Candito 5 Week 10RM Squat Program
Jonnie Candito's new 5 Week 10RM ATG squat program for building strength, mass, power, and characher
Overview
The Candito 5 Week Squat Program is Jonnie Candito's latest program to help you build up to a new 10RM (Rep Max) in the Ass-to-Grass Barbell Squat. This is an excellent hypertrophy routine for beginners and intermediates alike.
This program only programs for Mondays and Fridays. To add in your own upper body or deadlift days, use the "Start Empty Workout" button on the You tab.
Boostcamp is proud to partner with Jonnie to release this program for free in our mobile app.
Learn more about the program below.
The Candito 5 Week Squat Program is Jonnie's latest program to help you build up to a new 10RM (Rep Max) in the ATG Barbell Squat. This is an excellent hypertrophy routine for beginners and intermediates alike.
ATG (short for Ass to Grass, for the unaware) barbell squats builds strength, mass, flexibility, vertical leap, and moral character. It is perhaps the most dynamic movement that has the most carryover...yes, even if you are a low bar competitive powerlifter.
Be sure to watch Jonnie's YouTube video where he provides the full explanation of the program (linked in app).
Boostcamp is proud to partner with Jonnie to release this program for free in our mobile app.
Program instructions
This program only programs for Mondays and Fridays. To add in your own upper body or deadlift days, use the "Start Empty Workout" button on the You tab.
If you prefer to deadlift twice a week, add a deadlift only day on Wednesdays.
If you prefer to deadlift once a week, add deadlifts after squats on Fridays.
Who it's for
Reviews
Running it after Candito 6 week, its great, worked for my recovery of not training for over 6 months, i can already squat the PR i used to have.
I’ve not been able to back squat for a while due to a groin injury but I found that I could zercher squat. So I ran this program doing zerchers and feet elevated zerchers as the accessory. That being said, this was an enjoyable program as I went much more on feeling rather than numbers which ended up bumping up the numbers more than I expected. So I can’t speak for back squats as of right now but I liked the program and will definitely run it again
This program is a big challenge in the RPE department ie it forces you to learn how to use it quick. The volume is A LOT but the fatigue management is spot on. I would recommend building up to an amount of volume that is closer to this program BEFORE attempting to run it if you don’t want to be sore for a week or two after the first session…. Especially as you have to squat again 4 days later. It’s easy to run alongside anything you want to do for your upper body. I don’t know what my 10RM was before running this but my 8RM was 175kg. I hit 172.5kg x10 after one cycle of this program. Gonna run it twice more and aim for 180kg x10. I have total belief it can help me achieve that.
Good to start legs on a program that gets them ready for heavy training
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (High Bar ATG) | 1 | 10 reps | @6.5 |
| 2 | 10 reps | — | ||
| 2 | Front Squat (Barbell) | 3 | 8 reps | @5 |
| 3 | Leg Press | 2 | 15 reps | @7 |
| 4 | Leg Extension | 2 | 12 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (High Bar ATG) | 3 | 6 reps | — |
| 1 | 6 reps | @7 |
Weeks 2–5 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
The coach
Common questions
Yes, Candito 5 Week 10RM Squat Program is completely free to follow on Boostcamp. There's no subscription or payment required. Download the app on iOS or Android, search for the program, and you can start your first workout immediately. All 5 weeks are fully unlocked.
This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week. If you're missing something, the Boostcamp app includes substitution suggestions inside each workout.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements. As you get familiar with the program, sessions tend to move faster.
Candito 5 Week 10RM Squat Program is structured around 2 training days per week, with rest days built in to allow for recovery. Consistent rest is as important as the training itself. Skipping rest days can stall your progress. The app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 5 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go. Many athletes choose to repeat the program after finishing, either at a higher starting weight or with a different variation.
Candito 5 Week 10RM Squat Program is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name or find it on the coach's profile. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
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