Candito 6 Week Strength Program
Break personal records and learn the highly-effective periodization training method.
Overview
The Candito 6 Week Program is designed for intermediate lifters looking to break personal records through the periodization training method.
Renowned as a champion powerlifting coach and OG Youtuber, Jonnie Candito's approach to strength training has gained traction in the fitness community due to its effectiveness.
Periodization in the Candito program means that every week is structured differently:
Week 1: Muscular Conditioning
Week 2: Hypertrophy
Week 3: Linear Max OT
Week 4: Heavy Weight / Explosiveness
Week 5: Intense Strength Training
Week 6: Deload
Read the full Candito program guide below.
What is the Candito 6 Week Program?
The Candito 6 Week Program is a highly focused strength training program designed by Jonnie Candito. Renowned as a gifted powerlifter and champion coach, Jonnie's approach to strength training has gained significant traction in the fitness community due to its effectiveness and solid scientific foundation. The program's primary objective is to improve the three big compound lifts: the barbell squat, the barbell bench press, and the deadlift.
Unlike many other strength programs that solely focus on increasing weight on the bar, the Candito 6 Week Program incorporates a balance of heavy strength training and high volume work. This dual approach promotes not only strength gains but also muscular hypertrophy and improved lifting technique.
Why Do the Candito 6 Week Program?
There are numerous reasons why someone might choose to engage in the Candito 6 Week Program:
1. Comprehensive Strength and Hypertrophy Training
The program offers a balanced regimen that caters to both strength and hypertrophy. While many programs concentrate on one or the other, Candito's 6 Week Program acknowledges the interconnectedness of the two. This balance ensures you're not just getting stronger - you're also building more muscle mass.
2. Progressive Overload Principle
Candito's program utilizes the principle of progressive overload, meaning that it encourages the lifter to gradually increase the stress placed on the body during exercise. This approach is key to building strength and muscle over time.
3. Periodization
The program is periodized, meaning it manipulates the volume and intensity of workouts over time. This method is scientifically proven to optimize results and minimize the risk of injury and overtraining.
5. Free of Charge
Jonnie Candito offers his program for free, making it an accessible choice for individuals at all levels of fitness and economic backgrounds.
Boostcamp is honored to officially partner with Jonnie to bring his famous program in an easy-to-use mobile app format. You can donate to Jonnie directly in the app.
How to Do the Candito 6 Week Program?
The Candito 6 Week Program is divided into different phases:
Week 1 and 2: Muscular Conditioning and Hypertrophy
The program starts with a two-week phase focused on high volume lifting. This phase is designed to condition the muscles for the heavy lifting to come and stimulate muscle hypertrophy. The workouts during these weeks are full-body workouts, with an emphasis on the squat, bench press, and deadlift.
Weeks 3 and 4: Linear Max OT Phase
The next two weeks transition into heavier weights with fewer reps. The intensity is increased, and the volume is decreased. This phase is geared towards improving your maximum strength.
Week 5: High-Intensity Strength Training
The fifth week is the most intense week of the program, with the lifter performing near-maximum lifts. This phase is designed to prepare the body for the final test in week 6.
Week 6: Deload and Testing
The final week is a deload week, where the lifter reduces volume and intensity to allow the body to recover. At the end of this week, the lifter tests their one-rep maxes for the squat, bench press, and deadlift.
The program is designed to be repeated, with adjustments made based on the new one-rep maxes established in the sixth week.
Who it's for
Reviews
As much as the volume in weeks 1&2 were a lot, I still managed to do them according to program. But week 3 was brutal when it came to bench. I managed to hit the bare minimum for the first upper day, and for the second. I could only do 3 reps (instead of the 4-6) for one set, the other two sets I only managed 2 reps. So yeah, I’ll be auto regulating. But given I felt like my 1RPM was adequate, stalling in week 3 was not expected at all. I’ve dropped my RPM by 10lbs and will see for weeks 4/5 but I’m not expecting much on my bench. My squat has been okay though. I’ve felt like I’ve had more in the tank across all three weeks so far, so we’ll see if that’s the one area I’ll come out ahead on. Not sure I’ll run this one again.
Skipped week 3 Deadlift 415lbs-> 418 for a double Squat has never felt so good Bench is okay
Pretty good program. Not too strenuous and enough days in between for recovery. I like the choice for different deadlift variations and the option to add in isolation exercises for hypertrophy if desired. Will run this program again.
The Plan really improved my Squat and Deadlift in just 6 weeks. I am 15 years old, 72 Kg and currently bulking. My Squat increased from 110 Kg to 120 Kg and I feel like the form also improved a little. My Deadlift before the Plan was at 135 Kg and is now at 145 Kg, so also pretty solid improvement there. My bench although, wasn‘t increased significantly. Before the Plan it was 95 Kg and afterwards 100 Kg. I think i will repeat this Plan in a few months, to prep for new PRs.
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 4 | 6 reps | 80% |
| 2 | Deadlift (Barbell) | 2 | 6 reps | 80% |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 10 reps | 50% |
| 1 | 10 reps | 67.5% | ||
| 1 | 8 reps | 75% | ||
| 1 | 6 reps | 77.5% | ||
| 2 | Bent Over Row (Dumbbell) | 2 | 10 reps | — |
| 1 | 8 reps | — | ||
| 1 | 6 reps | — | ||
| 3 | Seated Overhead Press (Dumbbell) | 2 | 12 reps | — |
| 1 | 10 reps | — | ||
| 1 | 8 reps | — | ||
| 4 | Pull-Up (Weighted) | 2 | 12 reps | — |
| 1 | 10 reps | — | ||
| 1 | 8 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 10 reps | 50% |
| 1 | 10 reps | 67.5% | ||
| 1 | 8 reps | 75% | ||
| 1 | 6 reps | 77.5% | ||
| 2 | Bent Over Row (Dumbbell) | 2 | 10 reps | — |
| 1 | 8 reps | — | ||
| 1 | 6 reps | — | ||
| 3 | Seated Overhead Press (Dumbbell) | 2 | 12 reps | — |
| 1 | 10 reps | — | ||
| 1 | 8 reps | — | ||
| 4 | Pull-Up (Weighted) | 2 | 12 reps | — |
| 1 | 10 reps | — | ||
| 1 | 8 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 4 | 8 reps | 70% |
| 2 | Deadlift (Barbell) | 2 | 8 reps | 70% |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | AMRAP | 80% |
| 2 | Bent Over Row (Dumbbell) | 2 | 10 reps | — |
| 1 | 8 reps | — | ||
| 1 | 6 reps | — | ||
| 3 | Seated Overhead Press (Dumbbell) | 2 | 12 reps | — |
| 1 | 10 reps | — | ||
| 1 | 8 reps | — | ||
| 4 | Pull-Up (Weighted) | 2 | 12 reps | — |
| 1 | 10 reps | — | ||
| 1 | 8 reps | — |
Weeks 2–6 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 6 Week Strength 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 6 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 6 Week Strength Program is a daily training program. Sessions are scheduled every day of the week. The volume and intensity per session are calibrated for daily frequency, so each workout is designed to be manageable back-to-back. The app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 6 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 6 Week Strength 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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