Candito Advanced Bench Program

Units: KG
Current 1RM (in lbs): 115
Desired 1RM (in lbs): 130

Accessory #1: Close Grip Bench

Accessory #2: Standing Overhead Barbell Press
Select Week
2

Week 2 Day 1
Exercise Weight Sets Reps
Barbell Flat Bench 45 3 1
Barbell Flat Bench 37.5 3 3
- - -
Isolation Accessory 3 20
Isolation Accessory 3 20
Week 2 Day 2
Exercise Weight Sets Reps
Barbell Flat Bench 37.5 3 3
Low Pin Press 3 6
Isolation Accessory 3 20
Isolation Accessories 3 20
Week 2 Day 3
Exercise Weight Sets Reps
Barbell Flat Bench 37.5 3 3
High Pin Press 3 6
Isolation Accessory 3 20
Isolation Accessory 3 20
Week 2 Day 4
Exercise Weight Sets Reps
Barbell Flat Bench 37.5 3 3
Low Pin Press 3 3
Isolation Accessory 3 20
Isolation Accessory 3 20
Week 2 Day 5
Exercise Weight Sets Reps
Barbell Flat Bench 37.5 3 3
High Pin Press 3 3
Isolation Accessory 3 20
Isolation Accessory 3 20
Notes And Additions

Weeks 1-3 I strongly recommend training 5 days in a row followed by 2 day break. This allows f
greater recovery (albeit nowhere near full recovery) prior to days where singles are performed.

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

Week 4 Day 2: I'd rather have you choose the maximum weight and hit just 5 sets than the mi
weight for 10 sets. So pick the heaviest weight if possible then do as many sets as you can. If y
manage to hit both the max weight and max amount of sets (10), and feel no nagging pain from
then add 5 backoff sets x 3 reps with 80% of your goal max for extended pauses (3 seconds) on e

For more info, check out the "General Guidelines To Program" tab + download the PDF I made.
 What Weight To Use On Accessories?
- 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) than the isolations. If yo
- You should be far closer to failure on the main accessories than the bench press, especially for the first 3 weeks.

Which Movements Should You Use For The Isolation Exercises?

- First prioritize exercises that target your weakest muscle group involved in bench pressing. If your triceps are a weak link, I'd
- I recommend focusing on specific muscle group(s) but keeping the exercise selection for the targeted muscle varied.
- Adjust based on feeling of the day. If your chest is extremely sore, even though it is a weak point, it's likely wise to direct th
- If literally every primary pressing muscle group is sore (front delt, triceps, and chest), then move towards more indirect grou

Week 4 Accessory Peak Set Explanation

- On week 4 the prescribed rep range is 15-20 for just 1 set. The goal here is a true 20 rep max if possible, but 15 is acceptabl
- After getting at least 15 reps, then you can rack the weight to just rest as little as possible before squeezing out the rest. No
- Due to the fatigue from the bench press sets, optimal performance on these accessory peak sets is not expected. So don't b

What To Do If You Miss A Weight?

- If you miss a weight on any of my programs, reduce your entered max by 2.5-5%. Then calculate your workout from there a
- The only exception to the entire cycle being affected is if you miss a weight in the first 3 weeks, it doesn't neccessarily impac
- But if you missed a weight are you really hittin that goal if left unadjusted though? Come on son.

How Often Can You Run This Program?

- 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 "resensitizing" myself t
- This approach is written out in the "Offseason Protocol" tab.

- More information regarding yearly planning in conjunction with my other advanced programs will be or already are (depend

Can You Run This Program If Not An Advanced Lifter?

- 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 progression would need to be
- If a bored intermediate lifter wants to try it out for a cycle then that's fine. These hard lines we try to draw are really overhy
- But none of this changes the fact that this is still made for advanced lifters. The "Candito 6 Week Program" is made for inter
- These distinctions while not anywhere near definitive, are there for a reason.

Download The PDF For Further Explainantion Regarding The Thoughts Behind This Prog
 eight To Use On Accessories?
cro-managing.
ies (the two slots) than the isolations. If you like using the RPE scale and want to be percise you can use i
especially for the first 3 weeks.

hould You Use For The Isolation Exercises?

h pressing. If your triceps are a weak link, I'd rather see overkill on them than some sets of rear delt flye
ction for the targeted muscle varied.
it is a weak point, it's likely wise to direct the isolation work elsewhere for that workout.
est), then move towards more indirect groups (lateral raises, rear delt flyes, upper back work, etc.).

Accessory Peak Set Explanation

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

To Do If You Miss A Weight?

. Then calculate your workout from there and redo the set. This new training max applies to rest of trai
e first 3 weeks, it doesn't neccessarily impact the rest of the program since it is based on your goal max.
h? Come on son.

en Can You Run This Program?

ining strength while "resensitizing" myself to the effect of the next time I run this program for another c

ced programs will be or already are (depending on when you're reading this) uploaded to my site in PDF

s Program If Not An Advanced Lifter?

ch.
ramming but progression would need to be heavily manipulated. Once again, if no coach, not likely the
e hard lines we try to draw are really overhyped.
"Candito 6 Week Program" is made for intermediates and "Candito Linear Program" is made for beginner

n Regarding The Thoughts Behind This 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 p

Goal = Simply to maintain strength with minimum effective volume rather than maximimum recoverable volume.
Intensity (weight used) must be fairly high on the 1 triple to avoid complete detraining. Should be the hardest set of the work
ecoverable volume.
d be the hardest set of the workout.
Accessory #1 Options Accessory #2 Options 1 LB Week 1 Values
2 KG 100
Close Grip Bench Standing Overhead Barbell Pres 3 85
Spoto Press Incline Bench Press 4
Slingshot Bench Press Seated Barbell Press 5 100
Wide Grip Bench Press Push Press 6 100
KILO CONV
45
45
3
45

85
85
KILO CONV
37.5
37.5
1
37.5
Week 2 Values Week 3 Values Week 4 Values Week 5 Values
85 85 85 85

85 85 85 85
85 85 85 85
KILO CONV KILO CONV KILO CONV KILO CONV
37.5 37.5 37.5 37.5
37.5 37.5 37.5 37.5
2 2 2 2
37.5 37.5 37.5 37.5
Week 6 Values
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