Candito + GN Bench Powerbuilding Program 5 Weeks

by Xander

7 athletes joined

Program Description

Candito for Squat/Deads Greg Nuckols 3x/bench slapped in place Well thought out "accessories" for bodybuilding. IMPORTANT: Percentages of Close Grip & Stiff Legged Deadlift are based off of your Bench & Deadlift 1rm. Enter the SAME 1RM as their respective lifts. + Small deload on squats for Week 5 after DL AMRAP. It is optional to do squats on that day + There is no week 5 of the GN program so I've added a max day in which you can try your new projected 1RM (or 97.5% of) based off of your week 4 AMRAP. You will need to eat and sleep a lot. Reduce chest/tricep volume if you are going into workouts sore. Can replace close grip bench with pause close grip larsen press

Program Overview

Level
Intermediate
Goal
Powerbuilding
Equipment
Full Gym
Program Length
5 weeks
Time Per Workout
60 minutes
Created
May 10, 2025 03:31
Last Edited
Jun 19, 2025 03:31

Summary

Unlock your strength potential with the Candito + GN Bench Powerbuilding Program! Over the course of 5 weeks, you'll engage in a rigorous 7-day training schedule designed to build muscle and enhance your powerlifting skills. This program focuses on key compound lifts like squats and deadlifts, paired with accessory movements to maximize your gains. Whether you're looking to improve your bench press or overall strength, this program provides a structured approach to help you achieve your goals. Get ready to push your limits and transform your physique!

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

Day 1

Bench Press (Barbell)

5 reps

75%

Bench Press (Close Grip)

8 reps

60%

Bench Press (Close Grip)

AMRAP

60%

Lat Pulldown (Neutral Grip)

5-8 reps

8-12 reps

Preacher Curl (EZ Bar)

6-10 reps

Overhead Tricep Extension (Cable)

8-12 reps

Reverse Pec Deck

8-15 reps

Day 1

Bench Press (Barbell)

3 reps

6 reps

80%

75%

Bench Press (Close Grip)

6 reps

65%

Bench Press (Close Grip)

AMRAP

60%

Lat Pulldown (Neutral Grip)

5-8 reps

8-12 reps

Preacher Curl (EZ Bar)

6-10 reps

Overhead Tricep Extension (Cable)

8-12 reps

Reverse Pec Deck

8-15 reps

Day 1

Bench Press (Barbell)

3 reps

8 reps

85%

70%

Bench Press (Close Grip)

4 reps

70%

Bench Press (Close Grip)

AMRAP

70%

Lat Pulldown (Neutral Grip)

5-8 reps

8-12 reps

Preacher Curl (EZ Bar)

6-10 reps

Overhead Tricep Extension (Cable)

8-12 reps

Reverse Pec Deck

8-15 reps

Day 1

Bench Press (Barbell)

2 reps

5 reps

80%

70%

Bench Press (Close Grip)

3 reps

75%

Lat Pulldown (Neutral Grip)

5-8 reps

8-12 reps

Preacher Curl (EZ Bar)

6-10 reps

Overhead Tricep Extension (Cable)

8-12 reps

Reverse Pec Deck

8-15 reps

Day 1

Bench Press (Close Grip)

5 reps

65%

Lat Pulldown (Neutral Grip)

5-8 reps

8-12 reps

Preacher Curl (EZ Bar)

6-10 reps

Overhead Tricep Extension (Cable)

8-12 reps

Reverse Pec Deck

8-15 reps

Day 2

Squat (Barbell)

6 reps

80%

Deadlift (Barbell)

6 reps

80%

Leg Extension

6-10 reps

Lateral Raise (Dumbbell)

8-15 reps

Abs Crunch (Machine)

6-12 reps

Day 2

Squat (Barbell)

AMRAP

80%

Squat (Barbell)

3 reps

Stiff Leg Deadlift

8 reps

62.5%

Leg Extension

6-10 reps

Lateral Raise (Dumbbell)

8-15 reps

Abs Crunch (Machine)

6-12 reps

Day 2

Squat (Barbell)

4-6 reps

85%

Deadlift (Barbell)

3-6 reps

87.5%

Lateral Raise (Dumbbell)

8-15 reps

Abs Crunch (Machine)

6-12 reps

Day 2

Squat (Barbell)

3 reps

87.5%

90%

92.5%

Stiff Leg Deadlift

6 reps

67.5%

Lateral Raise (Dumbbell)

8-15 reps

Abs Crunch (Machine)

6-12 reps

Day 2

Squat (Barbell)

1-4 reps

97.5%

Deadlift (Barbell)

6 reps

80%

Lateral Raise (Dumbbell)

8-15 reps

Abs Crunch (Machine)

6-12 reps

Day 3

Bench Press (Barbell)

8 reps

6 reps

4 reps

3 reps

1 reps

50%

60%

70%

80%

85%

Lat Pulldown (Machine)

6-10 reps

Seated Overhead Press (Smith Machine)

5-8 reps

8-12 reps

Chest Supported Row (Machine)

5-8 reps

8-12 reps

French Press

8-15 reps

Alternating Dumbbell Curl

8-15 reps

Day 3

Bench Press (Barbell)

8 reps

6 reps

5 reps

4 reps

3 reps

2 reps

50%

60%

70%

75%

80%

85%

Lat Pulldown (Machine)

6-10 reps

Seated Overhead Press (Smith Machine)

5-8 reps

8-12 reps

Chest Supported Row (Machine)

5-8 reps

8-12 reps

French Press

8-15 reps

Alternating Dumbbell Curl

8-15 reps

Day 3

Bench Press (Barbell)

8 reps

6 reps

5 reps

4 reps

3 reps

2 reps

1 reps

50%

60%

70%

75%

80%

85%

90%

Lat Pulldown (Machine)

6-10 reps

Seated Overhead Press (Smith Machine)

5-8 reps

8-12 reps

Chest Supported Row (Machine)

5-8 reps

8-12 reps

French Press

8-15 reps

Alternating Dumbbell Curl

8-15 reps

Day 3

Bench Press (Barbell)

5 reps

4 reps

3 reps

2 reps

50%

60%

70%

75%

80%

Lat Pulldown (Machine)

6-10 reps

Seated Overhead Press (Smith Machine)

5-8 reps

8-12 reps

Chest Supported Row (Machine)

5-8 reps

8-12 reps

French Press

8-15 reps

Alternating Dumbbell Curl

8-15 reps

Day 3

Bench Press (Barbell)

AMRAP

100%

Seated Overhead Press (Smith Machine)

5-8 reps

8-12 reps

Chest Supported Row (Machine)

5-8 reps

8-12 reps

Lat Pulldown (Machine)

6-10 reps

French Press

8-15 reps

Alternating Dumbbell Curl

8-15 reps

Day 4

Incline Treadmill

30 mins

RPE 5

Day 4

Incline Treadmill

30 mins

RPE 5

Day 4

Incline Treadmill

30 mins

RPE 5

Day 4

Incline Treadmill

30 mins

RPE 5

Day 4

Incline Treadmill

30 mins

RPE 5

Day 5

Bench Press (Barbell)

3 reps

80%

Wide Grip Lat Pulldown

6-10 reps

8-12 reps

Incline Bench Press (Dumbbell)

6-10 reps

Seated Wide-Grip Row (Cable)

Incline Curl (Dumbbell)

6-10 reps

Skull Crusher (Barbell)

6-12 reps

Chest Fly (Cable)

8-15 reps

Reverse Cable Fly

8-15 reps

Day 5

Bench Press (Barbell)

4 reps

80%

Wide Grip Lat Pulldown

6-10 reps

8-12 reps

Incline Bench Press (Dumbbell)

6-10 reps

Seated Wide-Grip Row (Cable)

Incline Curl (Dumbbell)

6-10 reps

Skull Crusher (Barbell)

6-12 reps

Chest Fly (Cable)

8-15 reps

Reverse Cable Fly

8-15 reps

Day 5

Bench Press (Barbell)

4 reps

80%

Wide Grip Lat Pulldown

6-10 reps

8-12 reps

Incline Bench Press (Dumbbell)

6-10 reps

Seated Wide-Grip Row (Cable)

Incline Curl (Dumbbell)

6-10 reps

Skull Crusher (Barbell)

6-12 reps

Chest Fly (Cable)

8-15 reps

Reverse Cable Fly

8-15 reps

Day 5

Bench Press (Barbell)

AMRAP

85%

Wide Grip Lat Pulldown

6-10 reps

8-12 reps

Incline Bench Press (Dumbbell)

6-10 reps

Seated Wide-Grip Row (Cable)

Incline Curl (Dumbbell)

6-10 reps

Skull Crusher (Barbell)

6-12 reps

Chest Fly (Cable)

8-15 reps

Reverse Cable Fly

8-15 reps

Day 5

Bench Press (Barbell)

5 reps

50%

Wide Grip Lat Pulldown

6-10 reps

Incline Bench Press (Dumbbell)

6-10 reps

Seated Wide-Grip Row (Cable)

Incline Curl (Dumbbell)

6-10 reps

Skull Crusher (Barbell)

6-12 reps

Chest Fly (Cable)

8-15 reps

Reverse Cable Fly

8-15 reps

Day 6

Squat (Barbell)

8 reps

70%

Deadlift (Barbell)

8 reps

70%

Leg Curl

8-12 reps

Lateral Raise (Machine)

6-12 reps

Lying Leg Raise

5-20 reps

Day 6

Squat (Barbell)

AMRAP

82.5%

Squat (Barbell)

3 reps

Stiff Leg Deadlift

8 reps

65%

Leg Curl

8-12 reps

Lateral Raise (Machine)

6-12 reps

Lying Leg Raise

5-20 reps

Day 6

Squat (Barbell)

4-6 reps

87.5%

Stiff Leg Deadlift

8 reps

70%

Lateral Raise (Machine)

6-12 reps

Lying Leg Raise

5-20 reps

Day 6

Squat (Barbell)

3 reps

92.5%

Squat (Barbell)

1-2 reps

95%

Deadlift (Barbell)

3 reps

92.5%

Lateral Raise (Machine)

6-12 reps

Deadlift (Barbell)

1-2 reps

95%

Lying Leg Raise

5-20 reps

Day 6

Deadlift (Barbell)

1-4 reps

97.5%

Squat (Barbell)

5 reps

50%

Lateral Raise (Machine)

6-12 reps

Lying Leg Raise

5-20 reps

Day 7

Incline Treadmill

30 mins

RPE 5

Day 7

Incline Treadmill

30 mins

RPE 5

Day 7

Incline Treadmill

30 mins

RPE 5

Day 7

Incline Treadmill

30 mins

RPE 5

Day 7

Incline Treadmill

30 mins

RPE 5

Day 2

Squat (Barbell)

4 Sets

6 Reps

80%

Deadlift (Barbell)

2 Sets

6 Reps

80%

Leg Extension

3 Sets

6-10 Reps

Lateral Raise (Dumbbell)

3 Sets

8-15 Reps

Abs Crunch (Machine)

2 Sets

6-12 Reps

Day 4

Incline Treadmill

1 Set

30 mins

Day 6

Squat (Barbell)

4 Sets

8 Reps

70%

Deadlift (Barbell)

2 Sets

8 Reps

70%

Leg Curl

3 Sets

8-12 Reps

Lateral Raise (Machine)

3 Sets

6-12 Reps

Lying Leg Raise

2 Sets

5-20 Reps

Day 7

Incline Treadmill

1 Set

30 mins

Day 3

Bench Press (Barbell)

1 Set

2 Sets

8 Reps

6 Reps

4 Reps

3 Reps

1 Reps

50%

60%

70%

80%

85%

Lat Pulldown (Machine)

3 Sets

6-10 Reps

Seated Overhead Press (Smith Machine)

1 Set

2 Sets

5-8 Reps

8-12 Reps

Chest Supported Row (Machine)

1 Set

2 Sets

5-8 Reps

8-12 Reps

French Press

2 Sets

8-15 Reps

Alternating Dumbbell Curl

2 Sets

8-15 Reps

Day 5

Bench Press (Barbell)

2 Sets

3 Reps

80%

Wide Grip Lat Pulldown

1 Set

2 Sets

6-10 Reps

8-12 Reps

Incline Bench Press (Dumbbell)

3 Sets

6-10 Reps

Seated Wide-Grip Row (Cable)

3 Sets

Incline Curl (Dumbbell)

3 Sets

6-10 Reps

Skull Crusher (Barbell)

3 Sets

6-12 Reps

Chest Fly (Cable)

2 Sets

8-15 Reps

Reverse Cable Fly

2 Sets

8-15 Reps

Day 1

Bench Press (Barbell)

5 Sets

5 Reps

75%

Bench Press (Close Grip)

2 Sets

8 Reps

60%

Bench Press (Close Grip)

1 Set

AMRAP

60%

Lat Pulldown (Neutral Grip)

1 Set

2 Sets

5-8 Reps

8-12 Reps

Preacher Curl (EZ Bar)

2 Sets

6-10 Reps

Overhead Tricep Extension (Cable)

2 Sets

8-12 Reps

Reverse Pec Deck

3 Sets

8-15 Reps