4 Ac
- On week 4 the prescribed rep range is 15-20 for just 1 set. The goal here is a true 20 rep max if pos
- After getting at least 15 reps, then you can rack the weight to just rest as little as possible before squ
- Due to the fatigue from the bench press sets, optimal performance on these accessory peak sets is n

What T
- If you miss a weight on any of my programs, reduce your entered max by 2.5-5%. Then calculate yo
- The only exception to the entire cycle being affected is if you miss a weight in the first 3 weeks, it do
- But if you missed a weight are you really hittin that goal if left unadjusted though? Come on son.

How Ofte
- This is specifically not intended to be ran twice in a row.
- I actually prefer to train down to 1x per week as a break only focusing on maintaining strength while
- This approach is written out in the "Offseason Protocol" tab.

- More information regarding yearly planning in conjunction with my other advanced programs will be

Can You Run Thi

- The simple answer is yes. The more complex answer is you probably need a coach.
- I find novices can even be extremely successful with this type of aggressive programming but progre
- If a bored intermediate lifter wants to try it out for a cycle then that's fine. These hard lines we try to
- But none of this changes the fact that this is still made for advanced lifters. The "Candito 6 Week Pro
- These distinctions while not anywhere near definitive, are there for a reason.

Download The PDF For Further Explainantion R

 What Weight To Use On Accessories?
it turns into micro-managing.
main accessories (the two slots) than the isolations. If you like using the RPE scale and want to be percise you
e bench press, especially for the first 3 weeks.

Which Movements Should You Use For The Isolation Exercises?

volved in bench pressing. If your triceps are a weak link, I'd rather see overkill on them than some sets of rear d
e exercise selection for the targeted muscle varied.
, even though it is a weak point, it's likely wise to direct the isolation work elsewhere for that workout.
triceps, and chest), then move towards more indirect groups (lateral raises, rear delt flyes, upper back work, et

Week 4 Accessory Peak Set Explanation

oal here is a true 20 rep max if possible, but 15 is acceptable as a no break minimum since predicting with accu
rest as little as possible before squeezing out the rest. No matter what 20 total reps should be completed.
e on these accessory peak sets is not expected. So don't be dissapointed if you have to use lighter weight than

What To Do If You Miss A Weight?

max by 2.5-5%. Then calculate your workout from there and redo the set. This new training max applies to res
s a weight in the first 3 weeks, it doesn't neccessarily impact the rest of the program since it is based on your go
adjusted though? Come on son.

How Often Can You Run This Program?

sing on maintaining strength while "resensitizing" myself to the effect of the next time I run this program for an

y other advanced programs will be or already are (depending on when you're reading this) uploaded to my site

Can You Run This Program If Not An Advanced Lifter?

ably need a coach.
aggressive programming but progression would need to be heavily manipulated. Once again, if no coach, not lik
at's fine. These hard lines we try to draw are really overhyped.
ed lifters. The "Candito 6 Week Program" is made for intermediates and "Candito Linear Program" is made for b
or a reason.

PDF For Further Explainantion Regarding The Thoughts Behind This Program
E scale and want to be percise you can use it on those 2 lifts.

ses?
ill on them than some sets of rear delt flyes for balance.

sewhere for that workout.

rear delt flyes, upper back work, etc.).

minimum since predicting with accuracy will be difficult.

otal reps should be completed.
you have to use lighter weight than you anticipated.

his new training max applies to rest of training cycle.

rogram since it is based on your goal max.

next time I run this program for another cycle.

reading this) uploaded to my site in PDF format.

ed. Once again, if no coach, not likely the best idea.

ndito Linear Program" is made for beginners.

Program
Offseason Bench Press Protocol
Movement Sets x Reps
Bench Press 1 x 3 @ 80-90% 1 RM
Barbell Press 4x8
Chest Fly 5 x 12
Tricep Isolation 5 x 12
Upper Back Work Optional

"Barbell Press" refers to rotating betwen close grip bench, overhead press, and incline press.

Goal = Simply to maintain strength with minimum effective volume rather than maximimum recovera
Intensity (weight used) must be fairly high on the 1 triple to avoid complete detraining. Should be the
verhead press, and incline press.

volume rather than maximimum recoverable volume.

avoid complete detraining. Should be the hardest set of the workout.
Accessory #1 Options Accessory #2 Options 1 LB
2 KG
Close Grip Bench Standing Overhead Barbell Press 3
Spoto Press Incline Bench Press 4
Slingshot Bench Press Seated Barbell Press 5
Wide Grip Bench Press Push Press 6
Week 1 Values Week 2 Values Week 3 Values
220 220 220
-

220 220 220

220 220 220
KILO CONV KILO CONV KILO CONV
100 100 100
100 100 100
3 3 3
100 100 100

-
-
KILO CONV
#VALUE!
#VALUE!
1
#VALUE!
Week 4 Values Week 5 Values Week 6 Values
220 220 -

220 220 -
220 220 -
KILO CONV KILO CONV
100 100
100 100
3 3
100 100