Candito + GN Bench Powerbuilding Program 5 Weeks

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!

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

Candito for Squat/Deads
Greg Nuckols 3x/bench slapped in place
Well thought out "accessories" for bodybuilding.
IMPORTANT:

Percentages of Close Grip Bench & 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.

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Week 1

Week 2

Week 3

Week 4

Week 5

Squat (Barbell)

Deadlift (Barbell)

Leg Extension

Lateral Raise (Dumbbell)

Abs Crunch (Machine)

Incline Treadmill

Leg Curl

Lateral Raise (Machine)

Lying Leg Raise

Stiff Leg Deadlift

Bench Press (Barbell)

Lat Pulldown (Machine)

Seated Overhead Press (Smith Machine)

Chest Supported Row (Machine)

Wide Grip Lat Pulldown

Incline Bench Press (Dumbbell)

Seated Wide-Grip Row (Cable)

Bench Press (Close Grip)

Lat Pulldown (Neutral Grip)

Reverse Pec Deck

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