Candito 6 Week Intermediate + Advanced Bench Program Combined
Start date
Monday, January 1, 2018
Unit
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:
Upper pull exercises
[Jonnie suggests 20 reps per
set]
Upper push exercises
[Jonnie suggests 20 reps per
set]
Lower body exercises
Explosive lower body
[Jonnie suggests 8-12 reps per [Jonnie suggests 4 reps per set
set]
- will need to change this]
[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]
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
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
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
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]
Core 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
Weighted planks
Deadbugs
Weighted side planks
Copenhagen planks
Banded leg extentions
Pallof press
Ab roller