Candito 6 Week Intermediate + Advanced Bench Program Combined
Start date
Unit
Monday, January 1, 2018
kg
Lift
Squat
Deadlift
Bench
Desired Bench Max
1RM
100
100
100
105
Bench Accessories
Low pin press accessory
High pin press accessory
High specificity accessory
Low specificity accessory
Low pin press
High pin press
Close Grip Bench
Incline Bench
Deadlift Variation
Variation
Upper Body Accessories
Back - Horizontal
Shoulders
Back - Vertical
102.5-105
This should be something achievable in 6 weeks
Set at about 2-5% above current 1RM:
If low-pin press or board is available - use this
If high-pin press or board is available - use this
Do not pick an accessory that is the same as an alternative low-pin or high-pin accessory
Pause Deadlift
Barbell Row
OHP
Weighted Pull-up
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
bottom of each
list for each group,
which will then show
up in the drop down
menus for accessories
through the routine]
Upper pull exercises
[Jonnie suggests 20 reps per
set]
Horizontal rows machine
Vertical rows machine
Cable bicep curl
Preacher curl
Hammer curl
Rear delt flys
Face pulls
Machine lat pullover
Single arm cable row
Staright arm lat pulldown
Preacher curl machine
Upper push exercises
[Jonnie suggests 20 reps per
set]
Incline chest fly
Flat chest fly
Skull crushers
Incline bench press
Cable tricep extension
Chest dips
Shoulder flys machine
Tricep extension machine
Flat press machine
Incline press machine
Lower body exercises
[Jonnie suggests 8-12 reps per
set]
Calf raises on leg press
Laying hamstring curl
Leg extension
Hip thrust
Single leg press
Single leg hamstring curl
Platz squat
Hack squats (reverse)
RDL
Glute-ham raise
Explosive lower body
[Jonnie suggests 4 reps per set
- will need to change this]
Box jumps
Single leg box jump
Med ball throws
Explosive single leg press
Jump squats
Power clean
Warm up/Activation exercises
[not part of routine - just
suggestions]
Leg flys (side, back, front)
One foot hip thrust
Spiderman stretch
Bird-dogs
Cat-cows
Hip aeroplanes
Band YTWLs
Band rhomboid rows
Wall angels
Banded walks
Clam shells
Rotator cuff banded 3ct holds
Shinbox getup
Scapular pull-ups
Core exercises
[not part of routine - just
suggestions]
Weighted planks
Deadbugs
Weighted side planks
Copenhagen planks
Banded leg extentions
Pallof press
Ab roller
Week 1 - Hypertrophy (w/ Moderate Difficulty)
Lift
Wt.
RPE
Sets
Reps
80
70
RPE9
RPE7
RPE7
4
3
3
2
3
3
6
3
8
6
8-12
8-12
70
RPE9
RPE8
RPE8
RPE8
RPE7
RPE7
3
3
4
4
4
3
3
3
6
6-10
8-12
8-12
20
20
70
RPE9
RPE8
RPE8
RPE8
RPE7
RPE7
3
3
4
4
4
3
3
3
6
6-10
8-12
8-12
20
20
70
70
RPE9
RPE7
RPE7
4
3
3
2
3
3
8
3
3
8
8-12
8-12
RPE9
RPE8
RPE8
RPE8
RPE7
RPE7
3
3
4
4
4
3
3
3
3
6-10
8-12
8-12
20
20
Monday, January 1, 2018
Squat
Bench
Close Grip Bench
Deadlift
Lower Accessory 1
Lower Accessory 2
80
Tuesday, January 2, 2018
Bench
Incline Bench
Barbell Row
OHP
Weighted Pull-up
Upper Push Accessory 1
Upper Push Accessory 2
Thursday, January 4, 2018
Bench
Close Grip Bench
Barbell Row
OHP
Weighted Pull-up
Upper Pull Accessory 1
Upper Pull Accessory 2
Friday, January 5, 2018
Squat
Bench
Incline Bench
Deadlift
Lower Accessory 1
Lower Accessory 2
70
Saturday, January 6, 2018
Bench
Close Grip Bench
Barbell Row
OHP
Weighted Pull-up
Upper Accessory 1
Upper Accessory 2
70
Note, perform sets of 4 reps if an 'Explosive 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
80
82.5
90
75
RPE9
RPE7
RPE7
1
5
3
3
3
3
3
MR10
3
1
3
8
8-12
8-12
75
RPE9
RPE8
RPE8
RPE8
RPE7
RPE7
3
3
3
3
3
3
3
3
6
8-10
6-10
6-10
20
20
75
RPE9
RPE8
RPE8
RPE8
RPE7
RPE7
3
3
3
3
3
3
3
3
6
8-10
6-10
6-10
20
20
82.5
77.5
75
RPE9
RPE9
RPE7
RPE7
1
5-10
3
3
3
3
3
MR10
3
3
3
8
8-12
8-12
75
RPE9
RPE8
RPE8
RPE8
RPE7
RPE7
3
3
3
3
3
3
3
3
3
8-10
6-10
6-10
20
20
Monday, January 8, 2018
Squat
Bench
Pause Deadlift
Lower Accessory 1
Lower Accessory 2
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.
Tuesday, January 9, 2018
Bench
Low pin press
Barbell Row
OHP
Weighted Pull-up
Upper Push Accessory 1
Upper Push Accessory 2
Thursday, January 11, 2018
Bench
High pin press
Barbell Row
OHP
Weighted Pull-up
Upper Pull Accessory 1
Upper Pull Accessory 2
Friday, January 12, 2018
Squat
Bench
Low pin press
Pause Deadlift
Lower Accessory 1
Lower Accessory 2
Sunday, January 14, 2018
Bench
High pin press
Barbell Row
OHP
Weighted Pull-up
Upper Accessory 1
Upper Accessory 2
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.
Week 3 - Linear Max OT Phase
Lift
Wt.
RPE
Sets
Reps
87.5
90
75-80
87.5
-
-
3
3
3
3
-
4-6
1
3
3-6
-
75-80
RPE9
RPE8
RPE8
RPE8
RPE7
RPE7
3
3
3
3
3
3
3
3
12
6
6
6
20
20
75-80
RPE9
RPE8
RPE8
RPE8
RPE7
RPE7
3
3
3
3
3
3
3
3
12
6
6
6
20
20
90
75-80
RPE9
RPE9
-
1
3
3
1
-
4-6
3
10
8
-
RPE9
RPE8
RPE8
RPE8
RPE7
RPE7
3
3
3
3
3
3
3
3
10
6
6
6
20
20
Monday, January 15, 2018
Squat
Bench
Deadlift
No Accessory Lifts
Tuesday, January 16, 2018
Bench
Close Grip Bench
Barbell Row
OHP
Weighted Pull-up
Upper Pull Accessory 1
Upper Pull Accessory 2
Wednesday, January 17, 2018
Bench
Incline Bench
Barbell Row
OHP
Weighted Pull-up
Upper Push Accessory 1
Upper Push Accessory 2
Friday, January 19, 2018
Squat
Bench
Close Grip Bench
Pause Deadlift
No Accessory Lifts
-
Saturday, January 20, 2018
Bench
Incline Bench
Barbell Row
OHP
Weighted Pull-up
Upper Accessory 1
Upper Accessory 2
75-80
Week 4 - Heavy Weight Acclimation
Lift
Wt.
RPE
Sets
Reps
87.5
90
92.5
RPE9
RPE7
RPE7
1
1
1
3
3
3
3
3
3
6
8-12
8-12
85-87.5
RPE10
RPE8
RPE8
RPE8
-
10
PR Peak Set
4
4
4
-
3
15-20
6-10
8-12
8-12
-
92.5
95
92.5
95
RPE7
RPE7
1
1
1
1
3
3
3
1-2
3
1-2
8-12
8-12
87.5-95
RPE10
RPE8
RPE8
RPE8
-
5-10
PR Peak Set
4
4
4
-
3
15-20
6-10
8-12
8-12
-
Monday, January 22, 2018
Squat
Pause Deadlift
Lower Accessory 1
Lower Accessory 2
Tuesday, January 23, 2018
Bench
Close Grip Bench
Barbell Row
OHP
Weighted Pull-up
No Accessory Lifts
-
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 acceptable as a no break minimum since predicting with accuracy will be difficult.
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 matter what 20 total reps should be completed.
Due to the fatigue from the bench press sets, 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.
Thursday, January 25, 2018
Squat
Deadlift
Lower Accessory 1
Lower Accessory 2
Friday, January 26, 2018
Bench
Incline Bench
Barbell Row
OHP
Weighted Pull-up
No Accessory Lifts
-
I'd rather have you choose the maximum weight and hit just 5 sets than the minumum
weight for 10 sets. So pick the heaviest weight if possible then do as many sets as you can. If you do
manage to hit both the max weight and max amount of sets (10), and feel no nagging pain from overuse,
then add 5 backoff sets x 3 reps with 80% of your goal max for extended pauses (3 seconds) on each rep.
Week 5 - High Intensity Strength
Lift
Wt.
RPE
Sets
Reps
97.5
67.5
70
72.5
RPE10
RPE7
RPE7
1
1
1
1
3
3
1-7
4
4
2
8-12
8-12
Note, it should be highly unlikely to get any 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
knee sleeves or a belt were introduced during this program (or form was changed which allowed for some serious freakish strength gains to be made).
97.5
RPE10
RPE8
RPE8
RPE8
RPE7
RPE7
1
3
3
3
3
3
1-7
6-8
6-8
6-8
20
20
Note, it should be highly unlikely to get any 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
knee sleeves or a belt were introduced during this program (or form was changed which allowed for some serious freakish strength gains to be made).
97.5
RPE10
RPE7
RPE7
1
3
3
1-7
8-12
8-12
Note, it should be highly unlikely to get any 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
knee sleeves or a belt were introduced during this program (or form was changed which allowed for some serious freakish strength gains to be made).
RPE10
RPE8
RPE8
RPE8
RPE7
RPE7
1
5
3
3
3
3
3
5
3
6-8
6-8
6-8
20
20
Monday, January 29, 2018
Squat
Deadlift
Lower Accessory 1
Lower Accessory 2
Wednesday, January 31, 2018
Bench
Barbell Row
OHP
Weighted Pull-up
Upper Accessory 1
Upper Accessory 2
Friday, February 2, 2018
Deadlift
Lower Accessory 1
Lower Accessory 2
Saturday, February 3, 2018
Bench
90
Barbell Row
OHP
Weighted Pull-up
Upper Accessory 1
Upper Accessory 2
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. Start next cycle.
2. Deload and Projected - Use projected max for next cycle, but take a deload week (repeat week 1 with old 1RMs but skip accessories and last upper workout - use 'Deload' sheet).
3. Taper and Test - Take this 6th week to actually find your 1 rep max using the 'Taper' sheet. Then either deload (using 'Deload' sheet) or start new cycle.
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
107.5
7.5
97.5
3
Bench Press
97.5
3
107.5
7.5
RPE-based percentages
Reps
% of max
1 @RPE10
2 @RPE10
3 @RPE10
4 @RPE10
5 @RPE10
6 @RPE10
7 @RPE10
1
0.96
0.92
0.89
0.86
0.84
0.81
Increase %
1
1.04
1.09
1.12
1.16
1.19
1.23
Deload Week
Lift
Wt.
RPE
Sets
Reps
80
70
RPE9
-
4
3
3
2
6
3
8
6
70
RPE9
RPE8
RPE8
RPE8
3
3
4
4
4
3
6
6-10
8-12
8-12
70
RPE9
RPE8
RPE8
RPE8
3
3
4
4
4
3
6
6-10
8-12
8-12
70
70
RPE9
70
-
4
3
3
2
8
3
3
8
Monday, February 5, 2018
Squat
Bench
Close Grip Bench
Deadlift
80
Tuesday, February 6, 2018
Bench
Incline Bench
Barbell Row
OHP
Weighted Pull-up
Thursday, February 8, 2018
Bench
Close Grip Bench
Barbell Row
OHP
Weighted Pull-up
Friday, February 9, 2018
Squat
Bench
Incline Bench
Deadlift
Taper Week
Lift
Wt.
RPE
Sets
Reps
92.5
82.5
92.5
85
RPE8
RPE8
-
1
3
1
3
1
2
1
2
Note - Set 1 above is an estimated opener ~ RPE8 / 92%
92.5
82.5
85
RPE8
-
1
2
4
1
2
1
Note - Set 1 above is an estimated opener ~ RPE8 / 92%
85
77.5
85
77.5
82.5
75
-
1
2
1
3
1
2
1
2
1
2
1
2
75
77.5
75
-
2
3
1
3
3
3
Squat
92.5
Bench
92.5
Deadlift
82.5
RPE8
RPE10
RPE8
RPE10
RPE8
RPE10
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
Monday, February 5, 2018
Squat
Bench
Note - Set 1 above is an estimated opener ~ RPE8 / 92%
Tuesday, February 6, 2018
Deadlift
Bench
Thursday, February 8, 2018
Squat
Bench
Deadlift
Friday, February 9, 2018
Squat
Bench
Deadlift
Sunday, January 7, 2018
Test day - estimated opener is input - but not limitted to this. 2nd and 3rd attempts are left to your own judgment. Get it!
Enter your new 1RM's below to see your progress!
Squat
Deadlift
Bench Press
Old 1RM New 1RM Increase
100
200
100
100
100
200
100
200
100