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Candito 5 Week 10RM Squat Program
by Jonnie Candito
653 athletes joined
Jonnie Candito's new 5 Week 10RM ATG squat program for building strength, mass, power, and characher
4.44
(16 ratings)
PROGRAM DESCRIPTION

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.

PROGRAM OVERVIEW
Level
Novice, Intermediate
Goal
Powerlifting
Equipment
Garage Gym
Program Length
5 weeks
Days Per Week
2 days
Recommended Days
Mon, Fri
Time Per Workout
60 minutes
down_app
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (High Bar ATG)
1
2
10 reps
10 reps
RPE 6.5
2
Front Squat (Barbell)
3
8 reps
RPE 5
3
Leg Press
2
15 reps
RPE 7
4
Leg Extension
2
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (High Bar ATG)
1
2
10 reps
10 reps
RPE 7.5
2
Front Squat (Barbell)
3
8 reps
RPE 6.5
3
Leg Press
1
1
16 reps
AMRAP
4
Leg Extension
2
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (High Bar ATG)
1
2
7 reps
7 reps
RPE 6.5
2
Front Squat (Barbell)
2
8 reps
RPE 7
3
Leg Press
2
15 reps
RPE 7.5
4
Leg Extension
1
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (High Bar ATG)
1
2
7 reps
7 reps
RPE 7.5
2
Front Squat (Barbell)
1
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (High Bar ATG)
1
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (High Bar ATG)
3
1
6 reps
6 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (High Bar ATG)
4
6 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (High Bar ATG)
4
1
5 reps
5 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (High Bar ATG)
3
5 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deload Exercises
1
1 reps
RPE 3
WHAT PEOPLE ARE SAYING(16 ratings)
Only ratings with written feedback are displayed here.
4.44 / 5
Jaydon ChowAge 18, Man
2 months ago
3 weeks complete
1 year of prior experience
As expected strength gains
Less than expected muscle gains
Marginal modifications
Built discipline most of all i would say.
Tom C.Age 35, Man
4 months ago
3 weeks complete
2 years of prior experience
More than expected strength gains
As expected muscle gains
Marginal modifications
I’ve run this program twice now, and I really like it! Modifications: I don’t have access to a leg press or really anything other than free weights. I chose to replace the leg press with barbell back squats, and the leg extensions with rotating accessories that target the glutes and hamstrings. I’ve seen an increase of about 1.5 inches on each leg, and my high bar one rep max actually increased significantly, from about 290 to 325 pounds
Show All Reviews

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 (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.