Weekly Setup

Week 1 - Muscular Conditioning
Week 2 - Hypertrophy
Week 3 - Linear Max OT
Week 4 - Heavy Weight Acclimation/Explosiveness
Week 5 - Intense Strength Training
Week 6 - Deload (optional)
Note - There is an option to max out on the 6th week, which will then call for a 7th week to be added as the deload to end the cycle.

Candito 6 Week

Day 1

Day 2

Day 4

Day 5

Day 3

Candito’s 6 week template with his Advanced bench program rolled in. The 6th week is a deload where you repeat your first week without your updated maxes.

I highly recommend you check out the template this is based off of on Liftvault.com.

https://liftvault.com/programs/powerlifting/candito-6-week-advanced-bench-press-hybrid-program/

Candito 6 Week with Advanced Bench

Bench Press

Incline • Bench Press

Bent-over Row (Dumbbell)

Seated • Shoulder Press

Pull-up (Weighted)

Tricep Dip

Hammer Curl

Squat

Spoto Press

Deadlift

Leg Extension

Seated • Leg Curl

Bent Over • Row

Bottoms Up KB/DB Press

Biceps Curl

Tricep Extension

Romanian Deadlift

Box Jump

Helm’s Row

Press

Lateral • Raise

Face Pull

Pause Deadlift

Parallel Grip • Neutral Grip Incline Bench Press

Candito Linear progression on a week by week basis. Use Candito 6 wk once failure is reached on lifts 3 weeks in a row.

Candito Linear Prog

Leg Press

Close Grip Bench Press

Overhead • Press

Pull-Up

Chest Dip

Standing • Curl

Pause Squat

Pause Front Squat

Deficit Deadlift

Board Bench Press low

Paused Barbell Row

Seated Dumbbell Press

Overhead • Triceps Extension

Candito Templates

Candito 6 Week

Candito 6 Week with Advanced Bench

Candito Linear Prog