Candito 6 Week Intermediate + Advanced Bench Program Combined
Start date
Unit
Lift
Squat
Deadlift
Bench
Desired Bench Max
Bench Accessories
Low pin press accessory
High pin press accessory
High specificity accessory
Low specificity accessory
Deadlift Variation
Variation
Upper Body Accessories
Back - Horizontal
Shoulders
Back - Vertical
If you ever fail a rep, reduce the max for that lift by 2.5% going forwards.
Additional Accessories:
[Addtional exercises
can be added to the
Monday, January 1, 2018
kg
1RM
100
100
100
105 Set at about 2-5% above current 1RM: 102.5-105
This should be something achievable in 6 weeks
Low pin press If low-pin press or board is available - use this
High pin press If high-pin press or board is available - use this
Close Grip Bench Do not pick an accessory that is the same as an alternative low-pin or high-pin accessory
Incline Bench
Pause Deadlift
Barbell Row
OHP
Weighted Pull-up
Upper pull exercises Upper push exercises Lower body exercises Explosive lower body
[Jonnie suggests
Horizontal 20 reps per set]
rows machine [Jonnie suggests
Incline chest fly 20 reps per set] [Jonnie suggests
Calf raises on leg 8-12
pressreps per [Jonnie suggests 4 reps per set -
Box jumps
set] will need to change this]
Vertical rows machine Flat chest fly Laying hamstring curl Single leg box jump
Cable bicep curl Skull crushers Leg extension Med ball throws
bottom of each Preacher curl Incline bench press Hip thrust Explosive single leg press
list for each group, Hammer curl Cable tricep extension Single leg press Jump squats
which will then show Rear delt flys Chest dips Single leg hamstring curl Power clean
up in the drop down Face pulls Shoulder flys machine Platz squat
menus for accessories Machine lat pullover Tricep extension machine Hack squats (reverse)
through the routine] Single arm cable row Flat press machine RDL
Staright arm lat pulldown Incline press machine Glute-ham raise
Preacher curl machine
 lower body Warm up/Activation exercises Core exercises
ggests 4 reps per set - [not part(side,
Leg flys of routine - just
back, front) [not part ofplanks
Weighted routine - just
to change this] suggestions] suggestions]
One foot hip thrust Deadbugs
Spiderman stretch Weighted side planks
single leg press Bird-dogs Copenhagen planks
Cat-cows Banded leg extentions
Hip aeroplanes Pallof press
Band YTWLs Ab roller
Band rhomboid rows
Wall angels
Banded walks
Clam shells
Rotator cuff banded 3ct holds
Shinbox getup
Scapular pull-ups
 Week 1 - Hypertrophy (w/ Moderate Difficulty)
Lift Wt. RPE Sets Reps

Monday, January 1, 2018

Squat 80 - 4 6
Bench 70 - 3 3
Close Grip Bench RPE9 3 8
Deadlift 80 - 2 6
Lower Accessory 1 RPE7 3 8-12 Note, perform sets of 4 reps if an 'Explosive Lower Body' exercise is c
Lower Accessory 2 RPE7 3 8-12

Tuesday, January 2, 2018

Bench 70 - 3 3
Incline Bench RPE9 3 6
Barbell Row RPE8 4 6-10
OHP RPE8 4 8-12
Weighted Pull-up RPE8 4 8-12
Upper Push Accessory 1 RPE7 3 20
Upper Push Accessory 2 RPE7 3 20

Thursday, January 4, 2018

Bench 70 - 3 3
Close Grip Bench RPE9 3 6
Barbell Row RPE8 4 6-10
OHP RPE8 4 8-12
Weighted Pull-up RPE8 4 8-12
Upper Pull Accessory 1 RPE7 3 20
Upper Pull Accessory 2 RPE7 3 20

Friday, January 5, 2018

Squat 70 - 4 8
Bench 70 - 3 3
Incline Bench RPE9 3 3
Deadlift 70 - 2 8
 Lower Accessory 1 RPE7 3 8-12
Lower Accessory 2 RPE7 3 8-12

Saturday, January 6, 2018

Bench 70 - 3 3
Close Grip Bench RPE9 3 3
Barbell Row RPE8 4 6-10
OHP RPE8 4 8-12
Weighted Pull-up RPE8 4 8-12
Upper Accessory 1 RPE7 3 20
Upper Accessory 2 RPE7 3 20
e Lower Body' exercise is chosen here or at any point as a 'Lower Accessory'
 Week 2 - Hypertrophy (w/ Higher Difficulty)
Lift Wt. RPE Sets Reps

Monday, January 8, 2018

Squat 80 - 1 MR10 Extra Volume Squats - Add 5
82.5 - 5 3 Note - If you were not able
Bench 90 - 3 1 Still complete the 5 sets of 3
75 - 3 3
Pause Deadlift RPE9 3 8
Lower Accessory 1 RPE7 3 8-12
Lower Accessory 2 RPE7 3 8-12

Tuesday, January 9, 2018

Bench 75 - 3 3
Low pin press RPE9 3 6
Barbell Row RPE8 3 8-10
OHP RPE8 3 6-10
Weighted Pull-up RPE8 3 6-10
Upper Push Accessory 1 RPE7 3 20
Upper Push Accessory 2 RPE7 3 20

Thursday, January 11, 2018

Bench 75 - 3 3
High pin press RPE9 3 6
Barbell Row RPE8 3 8-10
OHP RPE8 3 6-10
Weighted Pull-up RPE8 3 6-10
Upper Pull Accessory 1 RPE7 3 20
Upper Pull Accessory 2 RPE7 3 20

Friday, January 12, 2018

Squat 82.5 - 1 MR10 Back Off Squats - Reduce w
77.5 - 5-10 3 If you were able to complet
Bench 75 - 3 3 If you completed 8-9 reps on
Low pin press RPE9 3 3 If you completed 7 reps on t
Pause Deadlift RPE9 3 8 If you completed less than 7
Lower Accessory 1 RPE7 3 8-12
Lower Accessory 2 RPE7 3 8-12

Sunday, January 14, 2018

Bench 75 - 3 3
High pin press RPE9 3 3
Barbell Row RPE8 3 8-10
OHP RPE8 3 6-10
Weighted Pull-up RPE8 3 6-10
Upper Accessory 1 RPE7 3 20
Upper Accessory 2 RPE7 3 20
Extra Volume Squats - Add 5 lbs or 2.5 kg if using kg plates, then perform 5 sets x 3 reps each set with 60 seconds rest between sets.
Note - If you were not able to complete a minimum of 8 reps on the MR10 set, reduce max entered by 2.5% moving forward.
Still complete the 5 sets of 3 reps regardless even if you do perform less than 8 reps on the MR10 set.

Back Off Squats - Reduce weight by 10 lbs or 5 kg if using kg plates. Then proceed with the following:
If you were able to complete 10 reps on the MR10 set, perform 10 sets of 3 reps per set, with 60 seconds rest between sets.
If you completed 8-9 reps on the MR10 set, perform 8 sets of 3 reps per set, with 60 seconds rest between sets.
If you completed 7 reps on the MR 10 set, perform 5 sets of 3 reps per set, with 60 seconds rest between sets.
If you completed less than 7 reps, skip back off sets entirely and reduce your entered 1 rep max by at least 2.5% for following weeks.
ds rest between sets.
ing forward.

tween sets.

for following weeks.

 Week 3 - Linear Max OT Phase
Lift Wt. RPE Sets Reps

Monday, January 15, 2018

Squat 87.5 - 3 4-6
Bench 90 - 3 1
75-80 - 3 3
Deadlift 87.5 - 3 3-6
No Accessory Lifts - - - -

Tuesday, January 16, 2018

Bench 75-80 - 3 3
Close Grip Bench RPE9 3 12
Barbell Row RPE8 3 6
OHP RPE8 3 6
Weighted Pull-up RPE8 3 6
Upper Pull Accessory 1 RPE7 3 20
Upper Pull Accessory 2 RPE7 3 20

Wednesday, January 17, 2018

Bench 75-80 - 3 3
Incline Bench RPE9 3 12
Barbell Row RPE8 3 6
OHP RPE8 3 6
Weighted Pull-up RPE8 3 6
Upper Push Accessory 1 RPE7 3 20
Upper Push Accessory 2 RPE7 3 20

Friday, January 19, 2018

Squat 90 - 1 4-6
Bench 75-80 - 3 3
Close Grip Bench RPE9 3 10
Pause Deadlift RPE9 1 8
No Accessory Lifts - - - -
Saturday, January 20, 2018
Bench 75-80 - 3 3
Incline Bench RPE9 3 10
Barbell Row RPE8 3 6
OHP RPE8 3 6
Weighted Pull-up RPE8 3 6
Upper Accessory 1 RPE7 3 20
Upper Accessory 2 RPE7 3 20
 Week 4 - Heavy Weight Acclimation
Lift Wt. RPE Sets Reps

Monday, January 22, 2018

Squat 87.5 - 1 3
90 - 1 3
92.5 - 1 3
Pause Deadlift RPE9 3 6
Lower Accessory 1 RPE7 3 8-12
Lower Accessory 2 RPE7 3 8-12

Tuesday, January 23, 2018

Bench 85-87.5 - 10 3 On week 4 the prescribed rep range is 15-20 for just 1 set. The goal here
Close Grip Bench RPE10 PR Peak Set 15-20 After getting at least 15 reps, then you can rack the weight to just rest as
Barbell Row RPE8 4 6-10 Due to the fatigue from the bench press sets, optimal performance on th
OHP RPE8 4 8-12
Weighted Pull-up RPE8 4 8-12
No Accessory Lifts - - - -

Thursday, January 25, 2018

Squat 92.5 - 1 3
95 - 1 1-2
Deadlift 92.5 - 1 3
95 - 1 1-2
Lower Accessory 1 RPE7 3 8-12
Lower Accessory 2 RPE7 3 8-12

Friday, January 26, 2018

Bench 87.5-95 - 5-10 3 I'd rather have you choose the maximum weight and hit just 5 sets than
Incline Bench RPE10 PR Peak Set 15-20 weight for 10 sets. So pick the heaviest weight if possible then do as ma
Barbell Row RPE8 4 6-10 manage to hit both the max weight and max amount of sets (10), and fe
OHP RPE8 4 8-12 then add 5 backoff sets x 3 reps with 80% of your goal max for extended
Weighted Pull-up RPE8 4 8-12
No Accessory Lifts - - - -
 for just 1 set. The goal here is a true 20 rep max if possible, but 15 is acceptable as a no break minimum since predicting with accuracy will be difficult.
ack the weight to just rest as little as possible before squeezing out the rest. No matter what 20 total reps should be completed.
, optimal performance on these accessory peak sets is not expected. So don't be dissapointed if you have to use lighter weight than you anticipated.

ight and hit just 5 sets than the minumum

ght if possible then do as many sets as you can. If you do
x amount of sets (10), and feel no nagging pain from overuse,
your goal max for extended pauses (3 seconds) on each rep.
 Week 5 - High Intensity Strength
Lift Wt. RPE Sets Reps

Monday, January 29, 2018

Squat 97.5 RPE10 1 1-7 Note, it should be highly unlikely to get any more than 4 reps here - achiev
Deadlift 67.5 - 1 4 knee sleeves or a belt were introduced during this program (or form was c
70 - 1 4
72.5 - 1 2
Lower Accessory 1 RPE7 3 8-12
Lower Accessory 2 RPE7 3 8-12

Wednesday, January 31, 2018

Bench 97.5 RPE10 1 1-7 Note, it should be highly unlikely to get any more than 4 reps here - achiev
Barbell Row RPE8 3 6-8 knee sleeves or a belt were introduced during this program (or form was c
OHP RPE8 3 6-8
Weighted Pull-up RPE8 3 6-8
Upper Accessory 1 RPE7 3 20
Upper Accessory 2 RPE7 3 20

Friday, February 2, 2018

Deadlift 97.5 RPE10 1 1-7 Note, it should be highly unlikely to get any more than 4 reps here - achiev
Lower Accessory 1 RPE7 3 8-12 knee sleeves or a belt were introduced during this program (or form was c
Lower Accessory 2 RPE7 3 8-12

Saturday, February 3, 2018

Bench RPE10 1 5
90 - 5 3
Barbell Row RPE8 3 6-8
OHP RPE8 3 6-8
Weighted Pull-up RPE8 3 6-8
Upper Accessory 1 RPE7 3 20
Upper Accessory 2 RPE7 3 20
y more than 4 reps here - achieving 2-4 reps should be considered very good. The option to go beyond this is for those incidents where
ing this program (or form was changed which allowed for some serious freakish strength gains to be made).

y more than 4 reps here - achieving 2-4 reps should be considered very good. The option to go beyond this is for those incidents where
ing this program (or form was changed which allowed for some serious freakish strength gains to be made).

y more than 4 reps here - achieving 2-4 reps should be considered very good. The option to go beyond this is for those incidents where
ing this program (or form was changed which allowed for some serious freakish strength gains to be made).
 Week 6 - Projected Maxes

You have three options on how to proceed

1. Projected maxes - Skip week 6. Just use projected one rep max from week 5's 1-7 rep set via the calculator on this sheet. S
2. Deload and Projected - Use projected max for next cycle, but take a deload week (repeat week 1 with old 1RMs but skip ac
3. Taper and Test - Take this 6th week to actually find your 1 rep max using the 'Taper' sheet. Then either deload (using 'Delo

Determining Projected Max

If you got 1 rep then keep 1RM the same.
Enter the number of reps you achieved in week 5's 1-7 rep set below.
Week 5 weight Reps (1-7) Projected 1RM Increase
Squat 97.5 3 107.5 7.5
Deadlift 97.5 3 107.5 7.5
Bench Press 97.5 3 107.5 7.5

RPE-based percentages
Reps % of max Increase %
1 @RPE10 1 1
2 @RPE10 0.96 1.04
3 @RPE10 0.92 1.09
4 @RPE10 0.89 1.12
5 @RPE10 0.86 1.16
6 @RPE10 0.84 1.19
7 @RPE10 0.81 1.23
 he calculator on this sheet. Start next cycle.
k 1 with old 1RMs but skip accessories and last upper workout - use 'Deload' sheet).
hen either deload (using 'Deload' sheet) or start new cycle.
 Deload Week
Lift Wt. RPE Sets Reps

Monday, February 5, 2018

Squat 80 - 4 6
Bench 70 - 3 3
Close Grip Bench RPE9 3 8
Deadlift 80 - 2 6

Tuesday, February 6, 2018

Bench 70 - 3 3
Incline Bench RPE9 3 6
Barbell Row RPE8 4 6-10
OHP RPE8 4 8-12
Weighted Pull-up RPE8 4 8-12

Thursday, February 8, 2018

Bench 70 - 3 3
Close Grip Bench RPE9 3 6
Barbell Row RPE8 4 6-10
OHP RPE8 4 8-12
Weighted Pull-up RPE8 4 8-12

Friday, February 9, 2018

Squat 70 - 4 8
Bench 70 - 3 3
Incline Bench RPE9 - 3 3
Deadlift 70 - 2 8
 Taper Week
Lift Wt. RPE Sets Reps

Monday, February 5, 2018

Squat 92.5 RPE8 1 1 Note - Set 1 above is an estimated opener ~ RPE8 / 92%
82.5 - 3 2
Bench 92.5 RPE8 1 1 Note - Set 1 above is an estimated opener ~ RPE8 / 92%
85 - 3 2

Tuesday, February 6, 2018

Deadlift 92.5 RPE8 1 1 Note - Set 1 above is an estimated opener ~ RPE8 / 92%
82.5 - 2 2
Bench 85 - 4 1

Thursday, February 8, 2018

Squat 85 - 1 1
77.5 - 2 2
Bench 85 - 1 1
77.5 - 3 2
Deadlift 82.5 - 1 1
75 - 2 2

Friday, February 9, 2018

Squat 75 - 2 3
Bench 77.5 - 3 3
Deadlift 75 - 1 3

Sunday, January 7, 2018 Test day - estimated opener is input - but not limitted to this. 2nd and 3rd
Squat 92.5 RPE8 1 1
- 1 1
RPE10 1 1
Bench 92.5 RPE8 1 1
- 1 1
RPE10 1 1
 Deadlift 82.5 RPE8 1 1
- 1 1
RPE10 1 1

Enter your new 1RM's below to see your progress!

Old 1RM New 1RM Increase
Squat 100 200 100
Deadlift 100 200 100
Bench Press 100 200 100
~ RPE8 / 92%

~ RPE8 / 92%

~ RPE8 / 92%

not limitted to this. 2nd and 3rd attempts are left to your own judgment. Get it!