Candito 6 Week Strength Program

(497 reviews)
Break personal records and learn the highly-effective periodization training method.
Program Description

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.

Program Overview
CoachJonnie Canditoverified coach
LevelIntermediate, Advanced
GoalPowerlifting
EquipmentGarage Gym
Time Per Workout60 minutes
Days Per Week7 days
Program Length6 weeks
Start the program
on Boostcamp for free
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Week 1 · Muscle Conditioning
Day 1
ExerciseSetsReps
Squat (Barbell)4
6
Deadlift (Barbell)2
6
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Day 2
ExerciseSetsReps
Bench Press (Barbell)1
10
1
10
1
8
1
6
Bent Over Row (Dumbbell)2
10
1
8
1
6
Seated Overhead Press (Dumbbell)2
12
1
10
1
8
Pull-Up (Weighted)2
12
1
10
1
8
Day 3
ExerciseSetsReps
--
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--
--
--
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--
Day 4
ExerciseSetsReps
Bench Press (Barbell)1
10
1
10
1
8
1
6
Bent Over Row (Dumbbell)2
10
1
8
1
6
Seated Overhead Press (Dumbbell)2
12
1
10
1
8
Pull-Up (Weighted)2
12
1
10
1
8
Day 5
ExerciseSetsReps
Squat (Barbell)4
8
Deadlift (Barbell)2
6
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Day 6
ExerciseSetsReps
Bench Press (Barbell)1
AMRAP
Bent Over Row (Dumbbell)2
10
1
8
1
6
Seated Overhead Press (Dumbbell)2
12
1
10
1
8
Pull-Up (Weighted)2
12
1
10
1
8
Day 7
ExerciseSetsReps
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Week 2 · Hypertrophy
Day 1
ExerciseSetsReps
Squat (Barbell)1
10
Squat (Barbell)5
3
Deadlift Variation3
8
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Day 2
ExerciseSetsReps
Bench Press (Barbell)1
10
1
8
1
6-8
Bent Over Row (Dumbbell)1
10
2
8
Seated Overhead Press (Dumbbell)1
10
1
8
1
6
Pull-Up (Weighted)1
10
1
8
1
6
--
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Day 3
ExerciseSetsReps
--
--
--
--
--
--
--
Day 4
ExerciseSetsReps
Squat (Barbell)1
10
Squat (Barbell)10
3
Deadlift Variation3
8
--
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--
--
--
--
--
--
--
--
Day 5
ExerciseSetsReps
Bench Press (Barbell)1
10
1
8
1
6-8
Bent Over Row (Dumbbell)1
10
2
8
Seated Overhead Press (Dumbbell)1
10
1
8
1
6
Pull-Up (Weighted)1
10
1
8
1
6
--
Day 6
ExerciseSetsReps
--
--
--
--
--
--
--
--
--
--
Day 7
ExerciseSetsReps
Bench Press (Barbell)1
AMRAP
Bent Over Row (Dumbbell)1
10
2
8
Seated Overhead Press (Dumbbell)1
10
1
8
1
6
Pull-Up (Weighted)1
10
1
8
1
6
Week 3 · Linear Max OT
Day 1
ExerciseSetsReps
Squat (Barbell)3
4-6
Deadlift (Barbell)2
3-6
--
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Day 2
ExerciseSetsReps
--
--
--
--
--
--
--
--
--
--
--
--
--
Day 3
ExerciseSetsReps
Bench Press (Barbell)3
4-6
Bent Over Row (Dumbbell)3
6
Seated Overhead Press (Dumbbell)3
6
Pull-Up (Weighted)3
6
--
--
--
Day 4
ExerciseSetsReps
--
--
--
--
--
--
--
--
--
--
--
--
--
Day 5
ExerciseSetsReps
Squat (Barbell)1
4-6
Deadlift Variation1
8
--
--
--
--
--
--
--
--
--
--
Day 6
ExerciseSetsReps
Bench Press (Barbell)3
4-6
Bent Over Row (Dumbbell)3
6
Seated Overhead Press (Dumbbell)3
6
Pull-Up (Weighted)3
6
--
--
--
--
--
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Day 7
ExerciseSetsReps
--
--
--
--
--
--
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Week 4 · Heavy Weight
Day 1
ExerciseSetsReps
Squat (Barbell)1
3
1
3
1
3
Deadlift Variation2
6
Day 2
ExerciseSetsReps
Bench Press (Barbell)1
3
1
3
1
3
Bent Over Row (Dumbbell)2
10
1
8
1
6
Seated Overhead Press (Dumbbell)2
12
1
10
1
8
Pull-Up (Weighted)2
12
1
10
1
8
--
Day 3
ExerciseSetsReps
--
--
--
--
--
--
--
Day 4
ExerciseSetsReps
Squat (Barbell)1
3
1
1-2
Deadlift (Barbell)1
3
1
1-2
--
--
--
--
--
--
--
--
--
Day 5
ExerciseSetsReps
Bench Press (Barbell)1
3
1
3
1
3
Bent Over Row (Dumbbell)2
10
1
8
1
6
Seated Overhead Press (Dumbbell)2
12
1
10
1
8
Pull-Up (Weighted)2
12
1
10
1
8
Day 6
ExerciseSetsReps
--
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--
--
--
--
--
--
--
--
Day 7
ExerciseSetsReps
--
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--
--
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Week 5 · Intense Strength
Day 1
ExerciseSetsReps
Squat (Barbell)1
1-4
Deadlift (Barbell)1
4
1
4
1
2
Day 2
ExerciseSetsReps
--
--
--
--
--
--
--
--
--
--
--
--
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Day 3
ExerciseSetsReps
Bench Press (Barbell)1
1-4
Bent Over Row (Dumbbell)1
8
2
6
Seated Overhead Press (Dumbbell)1
8
2
6
Pull-Up (Weighted)1
8
2
6
Day 4
ExerciseSetsReps
--
--
--
--
--
--
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--
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--
--
--
--
Day 5
ExerciseSetsReps
Deadlift (Barbell)1
1-4
--
--
--
--
--
--
--
--
--
--
--
Day 6
ExerciseSetsReps
--
--
--
--
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--
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Day 7
ExerciseSetsReps
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Week 6 · Deload
Day 1
ExerciseSetsReps
Deload Exercises1
1
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Day 2
ExerciseSetsReps
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Day 3
ExerciseSetsReps
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Day 4
ExerciseSetsReps
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Day 5
ExerciseSetsReps
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Day 6
ExerciseSetsReps
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Day 7
ExerciseSetsReps
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What People Are Saying
4.4/ 5
Tyler D.Man, 16
3 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Maintained bench and deadlift strength while gaining spme strength on squats and also got alot stronger on shoulder press and have gotten a decent amount of size
15 hours ago
Ryan LawlessMan
3 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Reliable, realistic, and repeatable.
a day ago
Leo M.Man, 31
4 weeks complete
3 years of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
I doubled up on week 3, my lifts had increased 20 kg for squat and deadlift and about 15 kg for bench. Got sick at week 4 for 3 weeks, lost 5kg of weight, continued the program, and still have a 10kg on the squat and deadlift with about 5kg on the bench great program. Week 2 and 3 easily felt the most improvement. I only wish heavy deadlifts and squats were separate days.
6 days ago

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 lifts: the squat, the 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.