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Candito 6 Week Strength Program

4.52 (232 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
EquipmentGarage Gym
Time Per Workout60 minutes
Days Per Week7 days
Program Length6 weeks
Start the program
on Boostcamp for free
app storegoogle play
Week 1 · Muscle Conditioning
Watch video
Day 1
ExerciseSetsRepsIntensity
Squat (Barbell)4
6
80%
Deadlift (Barbell)2
6
80%
--
--
Day 2
ExerciseSetsRepsIntensity
Bench Press (Barbell)1
10
50%
1
10
67.5%
1
8
75%
1
6
77.5%
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
ExerciseSetsRepsRPE
--
--
--
--
--
--
--
Day 4
ExerciseSetsRepsIntensity
Bench Press (Barbell)1
10
50%
1
10
67.5%
1
8
75%
1
6
77.5%
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
ExerciseSetsRepsIntensity
Squat (Barbell)4
8
70%
Deadlift (Barbell)2
6
70%
--
--
--
--
--
--
--
--
--
--
Day 6
ExerciseSetsRepsIntensity
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
ExerciseSetsRepsRPE
--
--
--
--
--
--
--
--
--
Week 2 · Hypertrophy
Watch video
Day 1
ExerciseSetsRepsIntensity
Squat (Barbell)1
10
80%
Squat (Barbell)5
3
-
Deadlift Variation3
8
-
--
Day 2
ExerciseSetsRepsIntensity
Bench Press (Barbell)1
10
72.5%
1
8
77.5%
1
6-8
81.5%
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 3
ExerciseSetsRepsRPE
--
--
--
--
--
--
--
Day 4
ExerciseSetsRepsIntensity
Squat (Barbell)1
10
81.5%
Squat (Barbell)10
3
-
Deadlift Variation3
8
-
--
--
--
--
--
--
--
--
--
--
Day 5
ExerciseSetsRepsIntensity
Bench Press (Barbell)1
10
72.5%
1
8
77.5%
1
6-8
81.5%
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
ExerciseSetsRepsRPE
--
--
--
--
--
--
--
--
--
--
Day 7
ExerciseSetsRepsIntensity
Bench Press (Barbell)1
AMRAP
78.5%
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
Watch video
Day 1
ExerciseSetsRepsIntensity
Squat (Barbell)3
4-6
86.5%
Deadlift (Barbell)2
3-6
87.5%
--
--
Day 2
ExerciseSetsRepsRPE
--
--
--
--
--
--
--
--
--
--
--
--
--
Day 3
ExerciseSetsRepsIntensity
Bench Press (Barbell)3
4-6
85%
Bent Over Row (Dumbbell)3
6
-
Seated Overhead Press (Dumbbell)3
6
-
Pull-Up (Weighted)3
6
-
--
--
--
Day 4
ExerciseSetsRepsRPE
--
--
--
--
--
--
--
--
--
--
--
--
--
Day 5
ExerciseSetsRepsIntensity
Squat (Barbell)1
4-6
87.5%
Deadlift Variation1
8
-
--
--
--
--
--
--
--
--
--
--
Day 6
ExerciseSetsRepsIntensity
Bench Press (Barbell)3
4-6
86.5%
Bent Over Row (Dumbbell)3
6
-
Seated Overhead Press (Dumbbell)3
6
-
Pull-Up (Weighted)3
6
-
--
--
--
--
--
--
Day 7
ExerciseSetsRepsRPE
--
--
--
--
--
--
--
--
--
Week 4 · Heavy Weight
Watch video
Day 1
ExerciseSetsRepsIntensity
Squat (Barbell)1
3
88.5%
1
3
90%
1
3
91.5%
Deadlift Variation2
6
-
Day 2
ExerciseSetsRepsIntensity
Bench Press (Barbell)1
3
86%
1
3
88.5%
1
3
90%
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
ExerciseSetsRepsRPE
--
--
--
--
--
--
--
Day 4
ExerciseSetsRepsIntensity
Squat (Barbell)1
3
91.5%
1
1-2
95%
Deadlift (Barbell)1
3
91.5%
1
1-2
95%
--
--
--
--
--
--
--
--
--
Day 5
ExerciseSetsRepsIntensity
Bench Press (Barbell)1
3
87.5%
1
3
90%
1
3
95%
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
ExerciseSetsRepsRPE
--
--
--
--
--
--
--
--
--
--
Day 7
ExerciseSetsRepsRPE
--
--
--
--
--
--
--
--
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Week 5 · Intense Strength
Watch video
Day 1
ExerciseSetsRepsIntensity
Squat (Barbell)1
1-4
97.5%
Deadlift (Barbell)1
4
67.5%
1
4
70%
1
2
72.5%
Day 2
ExerciseSetsRepsRPE
--
--
--
--
--
--
--
--
--
--
--
--
--
Day 3
ExerciseSetsRepsIntensity
Bench Press (Barbell)1
1-4
97.5%
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
ExerciseSetsRepsRPE
--
--
--
--
--
--
--
--
--
--
--
--
--
Day 5
ExerciseSetsRepsIntensity
Deadlift (Barbell)1
1-4
97.5%
--
--
--
--
--
--
--
--
--
--
--
Day 6
ExerciseSetsRepsRPE
--
--
--
--
--
--
--
--
--
--
Day 7
ExerciseSetsRepsRPE
--
--
--
--
--
--
--
--
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Week 6 · Deload
Watch video
Day 1
ExerciseSetsRepsIntensity
Deload Exercises1
1
-
--
--
--
Day 2
ExerciseSetsRepsRPE
--
--
--
--
--
--
--
--
--
--
--
--
--
Day 3
ExerciseSetsRepsRPE
--
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--
--
--
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--
Day 4
ExerciseSetsRepsRPE
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--
--
--
--
--
--
--
--
--
--
--
Day 5
ExerciseSetsRepsRPE
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--
--
--
--
--
--
--
--
--
--
Day 6
ExerciseSetsRepsRPE
--
--
--
--
--
--
--
--
--
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Day 7
ExerciseSetsRepsRPE
--
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What People Are Saying
4.5/5
See all
Yohann M.Man, 30
4 weeks complete
8 years of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
I used to have a bodybuilding program that i've made with strength components. This is totally different Candito is hard but effective i'm really really impressed and happy with the results for the moment. (I did not finish my first cycle). I'm having little troubles with the bench but i guess it's about my Own technicals. Really great thanks 🔥
a day ago
Marius C.Man, 21
6 weeks complete
5 years of prior experience
More than expected strength gains
As expected muscle gains
None modifications
Squats went crazy
2 days ago
Minh N.Man, 23
4 weeks complete
10 years of prior experience
More than expected strength gains
As expected muscle gains
None modifications
The intensity is high with optimal exercises
3 days ago
Luke V.Man, 23
5 weeks complete
3 years of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
Great program made some serious strength gains on everything but bench Squat went from 430 to 471 Deadlift went from 485 to 518 Bench stayed at 260
4 days ago
CyMan, 25
6 weeks complete
2 years of prior experience
More than expected strength gains
As expected muscle gains
None modifications
I gained alot in deadlift +30kg I mainly do conventional Maybe doing sumo deadlift variation also played a role in my leg drive
4 days ago
BeauMan, 18
6 weeks complete
As expected strength gains
Marginal modifications
Squat went up around 7.5kg Bench went up 0kg Deadlift went up around 10kg Good for squat and deadlifts not for bench so would mix it with something else for that
8 days ago
AshankMan, 25
6 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Loved it
8 days ago
Brock H.Man, 16
6 weeks complete
2 years of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
I liked this program a lot helped gain strength. I think it needs a slight bit more of variety but overall very good.
8 days ago
Jake T.Man, 18
4 weeks complete
1 year of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
Very good program, helped me get into powerlifting, seen some very promising gains.
8 days ago
Declan G.Man, 23
6 weeks complete
2 years of prior experience
More than expected strength gains
As expected muscle gains
Marginal modifications
For reference, I was unable to deadlift 165kg for my 1RM before the program, and now I’m regularly doing at least 180 for reps. Super great program, and the hypertrophic gains are noticeable as well. Definitely using this on rotation for the foreseeable future
8 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.